Hw 410 guide template december 2015_ final assignment ( edited for hw 499-01 unit 7 assignment)

HW410 Stress: Critical Issues in Management and
Prevention
StressManagementand
Prevention Program
ResourceGuide
2

K A P L A N U N I V E R S I T Y
Stress Management and Prevention
Program Resource Guide
By
Clara Thomas
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
December 15, 2015

Table of Contents
U N I T 1 T H E N A T U R E O F S T R E S S
Information to Remember......................................................................................................5
Self-Assessment Exercises.......................................................................................................6
Journal Writing..........................................................................................................................9
U N I T 2 T H E P H Y S I O L O G Y O F S T R E S S
Information to Remember....................................................................................................11
Self-Assessment Exercises....................................................................................................12
Journal Writing........................................................................................................................13
U N I T 3 P S Y C H O L O G Y O F S T R E S S
Journal Writing........................................................................................................................18
U N I T 4 P E R S O N A L I T Y T R A I T S A N D T H E H U M A N S P I R I T U A L I T Y
Journal Writing........................................................................................................................23
U N I T 5 D E A L I N G W I T H S T R E S S : C O P I N G S T R A T E G I E S
Journal Writing........................................................................................................................30
U N I T 6 R E L A X A T I O N T E C H I Q U E S 1 : B R E A T H I N G , M E D I T A T I O N ,
A N D M E N T A L I M A G E R Y
Journal Writing........................................................................................................................36
U N I T 7 N U T R I T I O N A N D S T R E S S

U N I T 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y
Journal Writing........................................................................................................................47
U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L I S S U E S F O R M A N A G E M E N T
A N D P R E V E N T I O N T O Y O U R P R O F E S S I O N A L L I F E
A D D I T I O N A L I N F O R M A T I O N
Annotated Bibliographies......................................................................................................50
R E F E R E N C E S
Alphabetical Listing................................................................................................................53

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Unit 1: The Nature of Stress
Information to Remember:
The definition of stress: Stress has many different meanings including the absence of inner peace,
the loss of emotional control, a state of anxiety produced when events and responsibilities exceed
one’s coping abilities, or the nonspecific response of the body to any demand placed upon it to adapt,
whether that demand produces pleasure or pain. There are three types of stress: Eustress, neustress
and distress. Eustress is the good stress that motivates and inspires. Neustress is the kind of stress that
is perceived as unimportant or inconsequential. Distress, commonly referred to as stress, is any
negative interpretation of a real or imagined event as threatening that promotes feelings of fear or
anger (Seaward, 2015).
There are two kinds of distress: Acute distress is intense. It develops quickly and is resolved quickly.
Chronic stress is stress that is not as intense as acute stress, but may have a gradual onset and linger
for longer periods. This is the type of stress that may eventually impact one’s physical and mental
health (Seaward, 2015).
The wellness paradigm consists of mental wellbeing, emotional wellbeing, physical wellbeing, and
spiritual wellbeing. The integration, balance, and harmony of the whole is greater than the sum of the
Unit
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parts. Mental wellbeing is the ability to gather, process, recall, and communicate information.
Prolonged stress decreases the ability to process and recall information needed to make sound
decisions and the ability to communicate them effectively. Emotional wellbeing is the ability to feel
and express the full range of human emotions and to control these feelings, not submit to them.
Emotions like anger can cause such stress that is overwhelming to the senses and may lead to mental
paralysis and depression. Physical well-being is optimal functioning of the body’s systems. Chronic
stress can lead to physical illness and diseases. Spiritual well-being is the state of mature higher
consciousness that comes from insightful relationships with oneself and others, a strong value system,
and a purpose driven life (Seaward, 2015).
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Self-Assessment Exercise:
A mandala is a circle-shaped object that symbolizes unity. My mandala, which emphasizes the
components of spiritual, mental, physical and emotional wellbeing in the order of importance to me,
consists of four equally divided areas. I feel the same as Seaward (2015), in this week’s assigned
reading, which suggests that each of the distinct aspects, spiritual, mental, physical and emotional
wellbeing is equally important to overall health and wellness. Each is a different aspect, but all are
important to balancing wellness and stress levels (Seaward, 2015).
According to the Center for Spirituality and Healing (CSH, 2013), spirituality is important to
balancing well-being for many reasons, including the fact that contemplative practices like prayer,
meditation and journaling increase compassion, empathy, attention, and quiet the mind. Spirituality also
encourages fellowship and a sense of community. It seeks to find meaning in hardships and encourages
making healthier lifestyle choices. Above all else, many spiritual traditions teach forgiveness and letting go
of blame and negative feelings, after a hurtful incident. The Center for Spirituality and Healing also states
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that most researchers agree that there is a positive relationship between religious and spiritual practices and
better health outcomes (CSH, 2013).
Seaward (2015) states that mental well-being is the ability to gather, process, recall, and
communicate information (Seaward, 2015). It affects how we think, feel and act. It also governs the way
that we deal with stress, make decisions and how we interact with others. Good mental health allows us to
cope with stress and reach our full potential. It helps us to live productive lives, personally and
professionally (HHS, n.d.). Therefore, having mental and emotional health allows us to participate in life, to
the fullest extent possible through productive, meaningful activities and strong relationships. They also help
us cope when faced with life's challenges and stresses. Those with good emotional health have the ability to
bounce back from adversity, trauma, and stress by always remaining resilient, focused, flexible, and
creative (Segal, Segal & Smith, 2015).
Physical wellness is developed through the combination of beneficial physical activity, exercise and
healthy eating habits. Providing our bodies with these elements can lead to looking good and feeling great.
It often leads to enhanced self-esteem, self-control, determination and a sense of direction (UCR, 2014). A
healthy diet and increased physical activity can also strengthen the body and promote health and wellness
by increasing strength, durability and optimal functioning of all body systems and organs. Physical
activities can even enhance sleep, which allows the body and the mind to rest and be renewed (Seaward,
2015).
Therefore, it is as Seaward (2015) suggests, spiritual, mental, physical and emotional wellbeing, all
work together and create a balanced wellness paradigm (Seaward, 2015). In my personal life, the place that
serves to balance my wellness paradigm is my home. I have always made a conscious effort to make my
home a haven; no teasing, taunting or ridicule crosses the doorway. I believe that everyone’s home should
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be a place to refuel the mind, body and spirit and set aside the troubles of the world. My home best restores
my mind, body and spirit when it is full of my family and my friends.
Unit One Journal Writing Assignment: “How Stressed Are You?”
Situation Start Midway End
1. Starting new classes for this term 10
2. Staying on task to get enough credits to graduate 7
3. Worrying about keeping my GPA up high enough to
keep my scholarship
10
4. Trying to resolve extended family trials and troubles 7
5. Keeping my grandchildren afterschool 5
6. Worrying about my husband’s health 5
7. Worrying about my own health 5
8. Supporting my friend while she struggles with
personal trials.
5
9. Paying attention to what I eat, as I struggle to lose
weight.
7
10. Upcoming Fall/Winter holiday visits and
entertaining
6
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Unit 2: The Physiology of Stress
Define psychophysiology: This is the field of study that is based on the principle that the mind and
body are one. This term is used to support the fact that a perceived threat, which elicits the stress
response, is processed at a mental level before cascading down physiological pathways. The term
suggests that there is a mind-body relationship and supports the theory that many diseases and
illnesses are psychosomatic, or have origins in the mind (Seaward, 2015).
Three systems are directly involved in the physiology of stress: The three systems directly involved
in the physiology of stress are the nervous system, the immune system and the endocrine system. The
stress response involves a cascade of chemicals and hormones in the body like epinephrine,
norepinephrine and cortisol to prepare the body for fight or flight. Long term stress causes the release
of additional hormones to sustain readiness. The effects of the stress hormones can last far longer
than the initial exposure to the stressor and cause physical diseases and disorders (Seaward, 2015).
The definition of neuroplasticity: Neuroplasticity is the ability to change our neural connections in
response to our life’s experiences (Stahl, B., & Goldstein, 2010). Previously, the common conception
was that with the onset of adulthood, the neural wiring of the brain remained unchanged. Clinical
studies have proven otherwise. The use of the MRI (magnetic resonance imaging), which can be used
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to observe the brain as it undergoes a variety of thought process, has revealed a new perspective on
brain physiology and the neuroscience of meditation. It appears that regular meditation causes
neurons to adapt to less sensory information, by activating frontal lobe brain tissue that is responsible
for mindfulness, which allows portions of the brain to be rewired with meditation. The brain can be
trained to decrease stressful stimuli and essentially be rewired to maintain cerebral homeostasis
(Seaward, 2015).
 Neuroplasticity of the brain describes the brain’s ability to heal itself throughout our lives by
reorganizing to form new connections. Neuroplasticity allows the brain to adapt in response to disease,
injuries or to accommodate changes in life circumstances. Previously, the common conception was that
with the onset of adulthood, the neural wiring of the brain remained unchanged. However, clinical
studies have proven otherwise. The use of the MRI (magnetic resonance imaging), which can be used
to observe the brain as it undergoes a variety of thought process, has revealed a new perspective on
brain physiology and the neuroscience of meditation. It appears that regular meditation causes neurons
to adapt to less sensory information, by activating frontal lobe brain tissue that is responsible for
mindfulness, which allows portions of the brain to be rewired with meditation. The brain can be trained
to decrease stressful stimuli and essentially be rewired to maintain cerebral homeostasis (Seaward,
2015). Practicing mindfulness increases one’s ability to recruit higher order, pre-frontal cortex regions
to down-regulate lower-order brain activity. Apparently our more primal responses to stress seem to be
superseded by more thoughtful ones. Though many activities can boost the size of various parts of the
pre-frontal cortex, it is the disconnection of our mind from its “stress center” or the amygdala, which
seems to give rise to a range of physical and mental health benefits (Ireland, 2014). Neuroplasticity, a
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discovery of neuroscience, opened the door to further research into the potential for treating diseases of
the nervous system and the brain, which were caused by stress, with mindful meditation.
Neuroscience is embracing neuroplasticity. Several diseases and illnesses have been related to
prolonged stress. They first appear as stress related symptoms, but if untreated may have serious health
consequences. Positive health outcomes related to neuroplasticity have been noted when stress related
diseases and conditions like asthma, tension and migraine headaches, as well as, temporomandibular
joint dysfunction, irritable bowel syndrome and rheumatoid arthritis responded positively to
complementary treatments like mindful meditation, several types of relaxation and cognitive skills,
including thermal biofeedback, progressive muscular relaxation, mental imagery, cognitive reappraisal,
and behavior-modification techniques (Seaward, 2014). According to Dr. Daniel Siegel, mindfulness
practice can affect the prefrontal area of the brain and this supports the theory that we have the ability to
change the neural connections in the brain, in response to our experiences (Goldstein & Stahl, 2010).
Journal Writing:
Unit Two Journal Writing Assignment
Stress and anxiety can affect the way we feel about many aspects of our lives. The people we
interact with, our workplace environment and world affairs can all be stressors in our daily lives. The
food we eat, the amount of sleep we get and the physical activities included in our day also contribute
to the stress that affects our lives. So much seems to happen almost automatically in our daily routines
because it is what we have always done. Mindfulness is one of the ways we can reduce stress in our
lives. Just by choosing to live in the moment, we can decrease stress and improve the quality of our
life (Stahl & Goldstein, 2010). There was a quote by Viktor Frankl, a psychiatrist and holocaust
survivor, in this week’s workbook, that spoke to my spirit. He said, “Between stimulus and response
there is a space. In that space is our power to choose our response. In our response, lies our growth
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and our freedom (Stahl & Goldstein, 2010, p. 32 para.3).” This week’s journal assignment made me
take a closer look at what might be causing the stress in my life.
Stress about the people in your life can occasionally be overwhelming, especially when you’ve
always been a cheerleader that shows up for everybody, whether it is to support a parade or disaster.
People tend to take your presence for granted because you are always there to provide support and
give of your time and talents. Lately, I have been mindfully making decisions about even the smallest
requests to commit my time and energy to others. Saying no has been very new and stressful, but I am
realizing that those around me will be just fine even though I choose to set priorities for my time.
Although I don’t work outside my home, I keep my grandchildren in the afternoons until their
parents get home from work. It has been very stressful at times, but the eustress is good for me. I love
having them get off the bus each day and share their day with “Nana.” I love all the dirty hands and
sticky kisses. I must admit though, that I occasionally feel overwhelmed. I didn’t mind assuming the
role of afterschool care provider, when I had no other plans, but it’s very distracting now that I need
to study, complete assignments and go to classes. If I am going to be successful, managing my time
needs to become a priority.
Stress and anxiety about the world has an impact on all our lives. We are all part of a global
community, so we share in the grief and the glory of others. I think that though there are a lot of
terrible things happening in the world today like wars, racial and ethnic prejudices, sickness and
death, there is always enough good happening to balance the scales. Each time something terrible
happens, it is usually followed by an amazing display of the goodness that is still left in humanity.
We, in South Carolina, have recently experienced the senseless shootings in Charleston, followed by
the horrific, statewide flooding that devastated so many lives. There was such amazing support from
people everywhere, in each of these circumstances, that it made the burdens of them seem easier to
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bare. We are all so interconnected. The connections, fostered by television, radio, the internet and
social media, have started making it easier for the cries of the wounded minds, bodies and spirits to be
heard. This makes me feel very hopeful, when it comes to world affairs.
Stress and anxiety about food and eating habits are also affecting my life. I am somewhat
stressed with my eating habits. I am not eating more food but I am not very active either. I would like
to lose some weight because it affects my health and my body image. I tend to skip breakfast because
I am not usually hungry in the mornings. I used to eat a big breakfast when I kept my grandchildren
during the day. Now that I don’t have to do cook for them, I skip breakfast many days. I know that it’s
not good for me, but I do it anyway. I forgive myself though, because I have a healthy snack in the
afternoons with them and I cook a nutritious dinner, every evening.
Stress and anxiety about sleep or sleeplessness can also affect one’s life. Stress is definitely
following me into the bed each night. I often compare my end of the day experience with that of a
computer shutting down. It is as if, once I lie down, I can see all the personal dialogue boxes that I
have opened during the day still on my screen. I sort my thoughts and feelings and revisit them before
closing them and going to sleep, such as “Did I post to discussion? Did I feed the cat? Is the door
locked? I forgot to put the clothes in the dryer, etc.” It takes me a while to shut down and fall asleep
but, I usually sleep very soundly. I have noticed that I am having more dreams lately. Most of the
time, I can sort them the next day and they will relate to something that is troubling me or some
random thoughts from the past couple of days.
Although I probably should be stressed about exercise and physical activity, since I would like
to lose some weight, I am not very concerned about it. I enjoy getting out in the afternoons with my
grandsons. They are still young enough to enjoy having me on their team, so I get to share in the
games with them. I love taking a walk down the dirt road that runs beside my house. It has a creek in
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the curb, where I teach them to catch tadpoles and fish. I would usually be working in the garden, but
this year has been the worst ever; we had a drought all summer and then a flood to wash away the fall
crops. I am looking forward to the long walks in the cool of the fall season. The night air is good for
my asthma and it will allow me to get in some more physical activity.
Stress and anxiety can have a negative impact on every aspect of your life, if you let it. I am
flexible and I believe that people can always find common ground, if they choose to do so. I am also
dependable, so if anyone needs anything that I have, including my time, I am usually right there. The
trouble with trying to be that kind of person is that other people tend take you for granted and that can
also be very stressful. The people in our lives often take as much as we are willing to give and it is
hard to say no, when they are so used to hearing yes.
With all that being said, I still have a positive outlook on life. I believe that the world is
balanced and for every evil that lurks in one place, there is the light of something good, shining in
another. Although I am finding it difficult to adjust to going back to school, it has been the most
exciting thing I’ve done for myself in a very long time. So, I am at a good place in my life. I am
taking time to mindfully check in each day, several times a day. I’ve also recently added mindful
eating to my daily routine (Stahl & Goldstein, 2010). I am eating less and enjoying it more so, I might
manage to lose a few more pounds. I have enough distress to keep me challenged and enough eustress
to keep me motivated and inspired (Seaward, 2015). Journaling each week is becoming an insightful
learning experience.
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Unit 3: Psychology of Stress
The Eight Attitudes of Mindfulness: There are eight attitudes of mindfulness. They include the
beginner’s mind, nonjudgment, acknowledgement and nonstriving, along with equanimity, letting be,
self-reliance and self-compassion. Keeping them in mind will contribute to the growth of your
practice. Developing each, helps one to channel their energy into the process of healing and growth.
They are all interdependent so, when one attitude of mindfulness is cultivated, all are enhanced.
(Goldstein & Stahl, 2010).
The Six Categories of Fear: There are six categories of human fear that can be triggered by anything.
The events that may cause anxiety or fear are failure, rejection and unknown experiences or events, or
death, isolation and the loss of self-dominance. Fear is based on real or indirect exposure to emotional
or physical pain. The best way to resolve fear is through controlled, peaceful confrontation (Seaward,
2015).
Mismanaged Anger: Anger is a survival emotion. Tarvis, the author of Anger-The Misunderstood
Emotion suggests the following recommendations to effectively resolve anger conflicts: casting it in
the direction of the provocation, expressing anger to restore self-control and expressing anger to
change the behavior of the provoker or provide insight to create personal resolution. The expression
Unit
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of anger must also be made in understandable language and it shouldn’t provoke retaliation. These
expressions should be implemented simultaneously using direct and diplomatic contact to promote an
effective resolution (Seaward, 2015).
The purpose of this exercise was to develop self-awareness of stress-prone and stress-resistant
personalities and identify obstacles on the path to human spirituality. In this unit, we explored many
aspects of recognizing and effectively dealing with the stressors in our lives. Several theorists’ views
were presented, with a common theme being that the concepts of self-awareness and self-acceptance are
important coping skills that can be used to effectively manage stress. We also discussed some of the
many ways to manage, cope with and resolve fear. Ways to confront fear include therapeutic techniques
like exposure desensitization, psychoanalysis, behavioral therapy and systematic desensitization, as well
as, assertiveness training and biofeedback training. The goal in each of these therapies is to provide the
client with coping and relaxation techniques that give them the ability to peacefully confront their stressor
and overcome the fear of it. Lastly, we reviewed communication skills. Listening is just as important as
talking. A conversation involves verbal and nonverbal communication, so it is important to recognize and
utilize both, to enhance your communication style (Seaward, 2015).
Journal Writing:
 Unit Three Journal Writing Assignment
While completing the Five-Minute Mindful Breathing and Bringing the Eight Attitudes of
Mindfulness into Your Life exercise, I mostly thought about the fact that I wasn’t breathing from my
abdomen. I could feel my chest going up and down with each breath. Once I made a conscious effort to
correct it, I got distracted by how hard it was for me to keep it up because it didn’t feel like a natural
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process. I applied the concept from the lesson on attitudes of mindfulness and decided to think of it as
something new and fresh. I acknowledged that it was distracting and thought about how much deeper I
was breathing and realized that I could just be with it. Eventually, it got easier but, I am still going to have
to embrace abdominal breathing. As a little girl, I was taught to tuck in my tummy, so I learned to breathe
through my chest.
I am aware of being tired. My mind is racing with things that I need to do today. I haven’t thought
about what we will have for dinner and I need to get it done early because we plan to attend church this
evening. In that moment, I drift back to the exercise and refocus on my breathing. I breathe in and out,
slowly and deeply. I think about how much my mind really does wander throughout the day. So much of
what I do is done on auto pilot. I am taking the time to enjoy eating and the mindful checking-in. I am
also going to take time to think about some of the other things suggested in the lesson (Goldstein & Stahl,
2010). I have never really thought about, what I usually thought of as I folded clothes, washed the dishes
or cooked supper; mindfully doing these activities should be interesting.
As the exercise came to an end, I felt refreshed. I am doing better about not falling to sleep when
doing the mindfulness exercises. I am excited about sharing this exercise with my husband this evening.
I’m not sure that he will like this one. It was only a few minutes more but seemed longer. I realize that I
need to get back to the day’s work. I have a lot of reading to do before the kids get home from school.
In summary, this week’s lesson taught about the attitudes of mindfulness. Mindfulness includes
eight attitudes that are essential to mindfulness practice. They include a beginner’s mind, non-judgment,
acknowledgment, non-striving, equanimity, letting be, self-reliance and self-compassion. Developing
these attitudes channel your energy into healing and growth. They are interdependent so, cultivating one,
fosters growth in the others (Goldstein & Stahl, 2010).
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Lastly, there was a new exercise in mindful meditation that focused on mindful breathing that I
found very helpful. I had never thought about why I breathed the way that I did. Only during an asthma
attack, would I ever consciously take slow deep abdominal breaths to relieve the anxiety that comes with
the fear of losing my breath. I also used the lesson I had learned about how to bring my mind back from
wandering. This has always been a problem for me; I am definitely a daydreamer. This will help me
increase my level of concentration, stay in the moment, without judgement and discover the source of
stressors in my life and the negative physical affects stress may be producing in my body (Goldstein &
Stahl, 2010). I now have two formal practices and three informal practices to incorporate into my life.
Unit 4: Personality Traits and the Human
Spirituality
 Human Spirituality: This is the common denominator of relationships, values and a meaningful life,
including having a sense of connectedness. It is defined as the process of maturing to a higher level of
consciousness by developing three integrated aspects of spirituality, which include an insightful,
nurturing relationship with oneself and others, a strong personal value system and a meaningful
purpose in one’s life. When all of these factors are integrated, nurtured and cared for, it creates a
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dynamic structure that advances human consciousness to a higher level of understanding, which is
seeing oneself as a part of a larger whole (Seaward, 2015).
 The Six Pillars of Self-Esteem: These are the internal resources that give us direction throughout
life’s journey. They include the focus on action, the practice of living consciously and the practice of
self-acceptance. The other three pillars are the practice of self-responsibility, the practice of self-
assertiveness and the practice of living a purposeful life. One’s level of self-esteem is a key factor in
how they will respond to stress. Low self-esteem is common in stress prone personalities and high
self-esteem is usually present in stress-resistant personalities (Seaward, 2015).
 The Human Experience as the Hero’s Journey: Mythologist Joseph Campbell studied myths, legends,
and stories from all cultures, from the ancient Hindus to several American Indian tribes. He found
amazing similarities and remarkable patterns, regardless of the story’s origin, which speak to the
nature of the human spirit. His greatest work depicts the human experience as the hero’s journey,
which is represented in the outline of every great story. For instance, in each myth there is a hero and
although the face of the hero may change over time, the story line remains consistent. He highlights
the classic progression of the hero’s journey in all myths, which mirrors every human’s journey, in
three distinct stages: departure, initiation, and return. These myths, were of importance to the human
experience because they were passed down, as pearls of wisdom, to guide the children of the next
generation, and those to come throughout the ages, along their life’s journey (Seaward, 2015).
The purpose of this week’s assignment was to develop self-awareness of behaviors and values
used in managing stress on an individual basis. In my assessment, I described self-esteem and the role
it plays in promoting and resolving stress. Self-esteem is best described as self-love and the sense of
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confidence in one’s worth and personal abilities. It is considered to have a major impact on how well
one handles a perceived threat. The role self-esteem plays in promoting and/or resolving stress is low
self-esteem attracts stress and high self-esteem protects against it. The Six Pillars of Self-Esteem, a
book written by Nathaniel Braden, describes the practices of self-esteem, including the focus on
action, the practice of living consciously and the practice of self-acceptance, as well as, the practice of
self-responsibility, the practice of self-assertiveness and the practice of living purposefully, along
with the practice of personal integrity (Seaward, 2015).
First, I described the focus on action or expressing one’s free will to reach their highest potential. I
then explained how relationships, values, and a meaningful purpose in life are all affected by stress
and gave my views on the differences between values, attitudes, and beliefs, which are very similar
but, have some distinctive characteristics. According to Hans Selye, in his book, Stress Without
Distress, one’s health status is dependent upon maintaining a meaningful purpose in life which
requires having values like self-respect and pride. In his research on the effects of perceived stress
and the physical initiation of the stress response, he concluded that the most significant strategy for
conquering stress in one’s life is to pursue meaningful purpose in one’s life. To achieve spiritual well-
being, nurturing insightful and bonding relationships, a strong personal value system and a
meaningful purpose in life must all be intertwined (Seaward, 2015).
Lastly, I drew from my personal life’s experiences and demonstrated how an addiction like smoking,
a negative lifestyle activity, progressed through Prochaska’s Stages of Change behavior modification
model. This allowed me to provide a description of each stage, as one attempts to eliminate a negative
behavior and incorporate a positive substitution in its place. Prochaska’s model progresses through
several steps including precontemplation, contemplation, determination, action, maintenance and
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relapse (Seaward, 2015). Picking up a bad habit to relieve stress is an almost thoughtless process. On
the other hand, I know from my personal experience with smoking that modifying a negative
behavior is almost the exact opposite; it takes a lot of mindfulness (Seaward, 2015).
Journal Writing:
 Unit Four Journal Writing Assignment: Explore: Identifying Emotions in the Body.
 FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
Writing about where in the body I feel the emotions associated with fear, how they are manifested, and
the thoughts that come to mind, as I read the list of words is a lot harder than I thought it would be. Most
of them seem to be interchangeable, or at least that’s been my life’s experience. The first one,
apprehension, I experience in my mind. I wall my eyes around and take slow deep breaths. I think about
either going forward, while feeling uneasy about whatever the situation is or put my hands up as if
stopping myself, then I nod with disapproval and walk away.
 Anxiety is pretty much expressed the same way as apprehension, for me. If it lasts for a long time,
and it’s not a situation I can abandon, I will get nauseated and it feels like my stomach gets an automated
message that says start producing some sort of liquid to put this fire out. It churns and turns, boiling
higher and higher, as I go through an event like this, until I can feel acid burning in my neck. I usually
reach for an antacid to slow the process down and remind myself that I am in the world, not of it. Nothing
is going to happen to me that me and God can’t handle.
 I associate distress with feelings of despair. Once I’ve gotten to the point of feeling distressed, it’s
probably greater than I can handle. I will usually keep up the fight but, I’ll start being in constant prayer
and calling on the Lord. Sometimes the situation calls for tears, but that is okay because I love a good cry.
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Somehow tears make me feel as if I am releasing the troubles of the world, as they are trickling down my
face. Beyond this point, I surrender because I know that I’m in over my head, but I know that God knows
it, so I wait and pray.
 Edginess, jumpiness, nervousness, and panic all make me short of breath. I feel as if someone is
holding their hand over my face and I’m going to die, if I can’t get them out of my way. I’m probably
going to be shaking and trembling, just before I can calm myself by remembering to take slow deep
breaths. This is how I feel when I have an asthma attack. At first, I feel completely out of control.
Fortunately, during an asthma attack, I use my inhaler and all is well. For everything else, I reaffirm my
faith, take some deep breaths and ride it out.
 Tenseness, uneasiness and worry are the feelings I associate with my children and grandchildren. I
hold by breath as the adult children back into traffic or the little ones cross the street, after getting off the
bus. I pray for them always, whether they’re coming or going. I feel them in my heart. Sometimes beating
fast and at other times ever so slowly, I feel assured that my heart would simply stop beating if something
tragic happened to them. I recently lost several close family members, so I suspect that’s why I’m more
aware of how swiftly we pass through life and I pray that time will help lessen these feelings.
 I feel frightened at night. I’m afraid to enter a dark room and I can’t sleep in total darkness because
I fear waking up and not being able to see around me. I understand this though; I am the product of my
life’s circumstances and there were many break-ins in my neighborhood when I was a child. I like
consistency; the same, ordinary, things.
 CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
 Feelings associated with confusion like uncertainty and chaos happen to me now, more than ever.
Every ten weeks, I start new classes and it’s very unsettling. Feelings associated with confusion show up
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in my dreams and may cause sleeplessness. I fall asleep wondering if I’ve done everything and if my
work meets the expectations of the different professors. Some nights, I toss and turn only to fall asleep
and dream of unfinished work from the past day. It keeps me motivated for the next day and the next set
of classes. So, I guess that’s a good thing.
 Being mystified, puzzled and perplexed happens almost every time I turn on my computer. There is
always something new and interesting to figure out. At first, I feel puzzled and perplexed, but once I
figure out the program or internet tool, I am amazed at the mystery of it all. I feel excited to share it with
everyone around me, especially my husband. By the time I figure out one thing, something else comes
along to mystify me and the process starts all over again. It makes me feel invigorated. I can almost feel
my brain squeezing in all of it sometimes. I love it.
 ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
 Feelings associated with anger are harder to be honest about. They swell up in my belly and make me
feel full. They make me think of hunting. I am often annoyed, frustrated and irritated by the hunters that
hunt near here. It makes me feel powerless. I shudder every time I hear a shotgun blast that sounds too
close or see hunters blazing up and down the dirt road, beside our house, in hot pursuit of an injured
animal. The sound of gunshots makes me grumpy, angry and annoyed.
 SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
 The words that describe sadness have all taken up residence in the back of my mind, especially since
losing so many close family members. It was very hard to watch them gradually slip away. I have a
heavy feeling in my chest and my neck aches, when I think of their passing. The death and dying process
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led to constant confusion, hopelessness, insecurity and power struggles within my family. That may be
why I am having so much pain in my neck and shoulders; the unexpressed emotions are trapped in my
body (Goldstein &Stahl, 2010).
 SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
 I really haven’t had a lot of experiences with feelings of shame lately. I felt guilty all the time when
my kids were younger. It used to be in the pit of my stomach. At first, I felt guilty because I was always
working. Then I felt guilty because they couldn’t have as much material wealth as other children because
I had decided to stay at home. Although it was the best thing for my family, at the time, it hasn’t been
very easy to pick up where I left off, since my children have all grown up. I don’t know how my body
experiences these emotions, but it motivates me to find a new direction, going forward.
 LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
 I love my family; when I think of them it makes my heart and my face smile. I have a soul tie to my
husband. We’ve been best friends since I was 15 years old. He is at the heart of my heart. Above all
else, I think of myself as a caring and compassionate person. Giving of yourself to others not only
meets their needs, doing good makes my heart feel good.
 JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
 My children and grandchildren bring me joy. I am so elated when I see them that I want to cry. They
give me hope and it is a pleasure just watching them grow. I feel blessed by having them. Some days the
amusement, enthusiasm and excitement can be almost overwhelming. I equate it to the feeling a child has
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when eating a slice of cake that’s too big. The heart wants to go for it, but the tummy is already stuffed. I
was made to be a mom; mothering completely fills me up.
 Summary
 There are a lot of words to describe any emotion one is feeling and the way that we experience each
of them is as individual as we are. We each experience fear, confusion, anger, sadness, shame, love and
joy throughout our lives. Writing about them allows us to mindfully explore how they affect us. This
exercise provided an opportunity develop a richer emotional vocabulary, and greater awareness as we
looked within and figured out where in our bodies we feel these emotions, how they are manifested, and
the thoughts and images they create in our minds (Goldstein &Stahl, 2010). I enjoyed sharing my
thoughts about it.
Unit 5: Dealing with Stress: Coping Strategies
Rational Emotive Behavior Therapy (REBT): Albert Ellis sowed the seeds of cognitive therapy with
his work in this area. The premise of his work is that dysfunctional beliefs, rather than life events,
cause emotional distress, and that this distress can be alleviated by changing the way that we think
about the events that happen in our lives. When enough stimulation is perceived as threatening it
Unit
5
26

becomes a critical mass of negativity. Through education and training, stress related perceptions can
be favorably altered to decrease the intensity of the perceived threat (Seaward, 2015).
James Prochaska’s “Stages of Change Model:” This is one of many strategies that exist for
modifying behavior. His method considers the fact that changing a potentially addictive behavior is a
process and not an event, much like developing any specialized skill, which might take a long time to
effectively develop. It is unique because he acknowledges the potential for relapsing and considers it
part of the process, not an admission of failure. His model progresses through several steps including
precontemplation, contemplation, determination, action, maintenance and relapse (Seaward, 2015).
Steps to Initiate Cognitive Restructuring: There is a four-point plan to reconstruct negative thoughts.
It includes awareness, reappraisal of the situation, adopting a new frame of mind and evaluating the
new perspective. One may also include meditation to clear the mind, taking responsibility for their
own thoughts, fine tuning expectations, using positive affirmations, and accentuating the positive in
any given situation (Seaward, 2015).
Journal Writing:
 Unit Five Journal Writing Assignment: Mindful Self-Inquiry for Stress and Anxiety.
The mindful self-inquiry exercise is a form of meditation that allows one to consider physical
sensations, emotions, and thoughts that may be contributing to stress and anxiety in their daily life. It is
not an attempt to encourage, analyze or resolve feelings of stress and anxiety, but to simply bring
awareness and acknowledgment to them and let them be. The intent is to go with what is happening to
gain insight into the underlying causes of fear and apprehension. Learning to trust one’s feelings instead
of analyzing them, burying or running away from them, affords us an opportunity to learn and grow or
perhaps change the circumstances at the heart of our feelings (Goldstein &Stahl, 2010). I sat in my chair
with my feet comfortably on the floor as the exercise began; mindfully breathing in and out.
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The rise and fall of my chest while breathing brought an almost immediate sense of calm
peacefulness. I felt my eyes close, almost automatically. As the body scan exercise started to unfold, I
was made aware of my feet, legs, my hamstrings and so on. I felt an awareness of each body part as the
instructor progressed through the exercise. My mind kept trying to wander, but I’m getting much better at
refocusing my attention on the exercise, so I did. As he progressed up, going through the neck and
shoulders, I noticed that I was still having a lot of pain and pressure on the right side of my neck, leading
into my shoulder and my back. I unsuccessfully attempted to soften them by consciously acknowledging
the pain and taking several deep cleansing breaths to hopefully release the pain. It lingered there, even as
I turned my head, from side to side and rotated it around. Finally, when I stretched my neck out like an
ostrich and immediately felt some relief. I am at peace with what’s left, so I let the pain be. I can feel the
air going in and out of my nose. I notice that it seems as if I am breathing more deeply, without any real
effort. This feels good. My chest rises and falls and I feel my diaphragm pulling the air deep into my
belly. I feel every inch of my chest filling with fresh air. This is especially noticeable to me because I
have asthma. So, my mind wanders off, thinking about how often I am symptomatic this time of year and
can’t take a deep breath at all. I call my wandering mind back to the exercise and finish the body scan
portion of the exercise.
As I progress through the mindful inquiry and look deeper into my emotions, thoughts and physical
sensations. I go inside the hurt, sadness, anger, loneliness and feelings of fear. I experience them all
pouring into my mind, once they’re called upon. My neck and shoulders immediately start to tense up
and hurt again. I notice that I have a dull headache and feel slightly nauseated with some indigestion. It
even feels that each breath requires more effort. As I allow myself to visit these emotions, tears start to
escape down my cheeks. I find it hard not to dissect them but, I mindfully redirect my thoughts back to
the exercise and just let the thoughts, emotions and physical sensations be. I watch them drift slowly
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away like the clouds in the exercise. My mind keeps trying to go back and figure them all out. I
remember to keep refocusing, using the breath. Finally, I find myself back in a calm peaceful place. It
feels as though I’m putting the negative emotions down somewhere, knowing that they’re not going to
disappear but setting them aside for another time. I feel my chest rising and falling, as my breaths are
getting deeper and more refreshing. I go back to focusing on the sound of the air rushing through my
nose. My nose feels like the floodgates that open to let in fresh air to nourish my spirit, as the spent air is
released back into the universe, carrying the exhaust fumes from my troubles with it.
I am beginning to feel sleepy, but I shift my position in the chair and stretch my arms, my shoulders
and my neck. I roll my head around, acknowledging crackling and shifting noises in and about my neck,
and experience some of the tightness releasing, before refocusing my attention. I still feel relaxed, but I’m
not sleepy any more. As the instructor goes through the withdrawal from the mind state, and transitions
back into the awareness state, I experience my body as a puppet being lifted into activity by the master’s
strings. My head is connected to my neck and my neck to my shoulders and so on, until I feel my feet
tapping on the floor. I feel refreshed, as though I am awakening from a peaceful sleep. I breathe in and
out several times, just because it feels good. Once the exercise is completed, I reflect on the process and
remind myself that it’s okay to acknowledge all the feelings visited during the exercise. For now, I don’t
need to analyze or resolve them. In this moment, I only need to be aware of them and let them be.
 Summary
In conclusion, the mindful self-inquiry exercise used for this journal entry is a form of meditation that
allowed me to consider the physical sensations, emotions, and thoughts that may be contributing to stress
and anxiety in my daily life. It was not an attempt to encourage, analyze or resolve feelings of stress and
anxiety, but to simply bring awareness to them, acknowledge their presence and let them be. The intent
29

was to go with what was happening, in order to begin to gain insight into the underlying causes of my
fear and anxiety. Learning to trust my feelings, instead of analyzing them, burying or running away from
them, gave me an opportunity to experience them, to learn and grow from them and may even help me
change the circumstances that initiate these feelings (Goldstein &Stahl, 2010). Mindful self-inquiry is
another exercise that could ultimately lead to finding inner peace.
Unit 6: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
Diaphragmatic Breathing as an Effective Relaxation Technique: This is a technique that breaks the
stress response cycle, with slow deep breaths, initiates the relaxation response and produces a
calming effect. Diaphragmatic breathing consists of slow, comfortable, controlled, deep breaths
involving movement of the lower abdomen, instead of the thoracic area. The three steps for engaging
in this technique are assuming a comfortable position, consciously concentrating on the four phases
of each breathing cycle and visualization, with imagery, that includes the breathing clouds technique,
alternate nostril breathing and energy breathing (Seaward, 2015).
Unit
6
30

Meditation as Self-Awareness that Promotes Concentration: Meditation can lead to an altered state of
consciousness. When the mind is void of conscious thought, unconscious thoughts can come up and
bring enlightenment to our lives. It trains the mind to minimize distractions that interfere with clearer
thinking, whether the distractions are created internally or come from an external source. It is a tool
to remove chaos from the mind and restore homeostasis, which helps us to become more focused,
mindful, patient and have a greater sense of happiness and well-being (Seaward, 2015).
The Three Categories of Mental Imagery: The three categories of mental imagery used for relaxation
include tranquil natural scenes, behavioral changes and internal body images. The tranquil natural
scenes are used to create a natural environment that is calming to the individual. The use of
behavioral imagery allows one to replace a negative behavior with a healthier option by using
behavior modification techniques and coping strategies to reinforce the desired behavior with greater
efficiency over time (Seaward, 2015).
The purpose of this week’s personal assessment was to develop self-awareness of coping strategies in
managing stress on an individual basis and researching the reason diaphragmatic breathing is thought to
be an effective relaxation technique. Basically, it deactivates the stress response with slow deep breaths
and initiates the relaxation response, which has a calming effect. There are three steps used to engage in
diaphragmatic breathing. The first step is assuming a comfortable position and loosening any binding
clothing, next concentrating by staying focused on the breath, and finally visualizing the breath.
Visualizing the breath is accomplished by using techniques like breathing clouds, alternate nostril
breathing or energy breathing Seaward, 2015).
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The effect that meditation has on the mind and body include training the mind to minimize
distractions that interfere with clearer thinking and removing chaos from the mind to restore homeostasis.
When the mind is void of conscious thought, unconscious thoughts can come up and bring insight and
understanding into our lives. The physiological effects that occur during meditation include decreased
oxygen consumption, decreased blood lactate levels, decreased heart rate, and lowered blood pressure, as
well as, decreased episodes of chronic pain and reduced stress levels that may predispose us to
cardiovascular disease (Seaward, 2015).
The last goal for this assignment was listing three ways that imagery and visualization can be
useful for relaxation and explain why they are so useful. Mental imagery can be divided into three types,
images that place us in peaceful natural scenes, images that allow us to see ourselves being the change
that we want to see or choosing the healthier behavior; and internal body imagery that allows us to create
images that promote physical healing. Mental imagery allows the person creating the images to visualize
a place that is calm and peaceful to them to renew their spirit or gives them the boost they need to
accomplish an otherwise insurmountable obstacle. It may even allow them to turn off the stress response
and send healing messages to damaged tissue in their bodies (Seaward, 2015).
Journal Writing:
 Unit Six Journal Writing Assignment: Explore: Is Your Body-Mind Happy?
• Mindful of how you interact with yourself?
Even though this seems like a simple assignment, it may turn out to be harder than most of the
others because it requires being honest about the troubles in my mind. I am already sure that I have that
little critic inside my head that Goldstein and Stahl (2010) spoke about. It used to be that she seemed to
be shouting and even occasionally having an outright temper tantrum, until she captured my attention.
These days she softly whispers, over the OCB (One Conscious Breath) Relax music (2015) playing in the
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background, as I concentrate on my class work or try to relax and meditate. She can, especially, be heard
in the background of the gospel music that plays as I am cooking and cleaning. The messages include
things like “You know that you can do and be better than that” and “You look a mess today.” I will admit
that sometimes I actually do, look like I feel. Lately, I feel overwhelmed most of the time, but I know that
I am on a mission. So, I take a deep cleansing breath and shake myself free from the doubt, guilt and
worry. I do the best that I can and forgive myself for the rest. When the house is full, I think that my
internal critic takes a break. Either that or the noise drowns her out. Then in the calm of night I hear her
again, reminding me of all the things I didn’t do and the things I could have done better. I quiet her by
imagining that my mind is a computer and I take several deep breaths, while listening to some soothing
jazz, and I gradually shut everything down, and fall asleep.
• Seeds of suffering?
I am sure that I thoroughly water the seeds of suffering in my life. I used to keep a spotless house. It
was almost hard to live in; everything had a place and there was a place for almost everything. Therefore,
leaving chores undone still bothers me. I am working on letting go of keeping my house clean enough for
my mom to visit. She used to take pride in saying that my house was so clean, you could eat off the
floors. Lately, I have become like the sayings on those old wall plaques; “My house is clean enough to be
healthy and dirty enough to be happy.” I occasionally beat myself up for not cooking. I have mastered
baking and broiling so many foods and serving it with a salad, some yogurt, fruit and a store-bought roll.
I have almost forgotten what it feels like to roll out a daily feast with all those time-consuming side
dishes. I feel like a slacker, but it’s healthier for my family so, I prefer to consider it a win. I miss
planning and preparing those big meals though. Cooking used to seem like a physical manifestation of
the love I felt for my family, instead of a chore. I’m also feeling guilty for not being the “Nana” I used to
be, as I struggle to reclaim some of my time.
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• Day-to-day life feelings of resentment?
I felt myself sit up and take a deep cleansing breath before starting down this muddied path. I have
had some toxic relationships with some of the people in my life. Since mindfully evaluating them, I don’t
even try to understand them anymore. Whatever the cause, although I grieve for the bonds I had wished
to cultivate, I let go of the holding on to the deteriorating relationships that have failed to thrive and I
accept them for what they are. I wish that everyone, everywhere could mindfully assess their
relationships, find peace with letting go of the toxic ones, nurture those that fill them up and move
forward. My spirit was exhausted. Therefore, I had no choice but to surrender mine up to the will of God,
so that I could set them down.
• Reflection on writing?
Listening to my spirit is the way that I think of the little voice in my head. Sometimes it is critical
and at other times it is the soothing voice that speaks to my soul, reminding me that all is well and this
season will soon pass. I may not cook, clean or be the super hero that I used to be, but I am fine with my
here and now. Going to school has really been a blessing for me. It is as though my spirit needed healing
so, it found an avenue to travel in search of the cure. At first, it was hard to open up about my deepest
fears and worries, but the journaling has allowed me to visit some of them with more thoughtfulness and
I am better for it. I am growing by reflecting on my fears and anxieties and acknowledging that I feed my
own negative thoughts and water the seeds of my own suffering. Many of them are associated with issues
concerning family ties. Family has always been very important to me and now that I am seeing them
from a different perspective, I understand why these connections are worth honest reflection and seeking
common ground to bring about peaceful resolutions.
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Over the past few years, I have been constantly confronted with so much loss and the reality that
when it comes to human relationships, nothing is set in stone. Even the relationships that are supposed to
flourish in the face of adversity can sometimes wither and die or become so toxic that they need to be
severed, for the spirit to survive. At least, I am learning to listen to my internal dialogue, and sort the
issues of my head and my heart. Journaling has been a great tool. I’m glad this class includes it. I have
enjoyed sharing my thoughts in the assessments each week.
Unit 7: Nutrition and Stress
The Stress Dominos: Stress, nutrition, lifestyle and disease are so interconnected that they are like
dominoes, standing in a line. When one is compromised, there is a domino effect that leads to the
collapse of the others. The four-dominos stress, nutrition, lifestyle and disease are used to illustrate
the delicate balance of stress and nutrition. Stress is responsible for setting the first domino in motion
by depleting the body of nutrients. The next domino, the current American lifestyles, further depletes
nutritional reserves because it does not promote or reinforce good eating habits. The third domino is
food substances that increase the stress response, which includes C.R.A.P. (caffeinated, refined and
processed) nutritional resources, such as sugar, processed flour, trans fatty acids and salt/sodium.
Unit
7
35

Finally, domino number four is a suppressed immune system, which is affected by the use of
biological and chemical contaminants and other toxins that overload our previously compromised
immune system and cause it to overreact. This illustration makes it easier to visualize how our health
is impacted by the delicate balance of stress, nutrition, lifestyle and disease. When one aspect health
falls the others will soon follow, eventually resulting in diseases and illness (Seaward, 2015).
The Energy Chakras: Some aspects of nutrition have a very strong spiritual and energy component.
Chakras are energy centers, running from the top of the head to the base of the spine. In Eastern
culture, it is believed that the colors of various fruits and vegetables can change the flow of energy to
the chakras represented by these colors. The seven energy centers are associated with colors: red (the
base of the spine); orange (the navel); yellow (the spleen); green (the heart); aqua blue (throat); indigo
blue (forehead); and violet (crown). Easterners are advised to consume foods that are beneficial to the
chakras and the organs associated with their symptoms (Seaward, 2015).
Physical Exercise and Stress: Physical exercise is a form of stress. It engages the same physiological
system that the stress response triggers for survival. However, physical exercise allows the body to
constructively use stress hormones for their intended purpose. For physical exercise to be beneficial,
four criteria must be met including intensity, duration, frequency of training and the mode of
exercise. (Seaward, 2015).
The purpose of this assessment was to develop self-awareness of stress reactions on an individual
basis. I chose to discuss my experience with mindful lying yoga. According to Goldstein and Stahl
(2010), this is a formal practice that brings awareness to your breath, movement, posture, thoughts and
emotions. The exercise is directed by an instructor on a disc, provided with the stress reduction
36

workbook. First, I put on some comfortable clothing and pushed the table into the corner to make room
for practicing. I started by reviewing the pictures of the various poses, while listening to the instructions
regarding yoga practice. I assumed the first position, the supine pose to begin the session. It felt relaxing
to lie on my back, with my palms facing up, as I took several slow deep thoughtful breaths. The instructor
soon guided me into the next pose, which is the full body stretch with both hands above my head.
After attempting several different poses, I found myself approaching the end of the session. The
open pose was the last pose before ending with the corpse pose. There was something uncomfortable
about lying in that position. I felt exposed, even though I was alone. I’m definitely going to have to work
on my sense of openness. I thoroughly enjoyed the yoga practice. It helped me stretch out my muscles
and I like that it included a relaxing stretch, in between each of the different poses. The full body stretches
also gave me a chance to recover in between each of the poses. I didn’t think about anything really. I was
distracted by trying to look at the pictures of the poses. I felt the pulling, stretching and twisting of several
different muscle groups in my body. I am much more flexible than I thought I would be and it was easier
than I imagined. I think that once I get better at remembering how to do the poses, I am going to try doing
them with some soft jazz in the background to make them more relaxing. I felt refreshed and I’m proud
of getting in some exercise. Mindful lying yoga is a formal practice that brought awareness to my breath,
the movement, postures, thoughts and emotions (Goldstein & Stahl, 2010).
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Unit 8: Physical Exercise and Activity
FITT Principle: FITT is an acronym for intensity, duration, frequency and type. For physical exercise
to be beneficial, it must meet these four criteria. Together they make up the all-or-none principle,
which means that all four requirements must be met to achieve significant benefits. It takes several
weeks to see the benefits of regular exercise on the body (Seaward, 2015).
Steps to Initiating a Fitness Training Program: Start cautiously with a physical examination target
heart rate, a mode of exercise with selected intensity, frequency and duration, as well as, a plan that
includes fitness goals, and progress moderately. Then, choose a variety of noncompetitive activities
that can be alternated to keep participants interested. Next, select and commit to a time of day to
exercise. Remember that it only takes half an hour, three days per week to achieve and maintain the
benefits of exercise. Exercise using the right clothes, preferably layers of clothing, that can be
removed as intensity increases. Initiating a support group to act as motivators when interest fades is
also important. Set personal goals and establish rewards for accomplishing them that do not include
food. Last, but not least, exercise with care; pain is not a part of a good exercise program. If an injury
is encountered, seek immediate medical attention (Seaward, 2015).
Unit
8
38

Interpersonal Mindfulness: Interpersonal mindfulness is being in the present moment and bringing
nonjudgmental awareness to interactions with others. This includes the art of mindful communication
and mindful listening to improve relationships between individuals. The six qualities essential for
cultivating interpersonal mindfulness and improving personal and professional relationships include
openness, being open to the others and their perspective; empathy, having insight into other’s
emotions; compassion, combining empathy and understanding, so that there is a desire to end
another’s suffering and loving-kindness, wishing others well. The list also includes sympathetic joy,
delighting in the happiness of others and concludes with equanimity, having wisdom and self-control.
When one views their interactions with others as an opportunity to cultivate loving-kindness and
practice interpersonal mindfulness, it allows them to see the other people as fellow human beings
with wounds, losses and disappointments. There is a common bond for all human beings; we all want
to love and be loved (Goldstein and Stahl, 2010).
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Self-Assessment Exercises:
Physical exercise is very important to managing and preventing stress in many ways. Although
physical exercise is perceived as stress to the body, physical exercise allows the body to constructively
make adaptations that use the stress hormones for their intended purposes. Physical exercise is good
stress, it allows for the constructive release of energy produced by the stress response. Physical
exercise is not only good for the body, but stimulation is needed to maintain the function of major
physiological systems and restore a state of calmness and/or homeostasis (Seaward, 2015).An on the
job health and wellness program would provide many benefits for employees and employers. The
purpose of the assignment was to come up with ideas for initiating a wellness program that offered
employees an opportunity to participate in physical exercises and mind/body practices to help reduce
stress, improve morale, increase cultural engagement and reduce overall healthcare cost to both,
employers and employees.
The first step for introduction of a wellness program would include bringing in a healthcare
professional to perform physical assessments to establish the status of all program participants. Some
employees may have physical, mental or emotional disabilities or conditions that need to be addressed
before beginning any type of wellness/exercise program. The physical assessment also establishes
individualized target heart rates, appropriate modes of exercise, the selected intensity, frequency and
duration of exercises. It also helps review of the composition of the workout components and create an
individualized plan that considers current health status and fitness goals (Seaward, 2015).
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Since there were limited financial resources to support the program, to provide a variety of
opportunities for physical exercises and mind/body practices, creativity was employed to maintain a
flexible schedule, so that everyone could get and stay interested and have access to the programs. To
relieve stress, I suggested teaching mind/ body practices and scheduling morning, mid-day and
afternoon opportunities for mindful breathing, meditation and yoga exercises to help get the day
started, get employees to take a breather during lunch or allow them to unwind at the end of the day.
Employees and employers could be taught mindful listening and have one hour of each day designated
for exchanging thoughts and ideas, to promote interpersonal and professional relationships (Goldstein
&Stahl, 2010).
Both aerobic and anaerobic physical exercises were suggested, using designated areas in and around
the building. They included a variety of activities, accessible before, during or after work that would
keep participants interested. The activities consisted of behavior modification and nutritional
counselling, aerobic exercises like walking, jogging, and line dancing that allow them to maintain a
targeted heart rate for a set amount of time, while having fun. Employees would also have access to
anaerobic exercises, for muscle strength and toning, like sprinting and calisthenics, to provide a
balance of activities that stimulate their cardiovascular and musculoskeletal systems. Everyone would
also be encouraged to choose partners to keep them motivated and encourage them toward their
established goals, whether it is weight loss, lowering cholesterol level, or simply restoring mental
health (Seaward, 2015).
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Rewards were suggested as motivation to accomplish goals. Everyone could be rewarded with
something like a company coffee mug, t-shirt, or hat, when they accomplished short term goals and a
gift card for the longer-term accomplishments (Seaward, 2015). With the supervision of health care
professionals, once everyone is physically assessed and the mind/ body practices are taught to address
mental health issues, as well as, the physical activities implemented to get everyone progressively
exercising, the wellness program will offer employers benefits in reducing stress, with a minimal
investment and provide countless health benefits for both, employers and employees.
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There are many physical exercises and mind-body practices that improve psychological and
physiological well-being. Since the target environment for the wellness program is a professional
environment, the most valuable mind-body practice that should be taught is interpersonal mindfulness.
Mindfulness is a means of taking an active role in self-care and fostering personal growth.
Interpersonal mindfulness also provides the foundation for interpersonal and professional relationship
development by allowing everyone to see others more clearly and choose to respond more skillfully
(Goldstein and Stahl, 2010). Interpersonal mindfulness is being in the present moment and bringing
nonjudgmental awareness to interactions with others. It also includes the art of mindful
communication and mindful listening to improve relationships between individuals. Barriers that were
established in one’s formative years may stand in the way of developing relationships with family,
friends, coworkers, strangers and especially difficult people. The six qualities essential for cultivating
interpersonal mindfulness and improving personal and professional relationships include openness,
empathy, compassion, loving-kindness, sympathetic joy, and finally equanimity. When one views their
interactions with others as an opportunity to cultivate loving-kindness and practice interpersonal
mindfulness, it allows them to see others as fellow human beings with wounds, losses and
disappointments. There is a common bond for all human beings; we all want to love and be loved
(Goldstein and Stahl, 2010). Even on a small budget, there were effective ways to incorporate health
and wellness into the workplace.
Journal Writing:
 Unit Eight Journal Writing Assignment: Explore: Creating Connection.
 There are six qualities that are essential to cultivating interpersonal mindfulness and improving
personal and professional relationships. These qualities include openness, empathy, compassion, loving-
43

kindness, sympathetic joy and equanimity (Goldstein & Stahl, 2010). For this week’s journal assignment, I
imagined interacting with someone that I care about, with a focus on each of these qualities.
 OPENNESS: imagining the person and our relationship as fresh and new, and seeing that person as a
beautiful spirit that is guarding their heart because they have been burdened with their life’s circumstances.
 EMPATHY: I understand this person’s lot in life and share in their grief because I can identify with
what this person is feeling.
 COMPASSION: I am concerned about the suffering of another. I care about the direction this
person’s life is taking how it affects their health, relationships and daily lives.
 LOVING-KINDNESS: I care about what happens to someone that I treasure. I would never hurt the
person or be inconsiderate of their feelings.
 SYMPATHETIC JOY: I wish them joy in their circumstances. I don’t know if they will ever rise
above their circumstances but, I pray protection and peace despite them. I wish for them, access to self-
compassion, inner peace and joy.
 EQUANIMITY: I accept the sunshine and the rain that comes with continuing this relationship
because I value this person who desperately wants and needs to love and be loved, unconditionally.
 In summary, according to Goldstein and Stahl (2010), the six qualities that are essential to
cultivating interpersonal mindfulness and improving personal and professional relationships are openness,
empathy, compassion, loving-kindness, sympathetic joy and equanimity. For this week’s journal
assignment, I imagined interacting with someone that I care about and focused on each of the qualities. It
was very helpful to mindfully consider our current relationship using this model (Goldstein & Stahl, 2010).
44

I will remember this assignment and think about it the next time I interact with that person. It will remind
me we all want to love and be loved, without judgement (Stahl & Goldstein, 2010).
Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Forgiveness as a Coping Technique: Forgiveness is a cognitive process. It is an act of pardoning to
set oneself free from a major life stressor. Self-esteem is restored through devictimization, by diluting
and releasing toxic thoughts and making a conscious choice to move on by coming to terms with
stressful issues and find peace. According to Suzanne and Sidney Simon, authors of the book,
Forgiveness, the six steps to transitioning from victim to survivor are similar to Elisabeth Kübler
Ross’ grieving process: the denial process, the self-blame stage, the victimization stage, the
indignation stage, the survivor stage and finally the integration stage, where one forgives and gets on
with their life (Seaward, 2015).
The Requirements of an Effective Coping Technique: There are hundreds of coping techniques.
However, for a coping technique to be effective, it must meet several criteria. It must increase
Unit
9
45

awareness of the cause of the stress. Next, it must help process information about the stressor. Finally,
it must adjust one’s attitude and behavior to find a peaceful resolution (Seaward, 2015).
Prayer as a Coping Technique: Prayer is one of the oldest coping techniques known to man. Prayer is
a form of meditation. Both initiate a process of centering, increased concentration and connectedness,
but prayer is different in that it elicits divine intervention. The premise of prayer, as a coping
technique, is that one has faith in a connection to a divine source. Meditation is clearing the mind to
gain insight and wisdom; prayer is seeking guidance or intervention with a problem, from a divine
source (Seaward, 2015).
46

Additional Information
Annotated Bibliographies
Brain, Marshall (2000, April 01). How Your Immune System Works. Retrieved from
<http://health.howstuffworks.com/human-body/systems/immune/immune-system.htm. This is
a secondary source, an article that explains how the immune system works to protect our
bodies against millions of bacteria, microbes, viruses, toxins and parasites that would invade
it. If our immune systems were to shut down, it would only take a few weeks for these
organisms to completely dismantle the body and carry it away, until only the skeleton was left.
The immune system protects the body in three different ways: First, it creates a barrier that
prevents bacteria and viruses from entering the body. Next, if a bacteria or virus gets into the
body, the immune system tries to detect and eliminate it before it can reproduce. Then, if the
virus or bacteria manages to reproduce and create a disease or illness, the immune system
mounts an even greater battle to destroy and eliminating it, with even more precise killers
(Brain, 2000).
Nysewander, D., (n.d.). Unit 7: Seaward; Chapter 27: Nutrition and Stress [PowerPoint slides];
[Adapted by Davis, E., (2015)]. Retrieved from http://docsharing.next.ecollege.com/
(NEXT(4d721479c0))/Main/CourseMode/DocSharing/ListCategoriesAndFilesView.ed#. This
presentation is a secondary source that has been adapted for this class. It was presented in a
47

seminar on nutrition and stress. It included a description of the four Dominos of Stress and
provided an overview of the science regarding proper nutrition and stress. It also discusses the
effects of nutrition on a healthy immune system and suggests that there is no difference
between a food habit and an addiction (Davis, 2015).
Powell, S. (Host), (2015, May 14). Building Resilience in Transitioning Families Webinar. Retrieved
from https://www.youtube.com/watch?v=XazCucl3JVs&list=PL-
JlTnitjANHpdXBUp93CdL_u6fh1MRvM&index=3. A primary source; this is a webinar that
explores the components of resilience, provides an understanding as to why resilience is
important, and identifies ways to promote resilience and assist families with identifying their
own strengths to allow for smoother transition during separation and divorce. Resilience, the
ability to bounce back after adversity, is actually very common. People that are resilient
began, early on as children, to develop a way of viewing the world that is positive and
consistent. Instead of resilience being something one is born with, it is a characteristic that can
be achieved through nurturing. It depends upon the strengths that grow over time, within an
individual, based upon consistent, reliable, positive interactions with others. The key
components of resilience are crucial during a family crisis (Powell, 2015).
Simon, S. B. & Simon, S., (1991, November 1). Forgiveness: How to Make Peace With Your Past
and Get on With Your Life. [Review of the book]. Amazon.com. Available from
http://www.amazon.com/Forgiveness-Make-Peace-With-Your/dp/0446392596.This is a
secondary source; it is a book about exploring the healing process of forgiveness. Emotional
baggage like grudges, resentment and self-defeating habits that lead to not forgiving and
making peace with the past can create barriers to a healthy, productive and satisfying life. This
48

book helps readers recognize connections between the past and the present so that forgiveness
can be achieved. Doing this promotes letting go of the pain by changing one’s perception of it,
to successfully find a peaceful resolution and move on (Simon & Simon, 1991).
World Health Organization (WHO), (2015). Stress at the workplace. Retrieved from
http://www.who.int/occupational_health/topics/stressatwp/en/; this is a secondary source with
several links to the primary sources used for references. It is Web site for information on
occupational stress. It provides answers to questions like what is the definition of a healthy
job. What is work related stress and what causes it? It also describes ways to decrease the
incidences of work related stress. Employees are less likely to experience work-related stress
when demands and pressures of work are matched to their knowledge and abilities. There is
also less stress when they control their work load and the way that they get their job done.
Work place stress is also relieved when employees receive support from supervisors and
colleagues and participate in decisions that concern their jobs (WHO, 2015).
49

References
Alphabetical Listing
Brain, Marshall (2000, April 01). How Your Immune System Works. Retrieved from
<http://health.howstuffworks.com/human-body/systems/immune/immune-system.htm.
Center for Spirituality & Healing (CSH), (2013, June 27). Why Is Spirituality Important? Retrieved
from http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/purpose/spirituality/why-
spirituality-important.
Goldstein, E., & Stahl, B., (2010). A mindfulness-based stress reduction workbook. Oakland, CA:
New Harbinger Publications, Inc.
Ireland, T., (2014, June 12). What Does Mindfulness Meditation Do to Your Brain? Retrieved from
http://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-
your-brain/
Nysewander, D., (n.d.). Unit 7: Seaward; Chapter 27: Nutrition and Stress [PowerPoint slides];
[Adapted by Davis, E., (2015)]. Retrieved from http://docsharing.next.ecollege.com/ (NEXT
(4d721479c0))/Main/CourseMode/DocSharing/ListCategoriesAndFilesView.ed#.
OCB Relax Music, (2015). Peaceful Morning Relaxing Instrumental Music. Retrieved from
https://www.youtube.com/watch?v=CuIXhTxZsrg
Powell, S. (Host), (2015, May 14). Building Resilience in Transitioning Families Webinar.
Retrieved from https://www.youtube.com/watch?v=XazCucl3JVs&list=PL-
JlTnitjANHpdXBUp93CdL_u6fh1MRvM&index=3.
Seaward, B., (2015, December 01). Managing stress: Principles and strategies for health and well-
being (8th ed.). Boston, MA: Jones and Bartlett Publishers.
Segal, J., Segal, R., & Smith, M., (2015, September). What is mental health or emotional health? In
50

Improving Emotional Health Strategies and Tips for Good Mental Health. Retrieved from
http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm.
Simon, S. B. & Simon, S., (1991, November 1). Forgiveness: How to Make Peace With Your Past
and Get on With Your Life. [Review of the book]. Amazon.com. Available from
http://www.amazon.com/Forgiveness-Make-Peace-With-Your/dp/0446392596.
University of California, Riverside (UCR), (2014, July 17). Physical Wellness. Retrieved from
https://wellness.ucr.edu/physical_wellness.html.
U.S. Department of Health & Human Services (HHS), (n.d.). What Is Mental Health? Retrieved from
http://www.mentalhealth.gov/basics/what-is-mental-health/.
World Health Organization (WHO), (2015). Stress at the workplace. Retrieved from
http://www.who.int/occupational_health/topics/stressatwp/en/
51

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