KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention

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Program Resource
Guide

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

Stress Management and Prevention

Program Resource Guide

By

Cynthia Muaau

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

November 17, 2014.

Table of Contents
UNIT 1 THE NATU RE OF STRESS

The Definition of Stress

My Health Philosophy
My Personal Stress Inventory
UNIT 2 THE BO DY AS BATTL EF IEL D

The Physiological Effects of Prolonged Stress on Memory

Immediate, Intermediate, and Prolonged Stress Effects
Physical Symptoms of Stress
UNIT 3 F EAST OR FAM IN INE

The Art of Worry

Anger
The Psychology of My Stress
UNIT 4 ONE PL ANET UNDER STRESS

Stress and Human Spirituality

My Personal Value System
Stress-Resistant Personality Survey
UNIT 5 UNDER STRESS: WHAT NOW?

Behavior Modification
Reframing: Seeing a Bigger, Clearer Perspective
The Time Crunch Questionnaire
UNIT 6 AGEL ESS WISDOM OF M EDITATIO N

Mental Imagery and Visualization

Bridging the Hemispheres of Thought
Too Much Information
UNIT 7 SIGHT, SOUN D, AND BO DY WOR K

The Domino Effect

Stress Related Eating Behaviors
The Rainbow Diet

UNIT 8 THE WEL L NESS M ANDAL A

Physical Activity and Stress

 My Body My Physique
Physical Exercise
UNIT 9 APPLYING STRESS: CRITICAL M ANAGEM ENT AND

PREVEN TIO N TO YOUR PROF ESSI ONAL L IF E

Applying Stress Management Strategies

Techniques for Stress Management
Creating My Personal Stress Management Strategy
UNIT 1 0 APPLYING STRESS: CRITICAL M ANAGEM ENT AND

PREVEN TIO N TO YOUR PROF ESSI ONAL L IF E

Benefits of a Personal Relaxation Program

Designing a program to Effectively Deal with Stress
Implementing a Relaxation Strategy to Reduce Stress

ADDITI ONAL INF ORM ATIO N

(End of the Guide)

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 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
The definition of stress is the experience of a perceived threat (real or
imagined) to ones mental, physical, or spiritual well-being, resulting from a
series of physiological responses and adaptations. (Seaward 2009).

Stress dates back to the stone- age, put in place as a survival mechanism. But
what was designed to assist in our survival has become one of the biggest
contributors to illness in modern times. Stress has been linked to all the
leading causes of death, including heart disease, cancer, lung ailments,
accidents, cirrhosis, and suicide. Some health experts now speculate that
perhaps as much as 70 to 85 percent of all diseases and illnesses are stress-
related.

There are four stages of the fight or flight response: Stage 1: One of the five
senses is stimulated and sends a response to the brain. Stage 2: The brain then
decides if the stimulus is a threat or non-threat. If the brain has decided that it
is a threat, it will activate the nervous and endocrine system for fight or flight.
Stage 3: The body stays in this defensive mode until the perceived threat is
over. Stage 4: The body returns to homeostasis once the perceived threat has
passed.

Resources: Exercises:
My Health Philosophy: My Health Philosophy is the whole person approach.
Health and wellness touch each element of mind, our body, emotions and spirit.
These must be in alignment for true wellness to manifest itself within us. I have
a mantra, health is our wealth. This mantra is a reminder of the importance of
maintaining our health. Without our health it is impossible to live up to our full
potential.

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When I am feeling especially stressed I experience fatigue and an almost
depressive state. It is almost as if I am trying to shut down the toxic thoughts
that I am feeling. In times of extreme stress, I know that going to the gym will
assist me in dealing with theses feelings, but often times feel too fatigued to go.
If I continue in this manner for the next several decades I feel that I will have
manifested illness in my body such as heart disease, which is what took the life
of my father. I am so much like him in the way that I deal with stress. As I am
trying new ways to deal with the stress in my life, my philosophy is to take better
care of myself and not sweat the small stuff. I have to learn to let some things
go. I am also very diligent with my nutrition, this is the easy part for me since I
was a body builder for many years, and this aspect of wellness is ingrained in
me. Prayer is a tool that I use as well.
I chose to include the exercise above as it contains information on some of the
reasons that I dont want stress to affect my well-being. It also reminds me of
the physical outcomes that I will experience if I am not mindful of dealing with
prolonged stress.

The Wellness Paradigm Revisited

Ageless wisdom tells us that the whole is greater than the sum of the parts and that all parts
must be looked at equally as part of the whole. In terms of health and wellness, the whole is
made up of four components: mind, body, spirit, and emotions. Additionally, ageless wisdom
suggests that holistic wellness is composed of the integration, balance, and harmony of these four
componentsthat each aspect of our being is so connected to the other three that no separations
exist. Looking at one component say, our physical healthmerits paying attention to the other
three because of the dynamic interconnectedness of the mind, body, spirit, and emotions. What
might seem like common sense has not always been so well accepted in American culture. For
over three hundred years, the Western mind has focused on the physical aspects of health,
leaving the other three components in the shadows. Beginning in the early 1960s, the mental,
emotional, and spiritual components of health were looked at with somewhat distant interest; only
in the past decade has the interconnection of mind, body, and spirit gained respect (and
popularity) in Western science. It has been said recently that every issue is a health issue,
meaning that issues such as economic downswings, political instability, rainforest depletion, and
moral bankruptcy all ultimately affect our health. To recognize our own health status, we must
remind ourselves that we are more than just our physical bodies. We must come to appreciate the
true integration, balance, and harmony of mind, body, spirit, and emotions.
Here are some questions to ponder as you explore your own health philosophy, values, and
beliefs. If you need additional space to write, use the extra pages provided at the back of the
book.

1. Given the dynamics of the wellness paradigm, how does it compare with the common notion
that health is the absence of disease?

2. What is your definition of wellness? Do you believe that the whole is greater than the sum of
the parts? Can you think of an example in music, politics, or the arts that demonstrates this
ageless wisdom?

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3. What do you think it means to be an integrated person, to enjoy balance and harmony among
your mental, emotional, physical, and spiritual aspects? Do you feel this within yourself? If
not, why not? Can you identify which aspect(s) you feel are not in balance?

When looking at the wellness paradigm as it pertains to the whole person we

realize that it is so much more than just the absence of disease. Wellness
encompasses your whole being. You can be disease free, but if we are neglecting
our spiritual and emotional wellness we are not truly well.

I define Wellness as an active process through which people become aware of,
and make choices toward, a more successful existence. (National Wellness
Institute). The whole is greater than the sum of the parts. In the context of
music for instance, a symphony is playing, but one of the violinists is playing a
different melody, this would throw the entire symphony off.

I think that being an integrated person involves having all aspects of your
wellness in alignment. Unfortunately I have not felt this way in quite sometime.
I suppress a great deal of stress and always try to be the strong one. This has
taken its toll on my physically and emotionally.

I chose to include the above exercise as it addresses the needs of the whole
person. Stress can bring with it a host of illness and disease as well as emotional
issues. Finding a healthy outlet from our stress can literally be life saving.
Taking care of the emotional, physical, and spiritual aspects of health should be
one of our greatest concerns.

I chose to include the journal writing below in my Unit 9 final project because it
is a reminder to me that when I allow stressors to come into my mind that it
affects me on the emotional and physical levels. It is a reminder of those tools
that I use to keep stress at bay in my life.

Tools: Journal Writing: My Personal Stress Inventory:

Stressor Mental Emotional Spiritual Physical Duration Anger/Fear?
of Problem

1. Family x x 15 years

2. Work x x 2 years

3. Finance x 10 years x

4. School x 6 mos x

5. Dog x 2 years

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 6. Health x 1 year x

7. Appearance x x 5 years

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Unit

8. Acceptance x x forever x

9. Success x x 10 years x

Parents x x 5 years

Unit 2: The Body as Battlefield

Information to Remember:
The Physiological Effects of Prolonged Stress on Memory: The hippocampus is
highly sensitive to the stress hormone cortisol, which aids in memory formation
of stress. The hippocampus region is rich in receptor sites for glucocorticoids.
The amygdala is responsible for the emotional content of memory, particularly
fear. Repeated excessive exposure to cortisol accelerates the aging process of
the hippocampus and may, in fact, damage or shrink brain cells. Moreover,
chronic stress may affect memory and learning processes. Research by
Sapolsky reveals that damage to brain cells (in animals) caused by chronic
stress appears to be irreversible.

Chronic stress appears to atrophy brain tissue, specifically the hippocampus.

Stress can cause acute and chronic changes in certain brain areas which can
cause long-term damages. Over-secretion of stress hormones most frequently
affects memory negatively, but in a few cases can affect it positively. In
particular, the hippocampus, prefrontal cortex and the amygdala are affected.
One class of stress hormone responsible for negatively affecting memory is the
glucocorticoids (GCs), the most notable of which is cortisol. Glucocorticoids
facilitate and impair the actions of stress in the brain memory process.

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 Stress can cause insomnia, but it is imperative to get a good nights sleep as the
mind is repaired and restored during the sleep cycle. Sleep can help to
improve memory and lower stress levels.

Resources: Exercises:
Immediate, Intermediate, and Prolonged Stress Effects:
1. What do you feel when immediately threatened?
a. Tingling sensations Yes No
b. Sweating Yes No
c. Muscle tension (e.g., jaw muscles) Yes No
d. Rapid heart rate Yes No
e. Rapid breathing (or holding your breath) Yes No
f. Rush of blood to your face and neck (blushing) Yes No
g. Other _______________________________________________________

2. How would you best classify your bodys intermediate (within hours) response to stress?
a. Tension headache Yes No
b. Migraine headache Yes No
c. Sore neck and shoulders Yes No
d. Sore throat Yes No
e. Allergies Yes No
f. Stomachache Yes No
g. GI tract problems Yes No
h. Other _______________________________________________________
i. Other _______________________________________________________
j. Other _______________________________________________________

3. What do you notice as long-term effects of prolonged stress (five to ten days)?
a. Cold or flu Yes No
b. Acne (broken-out face blemishes) Yes No
c. Herpes flare-up (around lips) Yes No
d. Menstrual period irregularities Yes No
e. Other Fatigue
f. Other _______________________________________________________

I chose to include the above exercise in my final project because it brings

to light the damage that prolonged stress can have on my physical being.

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 It lets me know that some of the physical symptoms that I feel can be
directly attributed to the level of stress that I am dealing with.

Tools: Journal Writing:

Physical Symptom Questionnaire

Please look over this list of stress-related symptoms and circle how often they have
occurred in the past week, how severe they seemed to you, and how long they lasted.
Then reflect on the past weeks workload and see whether you notice any connection
between your stress levels and possible stress-related symptoms.

How Often? How Severe? How Long?

(Number of days (1 = mild; (1 = 1 hour;
in the past week) 5 = severe) 5 = all day)
1. Tension headache 01234567 12345 12345
2. Migraine headache 01234567 12345 12345
3. Muscle tension (neck and/or shoulders) 01234567 12345 12345
4. Muscle tension (lower back) 01234567 12345 12345
5. Joint pain 01 2 3 4 5 6 7 12345 12345
6. Cold 01234567 12345 12345
7. Flu 01234567 12345 12345
8. Stomachache 01234567 12345 12345
9. Stomach/abdominal bloating/distention/gas 01234567 12345 12345
10. Diarrhea 01234567 12345 12345
11. Constipation 01234567 12345 12345
12. Ulcer flare-up 01234567 12345 12345
13. Asthma attack 01234567 12345 12345
14. Allergies 01234567 12345 12345
15. Canker/cold sores 01234567 12345 12345
16. Dizzy spells 01234567 12345 12345
17. Heart palpitations (racing heart) 01234567 12345 12345
18. Temporomandibular joint dysfunction (TMJD) 01234567 12345 12345
19. Insomnia 01234567 12345 12345
20. Nightmares 01234567 12345 12345
21. Fatigue 01234567 12345 12345
22. Hemorrhoids 01234567 12345 12345
23. Pimples/acne 01234567 12345 12345
24. Cramps 01234567 12345 12345
25. Frequent accidents 01234567 12345 12345
26. Other 01234567 12345 12345

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 (Please specify: _______________________)

Score: Look over this entire list. Do you observe any patterns or relationships between
your stress levels and your physical health? A value over 30 points most likely indicates a stress-
related health problem. If it seems to you that these symptoms are related to undue stress, they
probably are. Although medical treatment is advocated when necessary, the regular use of
relaxation techniques may lessen the intensity, frequency, and duration of these episodes.
Comments:
I realize that stress will eventually take its toll on my health. I have been trying to incorporate
some quiet time for meditation each day.

Health is so much more than the optimal functioning of our physical bodies. By and large,
however, the physical body is what people focus on when they talk about health (weight, skin,
hair, sight, hearing, etc.). To fully understand the mind-body-spirit connection, you must realize
that the body is actually the endpoint where unresolved issues of mind and spirit collect, not the
beginning. But if we were to start with the body and examine, from head to toe, our physical
makeup, perhaps we could use this as a stepping stone toward understanding this unique
relationship. Several aspects of our physical makeup, when looked at as a composite, tend to give
us a sound understanding of our physical health status. This journal theme invites you to take
some time to explore your overall physical health. Once you have compiled all your personal
health data, compare your values with the norms discussed in class, or in the book Health and
Wellness. If you have any questions regarding your profile, bring these to the attention of your
physician.

My Health Profile
Name Cynthia Muaau
Height 51
Weight 125
Age53
Resting heart rate 60bpm
Target heart rate133
Maximal heart rate167
Resting systolic blood pressure 112
Resting diastolic blood pressure 60
Total cholesterol 220
HDL level_60
LDL level 190
Vision status glasses
Dental status current/ teeth cleaned every 4 mos
Hearing status good
Skin condition good
Gastrointestinal (GI) tract good

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Tense areas, muscular shoulders
Reproductive system menopausal

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Unit

Skin good
Sinuses good
Other arthritis_
I chose to include the above journal entry because it allows me to take a closer
look at my stress level and the physical symptoms that it can produce. It forced
me to take a very close inventory of how stress manifests itself in different ways.
I try very hard to be mindful of the ways that stress is affecting me, and this was
very eye opening. Sometimes you dont equate sore shoulders with stress.

Unit 3: Feast or Famine

Information to Remember:
Worry can be paralyzing, it doesnt allow one to live in the present moment.
Worry produces more stress because it allows the mind and imagination to run
wild, producing thoughts of the worst of all possible outcomes. The worrying
process immobilizes the thinking process and creates an environment
conducive to more worry. Worry can lead to depression.

According to psychologist Wayne Dyer, guilt and worry, immobilize the thought
process and dont allow one to remain in the present moment. This makes it
impossible for one to conquer stress. (Seaward 2009)

In looking at the building blocks for psychological stressors we note that we

need a positive outlet for our stressors. We are better able to deal with stress
when we have healthy outlets for frustration. Social support is necessary in
dealing with stress, so we never feel as though we are dealing with the stressful
situation alone. Predictability can help by anticipating a stressor, therefore,
making one better able to handle a stressful situation. Control, the belief that
one is in control of a situation, can lessen the feelings of stress. The perception

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 that a stressful situation is improving can lessen the feelings of stress, however,
if the perception is that a situation is getting worse it can heighten the amount
of stress one is feeling.

Resources: Exercises:
Anger:The Fight Response

The word itself brings to mind images of pounding fists, yelling, and smoke pouring out of
ones ears and nose. But anger is as natural a human emotion as love. It is universal among all
humans. Anger is a survival emotion; its the fight component of the fight-or-flight response.
We use anger to communicate our feelings, from impatience to rage. We employ anger to
communicate boundaries and defend values. Studies show that the average person has
fourteen to fifteen anger episodes a day. These often arise when our expectations are not met
upon demand. Although feeling angry is within the normal limits of human emotions, anger is
often mismanaged and misdirected. Unfortunately, we have been socialized to suppress our
feelings of anger. As a result, anger either tears us apart from the inside (ulcers) or promotes
intermittent eruptions of verbal or physical violence. In mostif not allcases, we do not deal
with our anger correctly.

Research has shown that there are four distinct ways in which people
mismanage their anger:
1. Somatizers: People who never show any signs of anger and internalize
their feelings until eventually there is major bodily damage (e.g., ulcers,
temporomandibular joint dysfunction, colitis, or migraines).
2. Self-punishers: People who neither repress their anger nor explode, but
rather deny themselves a proper outlet for anger because of guilty feelings
(e.g., eating, shopping).
3. Exploders: Individuals who erupt like a volcano and spread their temper
like hot lava, destroying anyone and anything in their path with either
verbal or physical abuse.
4. Underhanders: Individuals who sabotage others or seek revenge through
somewhat socially acceptable behavior (e.g., sarcasm, appearing late for
meetings).

Although we tend to employ all of these styles at one time or another, given
the situation and prevailing circumstances, we tend to rely on one dominant style
of mismanaged anger. What is your most dominant style? What situations
provoke an anger response in you? How do you deal with these feelings of
anger?
There are some ways to deal with anger correctly or perhaps even
creatively. For
example, (1) take a time-out from the situation, followed by a time-in to resolve
the issue, (2) communicate your feelings diplomatically, (3) learn to think
through your anger, (4) plan several options to a situation, (5) lower personal

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expectations, and, most important, (6) learn to forgivemake past anger pass.
What are some ways you can vent your anger creatively?
Although anger is an emotion we all experience and should recognize when
it arises, it is crucial to manage it correctly. Sometimes just writing down on
paper what gets you frustrated can be the beginning of the resolution process.
And anger must be fully resolved.

I have to say that I dont have many anger episodes anymore. I used to be a real
hot head, meaning that when I was angry I made sure everyone knew about it.
But as Ive grown and matured I have learned ways to effectively manage my
anger. One way is to address situations as they arise, I dont suppress my
emotions anymore. When a situation arises I handle it right away, this way I
dont allow things to fester. I do take the time to assess the situation and choose
my words wisely. Things said out of anger are usually blown out of proportion
and tend to only escalate the situation. I have learned that it takes way more
energy to be angry than I am willing to exert. My mantra is, this too shall
pass.

I chose this exercise because it is a reminder that anger is an emotion that

surfaces from time to time during the human experience. The key is to possess a
forgiving heart and to have strategies in place to deal with anger as it arises.

Tools: Journal Writing:

The Psychology of Your Stress

The following questions are based on several theories from Chapter 4 to help you become
more aware of your perceptions, attitudes, and behaviors during episodes of stress:

1. In hindsight (because Freud said people are not aware at the time that they are doing it), do
you find that you use one or more defense mechanisms to protect your ego? Reflecting on your
behavior, which of the following do you see as common behaviors in your psychology of stress
profile?
a. Defensiveness (I didnt do it) Yes No
b. Projection (She did it) Yes No
c. Repression (I dont remember doing it) Yes No
d. Displacement (He made me do it) Yes No
e. Rationalization (Everyone does it) Yes No
f. Humor (I can laugh about this now) Yes No
g. Other _______________________________________________________

2. Carl Jung was adamant that we need to listen to the wisdom of our dreams. Please answer the
following questions based on Jungs theories related to stress.
a. Do you often remember your dreams? Yes No
b. Do you make it a habit to try to understand your

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 dreams and dream symbols? Yes No
c. Do you have any recurring dreams? Yes No
d. Have you ever had a dream of an event that later
came to pass? Yes No
3. Kbler-Rosss stages of grieving are not just for cancer patients. These same stages occur for
the death of every unmet expectation. What recent expectation was unmet that brought you to
the door of the grieving process? What stage of Kbler-Rosss progression have you currently
reached with this stressor?
I would have to say that the betrayal of my husband bought me to the door of the grieving
process. I went through the denial, anger, bargaining, withdrawal and finally the acceptance of
the truth and the pain. While I was going through this process, I confided in my sister that death
would have been easier to accept than the betrayal of a loved one.
4. Refer to your Unit 1 Journal Writing Assignment, Exercise 1.5 (Personal Stress Inventory: Top
Ten Stressors). Please list your stressors as predominantly anger-based or fear-based stressors.
Anger-Based Stressors
a. Finances
b. Dog
c. Success
Fear-Based Stressors
a. Family
b. School
c. Work

I chose this journal entry because it brought awareness to the way in which I
handle unmet expectations in my life. It takes time and diligence to learn how to
effectively handle the emotion of anger.

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Unit 4: One Planet Under Stress

4
Unit

Information to Remember:
There are 3 pillars of human spirituality: Relationships, values, and purpose in
life. There are two types of relationship categories, the relationship you have
with yourself and the relationships you have with others. Then there is your
personal value system that encompasses the foundation of your personal belief
system. Then there is your purpose in life, which is what gives our lives
meaning.

Spirituality and health are closely intertwined. Spiritual health is linked to the
ability to cope with stress and allow us a clearer vision of our life path.
Physical, mental, and spiritual health have a profound effect on one another.

Spirituality can help us effectively deal with the stressors in our lives. It helps
to give us a sense of purpose and helps us focus on whats most important to us.
Spirituality helps to connect us to others and helps us to release control over
things that we really have no control over. People who lead spiritual lives seem
to be happier and better able to cope with stress.

Resources: Exercises:
Your Personal Value System

We all have a personal value systema core pillar of the human spirit that is
constantly undergoing renovation. What does your value system currently look
like? Perhaps this diagram can give you some insights and, in turn, help resolve
some issues that might be causing stress.

The circle in the center represents your core values: abstract or intangible
constructs of importance that can be symbolized by a host of material
possessions. It is believed that we hold about four to six core values that
constitute our personal belief system, which, like a compass, guide the spirit on

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 our human journey. Give this concept some thought and then write in this circle
what you consider to be your current core values (e.g., love, happiness, health).

The many circles that surround the main circle represent your supporting
values: those values that lend support to your core values (these typically
number from five to twelve). Take a moment to reflect on what these might be
and then assign one value per small circle. Inside each small circle, include
what typically symbolizes that value for you (e.g., wealth can be symbolized by
money, a car, or a house). Finally, consider whether any stress you feel in your
life is the result of a conflict between your supporting and your core values.

Love

Health Friends Gym time

Integrity

Responsibility

Happiness

Clean
Family Eating

Rest Honesty

Work Life
Balance
Family Time

Savings account Avoiding debt Home

I chose to add this exercise to my final project because it really helped me to

identify my core and supporting values. It was interesting to see how some of
my supporting values are in conflict with my core value system. This exercise
allowed me to take a closer look at how I tend to prioritize my value system,
this is definitely something that can cause me stress.

Your Meaningful Purpose in Life

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 Knowing that your purpose in life may change many times in the course of your life, for this
exercise, first write down (in a few words to a sentence) what you consider to be your life purpose
now, at this point in time. Then take a moment to briefly describe what you considered to be your
purpose in life at the start of each decade of your life (e.g., at age twenty it might be or have
been to graduate with a college degree, at age thirty it might be or have been to raise a family or
start a business).

I am currently working towards my degree in Health and Wellness so that I am able to improve
the quality of life for my family.
Age 60 Retirement sometime in my later 60s, enjoying children and grandchildren and hobbies
that bring me joy, volunteerism and having a positive impact on the world around me.
Age 50 I returned to school at 53, a little behind the eight ball, but never too late!
Age 40 reinventing myself and revisiting my life goals.
Age 30 Raise children.
Age 20 Start a family.
Age 16 Obtain my drivers license and a job.

This exercise allowed me to look back over the years at how my value system as
evolved. This exercise provided a good reflection on my growth and maturity.

Tools: Journal Writing:

I chose to add the Stress Resistant Personality Survey to my final project as it is a reminder of the
things that I most admire about myself. It was a good way to see the behaviors that I need to be
most diligent in keeping.

Stress Resistant Personality Survey

The following survey is composed of statements based on the hardy, survivor, and
risk-taking personality traitsall of which share common aspects that resist rather
than attract or promote stress in ones life. Please answer the following questions with
the most appropriate number.

4 = Always 3 = Often 2 = Sometimes 1 = Rarely 0 = Never

1. I wake up each morning

4 3 2 1 0
ready to face a new day.
2. I tend not to let fear run my
4 3 2 1 0
life.
3. I would consider myself to be
4 3 2 1 0
an optimist.
4. I tend to see problems as 4 3 2 1 0

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 opportunities for personal
growth and success.
5. Although I like to be in
control of my fate, I know
when to go with the flow 4 3 2 1 0
when things are out of my
control.
6. Curiosity is one of my
4 3 2 1 0
stronger attributes.
7. Life isnt always fair, but I
4 3 2 1 0
still manage to enjoy myself.
8. When things knock me off
balance, I am resilient and 4 3 2 1 0
get back on my feet quickly.
9. My friends would say that I
have the ability to turn 4 3 2 1 0
misfortune into luck.
10. I believe that if you dont
take risks, you live a boring 4 3 2 1 0
life and wont get far.
11. I like to think of myself as
4 3 2 1 0
being a creative person.
12. I believe in the philosophy
that one person truly can 4 3 2 1 0
make a difference.
13. I am both organized and
flexible with my lifes day-to- 4 3 2 1 0
day schedule.
14. Sometimes having nothing to
do is the best way to spend a 4 3 2 1 0
day.
15. I trust that I am part of a
greater force of life in the 4 3 2 1 0
universe.
16. I believe in the philosophy
that you make your own 4 3 2 1 0
breaks.
17. I approach new situations 4 3 2 1 0
with the idea that I will learn

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 something valuable,
regardless of the outcome.
18. When I start a project, I see 1 0

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it through to its successful 4 3 2
Unit
completion.
19. I am strong willed, which I 1 0
see as a positive
4 3 2
characteristic to accomplish
hard tasks.
20. I am committed to doing my 1 0
best in most everything in 4 3 2
life.
Total score 71

Unit 5: Under Stress: What Now?

Information to Remember:
Behavior modification is implementing a change to advance ones human
potential. (Seaward 2009). Behavior modification is no easy task, it takes a
real desire to change a behavior or habit that one knows to cause detrimental
physical or emotional damage. People have many reasons for wanting to
modify their behavior, for some it is to lose weight and for others it is to let go
of an addiction, but all behavior modification has the goal of self- improvement.

Behaviors can be considered either health promoting or health impeding.

(Seaward 2009). Our behaviors are the product of conscious and unconscious
thoughts and are directly influenced by our core values.

Behavior can be modified to improve ones health status. There are several
theories regarding behavior that can be applied to behavior modification.
Classical Conditioning, Operant Conditioning, and Modeling.

Resources: Exercises:
Reframing: Seeing a Bigger, Clearer Perspective

Anger and fear that arise from encountering a stressful situation can narrow our focus and distort
our perspective on the bigger picture. Although the initial aspects of dealing with these situations

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involve some degree of grieving, the secret to coping with stress is to change the threatening
perception to a nonthreatening perception. This worksheet invites you to identify three stressors
and, if necessary, draft a new, reframed perspective (not a rationalization) that allows you to
get out of the rut of a myopic view and start moving on with your life.

Example:

Situation: Can never find a parking space close to the dorm/classroom

Reframed Perspective: Although nearby parking certainly saves time, there is no denying that
the walk provides much needed exercise/activity

1. Situation: I will never meet the deadline for this project.

Reframed Perspective: I am learning a lot about the aging population while doing this project.
Even though there seems to be so much to do prior to completion, I am thankful for the
opportunity to learn more about this population.

2. Situation: There never seems to be enough money to feel comfortable.

Reframed Perspective: Yes, things are tight at the moment, but I am confident that this will assist
me in developing a healthier attitude towards money. There is nothing wrong with delayed
gratification.

3. Situation: I wish that my adult children would take more financial responsibility and stop
asking me to subsidize their income.

Reframed Perspective: My children are adults now and its okay to say no. This will allow them to
grow and become more responsible with their money.

I chose to add this exercise to my final project as it is a reminder to me that I

have a choice in how I look at a situation. Reframing assist us in keeping things
in perspective and not blowing them out of proportion or turning a situation
around in order to better cope.

Tools: Journal Writing:

The Time Crunch Questionnaire

The following is a survey based on the traits of the codependent personality. Please answer the
following questions with the most appropriate number.

1 = rarely 2 = sometimes 3 = often

1. I tend to procrastinate with projects and responsibilities. 1 2 3

2. My bedtime varies depending on the workload I have each day. 1 2 3
3. I am the kind of person who leaves things till the last minute. 1 2 3
4. I forget to make To Do lists to keep me organized. 1 2 3
5. I spend more than two hours watching television each night. 1 2 3
6. I tend to have several projects going on at the same time. 1 2 3

21
7. I tend to put work ahead of family and friends. 1 2 3
8. My life is full of endless interruptions and distractions. 1 2 3
9. I tend to spend a lot of time on the phone. 1 2 3
10. Multi-tasking is my middle name. I am a great multi-tasker. 1 2 3

6
11.
12.
My biggest problem with time management is prioritization.
I am a perfectionist when it comes to getting things done.
1
1
2
2 Unit
3
3
13. I never seem to have enough time for my personal life. 1 2 3
14. I tend to set unrealistic goals to accomplish tasks. 1 2 3
15. I reward myself before getting things done on time. 1 2 3
16. I just never have enough hours in the day to get things done. 1 2 3
17. I can spend untold hours distracted while surfing the Internet. 1 2 3
18. I tend not to trust others to get things done when I can do them 2 3
1
better myself.
19. If I am completely honest, I tend to be a workaholic. 1 2 3
20. I have been known to skip meals in order to complete projects. 1 2 3
21. I will clean my room, garage, or kitchen before I really get to
1 2 3
work on projects.
22. I will often help friends with their work before doing my own. 1 2 3
23. Its hard to get motivated to get things done. 1 2 3

Total Score 31

Questionnaire Key
025 points = excellent time management skills (keep doing what you are doing!)
5026 points = fair time management skills (time to pull in the reins a bit)
7551 points = poor time management skills (time to reevaluate your life skills)
I wanted to add this questionnaire to my final project as I found my results to be
very interesting. I had always thought that I was a more hardy personality type, but
this questionnaire brought to light some of the traits that I have that are considered
to be codependents. This has given me the opportunity to address some of these
behaviors and implement some behavior modification strategies.

Unit 6: Ageless Wisdom of

Meditation
Information to Remember:
Mental imagery and visualization, although they go by different names, they are
used synonymously. Visualization is a conscious choice with intentional
instructions and mental imagery is a spontaneous flow of thoughts originating
from the unconscious mind. (Seaward 2009).

22
 Many athletes use mental imagery to improve their physical performance.
Using mental training techniques athletes are able to overcome training
obstacles that once stood in the way of victory. Mental imagery works when
one has the belief that the outcome will be improved and the willpower to take
responsibility for the improved outcomes.

Mental imagery and visualization are used extensively for pain management.
These techniques are used in conjunction with other therapies. These
techniques are used in combination with diaphragmatic breathing, biofeedback,
art therapy, and meditation to ensure the best outcome.

Resources: Exercises:
Bridging the Hemispheres of Thought

n 1956 a researcher named Roger Sperry conducted some experiments on a handful of patients
with grand mal epileptic seizures. In the procedure he created, he cut the corpus callosum, the
bridge of neural fibers that connects the right and left hemispheres of the brain. Not only did the
operation reduce the number and intensity of the grand mal seizures, but it also soon gave
credence to a whole new concept of how the mind, through the brain, processes information.
Roger Sperrys research led to a Nobel Prize in medicine and to the household expressions right-
brain thinking and left-brain thinking.

Left-brain thinking skills are associated with judgment, analysis, mathematical and verbal acuity,
linear thought progression, and time consciousness; right-brain functioning is associated with
global thinking, holistic thinking, imagination, humor, emotionality, spatial orientation, receptivity,
and intuition; Western culture grooms and rewards left-brain thinking. It is fair to say that
judgmental thinking is one of our predominant traits. Although it is true that Western culture is
left-brain dominant in thinking skills, the truth of the matter is that to be dominant in one style of
thinking is actually considered lopsided and imbalanced.

1. How would you describe your dominant thinking style? Would you say that your left brain or
right brain dominates? I would describe my dominant thinking style as being a progressive
thinker. This style of thinking comes from being a more right brained dominant.

2. If you were to make a guess or assumption as to why your thinking skills gravitate toward one
direction or the other, what would be your explanation? I like to think of myself as very
intuitive with a high level of social consciousness and emotional intelligence. I base many
decisions on intuition.

3. One of the basic themes of wellness is balancein this case, balance of the right-brain and
left-brain functions. Based on your answer to the first question, what are your dominant
thinking skills and your non-dominant thinking skills? What are some ways you can balance
your patterns by bridging between the right and left hemispheres of your brain? My dominant
thinking styles are intuitive, socially conscious, high emotional intelligence, receptive to
change and adaptive. My non dominant thinking skills would be more on the mathematical
and analytical side. At 53 years young, I feel as though I am still a work in progress. I am
conscious of trying to balance these patterns. For instance merging a more appropriate
method of analyzing needs from wants to help me to live more abundantly with less material
possessions.

23
I included this exercise because I felt it was important in helping me to
understand the difference between the left and right brain and how it influences
our behavior. It gave me great insight as to why I possess some of the behaviors
that I do based on the fact that I am a left brained thinker.

Tools: Journal Writing:

Too Much Information

If no one has officially said this to you yet, then you are overdue to hear these
words:

Welcome to the information age! Satellite television, cable television, the

Internet,

cell phones, and embedded computer chips are just a few things that inundate us

with a tsunami of information. As if this werent enough, there are more things
looming

on the horizon, all of which are begging for our attention. If you are like most

people today, most likely you are drowning in information. There is even a new
name

for this: information stress.

Although we take in information through all of our five senses, over 80 percent

of all the information we take in is received through the senses of sight and sound.

Well before the term information age was coined, it was very easy to experience
sensory overload from too much information taken from the eyes and ears, such as
from watching too much television to pulling an all-nighter to cram for an exam.
The consequence of sensory overload is becoming numb to it all and walking
around like a zombie. Its no stretch to say there are people who fit this
description.
Living in the information age, discernment is essential. Discernment means being
able to distinguish truth from non-truth. Perhaps more accurately, it means
discerning news from marketing, news from entertainment, and truth from hype
and spin. There is a solution to information overload. It is a practice called
meditation: cleaning the mind of all the clutter and useless information that
bombards your attention span.

24
1. List five ways to successfully decrease the quantity of information with which
you are barraged every day.

a. Turn cell phone off at 8pm

b. Throw out sale papers and catalogs before looking at them.

c. Never check work emails on weekends or after business hours.

d. Limit television to less than 1 hour per day, especially the news channels.

e. Make time each day for meditation, turn off all media and electronic devices
during this time.

2. People tend to mirror behavior, often not even knowing that they do this. In

terms of too much information, or TMI, people who take in too much information

often talk to their friends and share too much information (e.g., how much

they make, how many times they have sex per week, or how often they clean

their bathroom). There is a real art to sharing information without revealing

everything. As a rule, people who share too much information about themselves

have acceptance problems. Are you the kind of person who volunteers too

much information? If so, what can you do to filter out the less important facts

and perceptions and still get your point across?

I am definitely not that type of person. Co-workers, friends and

associates are on a need to know basis. I only share if it is something
they need to know. I can have a relationship with others but that doesnt
mean that they are privy to my private life. That type of relationship
takes time to develop and trust needs. I have a very close family and
they are my confidants.

3. See if you can come up with a handful of ways to bring balance back into your
life by taking time to quiet your mind and write them here

Take time to meditate daily.

Be deliberate in releasing things that are out of my control.

25
 Use quiet time to reset and recharge.

7
Unit

I added this to my project because it was an affirmation for me to set aside that
quiet time to reflect and restore my mind. Using the above strategies I will be
better equipped to deal with the stress that comes my way.

Unit 7: Sight, Sound and Body Work

Information to Remember:
The Domino Effect is a method to describe how nutritional choices affect the
way we are able to deal with stress. Domino 1 states that nutrients are
depleted in response to the body being in the fight or flight response for
prolonged periods of time.

Domino 2 states that the current American lifestyle under stress does not
promote healthy food choices. Therefore, the depleted nutrients are not
restored. Comfort foods are desired and these choices lead to obesity.

Domino 3 states that many of the foods that are desired when under prolonged
stress actually elevate the stress response. These include caffeine, processed
sugar, processed flour, and slat.

Domino 4 states that due to the increased consumption of processed foods

there is a build up of toxins in the body, further increasing the chance of a
health related illness. As each domino falls, so does ones health.

Resources: Exercises:
Stress Related Eating Behaviors

26
Please read the following statements and circle the appropriate answer. Then tally
the total to determine your score using the key below.

4 = Always 3 = Often 2 = Sometimes 1 = Rarely 0 = Never

1. I tend to skip breakfast on a regular basis. 4 3 2 1 0

2. On average, two or three meals are prepared
4 3 2 1 0
outside the home each day.
3. I drink more than one cup of coffee or tea a day. 4 3 2 1 0
4. I tend to drink more than one soda/pop per day. 4 3 2 1 0
5. I commonly snack between meals. 4 3 2 1 0
6. When in a hurry, I usually eat at fast food
4 3 2 1 0
places.
7. I tend to snack while watching television. 4 3 2 1 0
8. I tend to put salt on my food before tasting it. 4 3 2 1 0
9. I drink fewer than eight glasses of water a day. 4 3 2 1 0
10. I tend to satisfy my sweet tooth daily. 4 3 2 1 0
11. When preparing meals at home, I usually dont
4 3 2 1 0
cook from scratch.
12. Honestly, my eating habits lean toward fast,
4 3 2 1 0
junk, processed foods.
13. I eat fewer than four to five servings of fresh
4 3 2 1 0
vegetables per day.
14. I drink at least one glass of wine, beer, or
4 3 2 1 0
alcohol a day.
15. My meals are eaten sporadically throughout the
4 3 2 1 0
day rather than at regularly scheduled times.
16. I dont usually cook with fresh herbs and spices. 4 3 2 1 0
17. I usually dont make a habit of eating organic
4 3 2 1 0
fruits and veggies.
18. My biggest meal of the day is usually eaten after
4 3 2 1 0
7:00 P.M.
19. For the most part, my vitamins and minerals
4 3 2 1 0
come from the foods I eat.
20. Artificial sweeteners are in many of the foods I
4 3 2 1 0
eat.
Total Score 9
Scoring Key

A score of more than 20 points indicates eating behaviors are not conducive to
reducing stress. A score of more than 30 suggests eating habits may seriously
compromise the integrity of your immune system.

This exercise helped me to see how food can be used as a comforter during times
of stress. My lifestyle allows me to prepare my meals ahead of time. I usually
cook on Sunday for the entire week. This allows me to have good healthy meals
prepared and ready to go. This greatly reduces the chance that I may stress eat,

27
as lack of time during the work week can sometimes be extremely stressful.
Being prepared alleviates this.

Self Assessment: Nutritional Eating Habits

1. Do you regularly consume caffeine?

Yes No
2. List the foods that you ingest that contain caffeine Type of Food with Amount
(e.g., coffee, tea, sodas, chocolate) and the estimated Caffeine per Day
amounts you consume per day. a. Coffee 4 cups
b. Dark 1 ounce
Chocolate
c.

3. Do you take vitamin supplements? If yes, what kinds? Yes No

Fish Oil, Biotin
4. Do you frequently use table salt? Yes No
5. Do you eat one or more meals that are prepared
Yes No
outside the home daily?
6. Do you consume junk food (from vending machines or
Yes No
convenience stores) regularly?
7. Do you eat cereals that contain sugar? Yes No
8. Do you drink a lot of soft drinks? Yes No
9. Do you find that when you are stressed you tend to eat
Yes No
more?
10. Do you find that when you are angry you tend to eat
Yes No
more?
11. Do you eat a wide variety of fruits and vegetables? Yes No
12. Do you eat foods (e.g., fish and nuts) with the
Yes No
essentials oils (omega-3 and omega-6)?
13. Do you tend to eat quickly (e.g., to wolf down your
Yes No
food)?
14. Do you tend to drink alcohol as a means to relax? Yes No
15. List your top five comfort foods: a. Peanut Butter
b. Chocolate
c. Macaroni and Cheese
d. Peanut butter and Jelly
Sandwich
e. Scrambled eggs and toast
16. Describe any other eating habits that you associate
with a stressed lifestyle:
I call it mindless eating

This exercise helped me to see that I am on

the right track with my nutrition. There are
times that I indulge in a comfort food, but it
is not a habit and I usually regret it
afterwards.

28
Tools: Journal Writing:
The Rainbow Diet

Food color is more important than just having a nice presentation on your dinner
plate. Each color holds a specific vibration in the spectrum of light. When this is
combined with the nutrient value of food, it can help to enhance the health of the
physical body.

In the science of subtle energies, each of the bodys primary chakras is associated
with a specific color (see accompanying chart). It is thought that eating fruits and
vegetables associated with the color of various chakras provides healthy energy to
that specific region. For example, women with urinary tract infections (root
chakra) are encouraged to drink cranberry juice (red). Diabetic people with
macular problems are encouraged to eat blueberries and take the herb bilberry
(blue). Moreover, recent research suggests that the active ingredients in fruits and
vegetables that give them their color, called bioflavonoids, help prevent cancer.
Regardless of Eastern philosophies or Western science, the bottom line is to eat a
good variety of fruits and vegetables.

The following table identifies the seven chakras, their respective body regions, and
the color associated with each chakra or region. List five fruits, veggies, or herbs
for each color.

Chakra Body Region Color Food Choices

7: Crown Pineal Blueberries, Blackberries, Red
Purple
Cabbage, Eggplant, Plums
6: Brow Pituitary Lavender, Figs, Grapes,
Indigo
Blueberries, Eggplant
5: Throat Thymus Aqua blue
4: Heart Heart Broccoli, Asparagus, Kale,
Green
Spinach, Seaweed
3: Solar plexus Adrenals Squash, Apples, Peaches,
Yellow
Pears, Yellow Peppers
2: Navel Spleen Oranges, Carrots, Cantaloupe,
Orange Orange Peppers, Butternut
Squash
1: Root Gonads Tomatoes, Apples, Beets,
Red
Radishes, Cherries

Additional Thoughts:

29
 It is a bit more work to get all of the colors of the rainbow in your diet, but the
payoff is worth it. Good health is priceless.

8
Unit

This exercise was so informative. We all know that we should be eating a variety
of fresh fruits and vegetables and this put it in perspective. It aligned the food
choice with the organ or chakra. This has assisted me when preparing my meals.

Unit 8: The Wellness Mandala

Information to Remember:
Physical activity has a profound effect on the bodys ability to cope with stress.
The physical benefits of exercise have long been established. Exercise is also
considered vital for maintaining mental fitness and its ability to reduce stress.

When stress affects the brain, the rest of the body feels the impact as well.
Exercise and other physical activity produce endorphins, chemicals in the brain
that act as natural pain killers. Exercise also helps to promote a good nights
sleep, which in turn reduces stress.

Physical exercise is stress to the body. Even though exercise prompts the stress
response while one is in motion, when the physical activity ceases the body
returns to homeostasis. To remain inactive goes against the bodies natural
instinct to move or be active during times of stress. This puts a strain on the
internal systems.

Resources: Exercises:
My Body My Physique

Discovering your real self means the difference between freedom and the compulsions of
conformity.
--Maxwell Maltz

30
One often hears in California that Nobody is ever satisfied with their hair. The same could be
said about our bodies. We receive hundreds of messages a day from the media telling us that our
physiques just arent good enough. We spend hours and hours and gobs of money altering,
complementing, adding, shifting, subtracting, and glamorizing various aspects of our bodies just
to please other people in the hopes that we too can be pleased. Hair color, eye color, body weight
(too much, too little), aerobic this, anaerobic that, add inches here, take off pounds thereit is
fair to say that few people are completely satisfied with their bodies. But it doesnt have to be this
way.

There is a strong connection between self-esteem and body image. The two go hand in hand. If
your level of self-esteem is low, so too will be your body image. In his book Psycho-Cybernetics,
Dr. Maxwell Maltz noted that many of his clients didnt seem all that much happier after receiving
nose jobs and facelifts, which led him to the realization that the real change has to take place
inside first.

So how do you feel about your body, your physique?

1. Describe your body. First list all the things you like about your body and explain why. Next, if
so inclined, make a list of things you wish to improve. I believe that being in the competitive
body building world can take a toll on ones perception of their body, it can sometimes be a
struggle for me to accept the flaws and imperfections that begin to appear in your 50s. I love
that my body remains strong even though I am not at 9% body fat anymore. I love my
muscles! I would love to improve my abdominals, and I know that most of that is diet. It is
impossible to maintain a body builder diet forever.

2. Do you compare yourself with others? If you do, youre not alone. Actually, this is pretty
common for both men and women, especially in college when your identity is still being
formulated: Grooming yourself for that very important first impression can take priority over a
term paper every time. So what is it you find yourself comparing with other people? Why? I
find that I compare myself to women in the gym, and then I realize that I am old enough to
be their mother. Thats when I start to feel pretty good about myself.

3. The American public is obsessed with weight and weight gain. There is some good reason for
this because of the relationship between obesity and diseases such as cancer, diabetes, and
heart disease, but the concern has become an obsession for most people. Is your weight a
concern for you? If so, how? I dont really take the number on the scale too seriously. I know
a lot of skinny fat people, those who dont weigh very much but also are weak and dont have
any muscle mass. I will take muscle over skinny any day.

4. Taking to heart Maxwell Maltzs notion of making the first change within, can you think of any
perceptions, attitudes, and beliefs you can begin to alter so that changes you do make to your
physique are long-lasting ones with which you feel content? I feel pretty confident that
barring any injury or illness, my commitment to a lifestyle inclusive of exercise is how I will
live my life as long as possible.

I included this exercise in my project because these are really great questions. So
many people have body issues, and this is a stress in their lives. I think that by
asking these questions you can really get to the bottom of why they perceive
themselves in such a way. I will use this as a tool when working with my clients, it
will give me some great insight into their fears regarding change.

31
Tools: Journal Writing
Physical Exercise

In simplest terms, we are physical animals with a human spirit. As human beings we were never
meant to sit behind a desk for eight to ten hours a day. Human anatomy and physiology were
designed to find a balance between motion and stillness, stress and homeostasis, exercise and
relaxation. Some would say that the mounting incidence of disease and illness is a result of being
out of physiological balance.

In this day and age, in which stress is at an all-time high, our bodies kick out several stress
hormones, which, if not used for their intended purpose (to mobilize the bodys systems for fight
or flight), circulate throughout the body and tend to wreak havoc on various organs and
constituents of the immune system. Physical exercise is considered the best way to keep the
physiological systems of the body in balance, from stress hormones and adipose tissue to the
integrity of bone cells and macrophages of the immune system.

Exercise doesnt have to be all that hard or time consuming. Perhaps the more important thing
than what you do, is just making the time to do it. Mark Twain once said, Oh, I get the urge to
exercise every now and then, but I just lie down till it goes away. This may be humorous, but the
truth of the matter is that physical exercise is what we need to promote the balance and integrity
of our physiological systems. Although there is no doubt we seem to have a certain magnetic
attraction to the couch and TV, this pattern of behavior has proved to be hazardous to our health.

1. Describe your exercise habits, including the formula for success (intensity, frequency, and
duration of exercise). Exercise has been a part of my life since I was a teenager, (I am now
53). I work out 4-6 days per week for 1 1.5 hours. I incorporate both cardio and strength
training on most days. I like to do HIT cardio as I find it to be extremely efficient; you get a
lot of bang for your buck!

2. What are your favorite activities? If for some reason you were injured and couldnt do your
favorite activity, what would be your second option for exercise? For many years I was a
distance runner, running about 60 miles per week. This was my favorite activity. I have 5
children and have gone through 3 running strollers! In 2010 I began experiencing back pain
and ended up having my left hip replaced. This minimized my ability to continue my distance
running, so I took up competitive bodybuilding and competed in the INBA.

3. What do you do to motivate yourself when you are less than inspired to get up and out the
door? What are some additional incentives to maintain a regular exercise regimen? I reaffirm
to myself the same affirmation that I share with my personal training clients, I am doing this
to be healthy.

4. Most people say that they cannot find the time to exercise. Considering classes, studying,
work, social obligations, and the like, it is hard to fit in everything. So the question of priorities
comes to mind. What are your priorities in terms of your health? Do you see your perspective
changing in the course of your life? Right now, what can you do to find (make) the time to get
physical exercise every day? Exercise has always been a priority of mine, because if Momma
aint happy, nobodys happy! I started exercising very early in the morning when my children
were small and still sleeping; it seemed to be the only time I could find for me. This habit has
remained a part of my life even now that almost everyone is grown up and out of the house. I
dont anticipate this ever changing.

32
5. Sketch out a quick weekly program of exercise, including days to work out, time of day, and
activity.

9
Unit

Monday: 20 minutes of HIT cardio followed by 20 minutes elliptical then 40 minutes weight
training, Monday is Leg day.
Tuesday: 20 minutes of HIT cardio, 40 minutes of weight training, Tuesday is Chest day.
Wednesday: 45 minutes Biking, 40 minutes of weight training, Wednesday is Back day.
Thursday: 20 minutes of HIT cardio, 45-minute weight training, Thursday is Shoulder,
Abductor and Adductor day.
Friday: Active rest, meditation and gentle stretch
Saturday: 60 minutes cardio, 20 bike, 20 elliptical, 20 treadmill Sunday: 20 minutes HIT
cardio, 45 minutes weight training, biceps, triceps, calves, glutes

All of my weekday workouts are done between 5 and 5:30am. Weekend workouts are
done at about 8am.

Exercise has always been a passion of mine, so much so that I became a personal
trainer 15 years ago. My journey has not always been easy and I know many who
struggle with making exercise a priority. These exercises will assist me in guiding
others in making lifelong changes that will help them deal more effectively with
stress.

Unit 9: Applying Stress: Critical

Management to your Professional
Life
Information to Remember:
Creating your own stress management program is highly individualized.
Strategies and coping methods vary from person to person. One must cultivate
and utilize ones own inner resources. No one method works for everyone.
Stress management is not a one size fits all.

33
 Designing and implementing a stress management program can seem like a
daunting task. Break it up into smaller manageable pieces, tackling it one
thing, one day at a time.

Utilizing and implementing the skills that were learned in class. Calling on
humor, reframing, mental imagery, meditation, and time management skills to
assist in the development and adherence to a stress management program.

Resources: Exercises:
Techniques for Developing a Stress Management Program:
Identifying your stressors.

Putting intervention strategies in place

Integration of mind, body, emotions, and spirit

Implementing coping skills

Tools: Journal Writing:

List of my stressors:

Finance

Family

Dog

Work

Skills that I would like to incorporate into my stress management program.

Mental imagery and visualization

Meditation

Skills that I currently utilize

8 hours of sleep per night

Colorful diet

34
 10
Unit

Exercise

Time Management

Unit 10: Applying Stress: Critical

Management to your Personal Life
Information to Remember:
Muscular tension is believed to be the most common physical manifestation of
stress in the body. Utilizing progressive muscular relaxation techniques can
help to reduce muscle tension.

Progressive muscular relaxation technique is an effective in controlling muscle

tension associated with anger and other stressful events. Factors to consider
when implementing PMR: Position, breathing, concentration and ambiance.

Ideas for relaxation for the five senses:

The Sense of Sight The Sense of Taste The Sense of Sound The
Sense of Touch

Ocean Moms apple pie Childrens laughter Cashmere

35
 Sky Water when your thirsty Waves hitting the shore Petting
Dog

Stars and moon Fresh mango Wind Chimes Holding

Hands

Faces of children Dark Chocolate

Flowers

The Sense of Smell

Candle burning

Warm fire

Gentle breeze

Rose oil

Resources: Exercises:
Relaxation Survival Kit

Items that I wish to include in my relaxation kit.

Photos of family

Pictures of the beach

Relaxation CD with nature sounds

Fresh Fruits

Water

Cashmere sweater

Spend time petting dog

Essential oil

36
Additional Information
References

Davis, Brenna How Does Stress Affect Physical Wellness? retrieved from
http://healthyliving.azcentral.com/stress-affect-physical-wellness-4426.html
Secondary: this site gave good insight on how stress manifests itself in physical
symptoms of illness.

Physical Activity Reduces Stress. Anxiety and Depression Association of

America retrieved from http://www.adaa.org/understanding-anxiety/related-
illnesses/other-related-conditions/stress/physical-activity-reduces-stress
Secondary: this site spoke to ability of physical exercise and its relationship to
stress reduction.

Robert M. Sapolsky (2004) Why Zebras Dont Get Ulcers 3rd Edition
Primary: this text was extremely valuable during this class. It contains research
and data as it relates to the topics.

Seaward, B. (2008). MANAGING STRESS 6E VITALBOOKS [VitalSouce

bookshelf version]. Retrieved from
http://online.vitalsource.com/books/9781449665159/
Primary: Invaluable information on stress and how it affects every aspect of our
lives.

Spiritual Health. Silva Mind Control retrieved from

http://www.holistichelp.net/spiritual-health.html
Secondary: Valuable information on the benefit of a spiritual life as being an
effective measure against stress.

37