KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention
1
Program Resource
Guide
 KA P L A N U N I V E R S I T Y

Stress Management and Prevention

Program Resource Guide

By

Lisa, Telly

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

June 16, 2017

Table of Contents
U N I T 1 T H E N AT U R E O F S T R E S S

Information to Remember...................................................................................................5-6

Self-Assessment Exercises..................................................................................................6-8

Journal Writing..................................................................................................................9-11

UNIT 2 THE PHYSIOLOGY OF STRESS

Information to Remember...............................................................................................12-13

Self-Assessment Exercises..............................................................................................13-14

Journal Writing................................................................................................................15-20

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember...............................................................................................21-22

Self-Assessment Exercises..............................................................................................22-24

Journal Writing................................................................................................................25-28

UNIT 4 PERSONALITY TRAITS AND THE HUMAN

SPIRITUALITY

Information to Remember...............................................................................................29-30

Self-Assessment Exercises..............................................................................................30-32

Journal Writing................................................................................................................33-41
UNIT 5 DEALING WITH STRESS: COPING

S T R AT E G I E S

Information to Remember...............................................................................................42-43

Journal Writing................................................................................................................45-49

U N I T 6 R E L A X AT I O N T E C H I Q U E S 1 : B R E AT H I N G ,

M E D I TAT I O N , A N D M E N TA L I M A G E R Y

Information to Remember...............................................................................................50-51

Self-Assessment Exercises..............................................................................................51-53

Journal Writing................................................................................................................54-59

UNIT 7 NUTRITION AND STRESS

Information to Remember...............................................................................................60-61

Self-Assessment Exercises..............................................................................................61-64
UNIT 8 PHYSICAL EXERCISE AND ACTIVITY

Information to Remember...............................................................................................65-66

Self-Assessment Exercises..............................................................................................66-68

Journal Writing................................................................................................................69-72

U N I T 9 A P P LY 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

MANAGEMENT AND PREVENTION TO YOUR

PROFESSIONAL LIFE

Information to Remember...............................................................................................73-76

A D D I T I O N A L I N F O R M AT I O N 7 7 - 7 8

REFERENCES 78-89
 Unit

Unit 1: The Nature of Stress

Information to Remember:

Stress: Stress is the experience of a threat that is recognized as a threat whether real or imagined in the

mind to a person’s mental, physical, or spiritual well-being, that is a result of a series of adaptations

and psychological responses (Seaward, 2015). Eastern philosophies say that stress is when inner

peace is gone, and Western cultures says that stress is loss of control in an individual (Seaward, 2015).

Stress is the bodies nonspecific response to any type of demand that it has to conform to, whether it be

good or bad (Seaward, 2015).

Types of stress: There are three types of stress, stress that is considered good is called eustress, it

surfaces in all types of situations or circumstances that a person finds inspiring or motivating to them

(Seaward, 2015). The second, neustress, is considered sensory stimuli that would really have no after

effect, and is not viewed as good or bad (Seaward, 2015). The third stress is called distress, and is a

bad type of stress, it has two kinds of distress, the first is acute that surfaces is intense and goes away

quickly, and the second is chronic stress which is not as intense but lasts for a longer period of time

(Seaward, 2015).
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Wellness paradigm: The wellness paradigm is considered the combining, balance, as well as the

harmony of mental, emotional, physical, and spiritual wellness by taking care of one’s health

(Seaward, 2015). There are four areas of well-being in an individual, the physical, the intellectual, the

emotional, and the spiritual (Seaward, 2015). All of the four areas of the complete well-being of an

individual are so extremely linked and intermixed that they are basically undividable (Seaward,

2015).

Self-Assessment Exercise:

The holistic wellness paradigm has four areas in the model. These four areas consist of the

physical, emotional, mental (intellectual), and spiritual well-being of a person. All of the areas of the

holistic wellness paradigm are important and must be kept in balance, if one or more are out of

balance a person can suffer in many ways health-wise, physically, mentally, emotionally and

spiritually (Seaward, 2015).

What is one environment in which you live or work that fosters a balance of your wellness

paradigm? Why? After reading this question and thinking about it I searched my mind for just one

example in my life that would be good to use to answer this question. I thought and thought about it

and then a feeling of sadness came over me when I realized that I really do not feel that at this time in

my life that I have one environment whether it be where I work or live that fosters a complete balance

of the wellness paradigm. By practicing more mindfulness which is about one being completely in the

present moment not looking at a moment with filters or judgements I can find more of a balance
(Stahl & Goldstein, 2010). I seem to really have a hard time being mindful and I need to practice it so

that it can help me with stress and balance with my wellness paradigm.
 9

References

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

MA: Jones & Bartlett Learning.

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/30!/4/296/2@0:10.3

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

Harbinger Publications, Inc.

Journal Writing:

Unit One Journal Writing Assignment

Lisa Telly

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

 1 1

Unit One Journal Writing

Situation Start Midway End

When my daughter is depressed because of her illness. 9 7-8 6
When my daughter does not want to go outside for days 10

because of her depression and illness.

When my mom and dad and brother are fighting with my 9 8 5

sister.
When I worry about paying the bills. 8 7 4
When my husband and I argue. 9 7-8 6
When I have to go to a family function like a birthday party. 7 6 4
When holidays are coming up and I have to see family. 8 7 6
When I have a doctor appointment for my daughter or 9 6 5

myself.
When I have to go to the bank, store, or any other 6 5 3-4

establishment where lots of people will be.

When friends or family call and invite themselves to come 8 6 5

visit for a period of time.

Reference

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

Harbinger Publications, Inc.

 Unit

Unit 2: The Physiology of Stress

Information to Remember:

Neuroplasticity: Neuroplasticity is the way the brain rearranges itself by way of new neural

connections throughout an entire lifetime. The human brain creates current connections to various

brain cells, then enlists various kinds of brain tissues to perform different functions and creates new

cell growth (Seaward, 2015). Neuroplasticity allows neurons in the brain to pick up the slack due to

injury or disease, and then compensates by responding to the situations and changes that are

occurring.

The Limbic System: The limbic system is the second or mid-level area of the brain, and acts as the

emotional control center (Seaward, 2015). Various tissue centers in the limbic system are directly

responsible for the biochemical chain of occurrences that make up the stress response (Seaward,

2015). The limbic system consists of the hypothalamus, thalamus, amygdala, as well as the pituitary

gland, all to keep homeostasis in the body (Seaward, 2015).

Nervous system-related disorders: Many levels of disease and illness come to light as stress-related
 1 3

symptoms. When they are not noticed or left untreated they can cause serious health issues

(Seaward, 2015). Some common nervous related disorders are bronchial asthma, tension headaches,

migraine headaches, temporomandibular joint dysfunction, irritable bowel syndrome, and coronary

heart disease (Seaward, 2015).

Self-Assessment Exercise:

Neuroscience is a branch of life sciences that pertains to physiology, biochemistry, anatomy, or

the molecular biology of the nerves and nervous tissue and specifically the relationship they have with

learning and behavior (Neuroscience, 2017). Neuroplasticity is the way the brain can rearrange itself

by way of new neural connections throughout the lifetime. The brain generates current connections to

different brain cells, recruits different kinds of brain tissue for a variety of functions, and creates new

cell growth (Seaward, 2015). Neuroplasticity lets neurons that are in the brain to pick up the slack for

an injury or a disease and then compensate their activity by responding to changes and situations that

occur.

Five diseases that occur when the nervous system is affected by stress are irritable bowel

syndrome, coronary heart disease, bronchial asthma, migraine headaches, and temporomandibular

joint dysfunction.

One disease that occurs when the immune system is affected is cancer. When a person has

cancer their body roughly creates an abnormal cell every six hours. Natural killer cells of the immune

system seek out and kill these mutant cells. The stress hormones are likely to suppress the immune
system, and this lets the mutant cells go on to become cancerous tumors (“Immune System-Related

Disorders,” 2007).

References

Immune System-Related Disorders. (2007). Retrieved April 30, 2017, from HW410, Unit 2,

Lesson 3: Stress and Disease.

Neuroscience. (2017). Merriam-Webster Online. In Merriam-Webster. Retrieved April 28, 2017,

from https://www.merriam-webster.com/dictionary/neuroscience

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

Burlington, MA: Jones & Bartlett Learning. Retrieved April 28, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/72!/4/242/2@0:100
 1 5

Journal Writing:

Unit Two Journal Writing Assignment

Lisa, Telly

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

 Unit Two Journal Writing Assignment

How is stress or anxiety about people affecting your life?

Stress and anxiety about people is affecting my life tremendously and it has for a long, long

time. I guess if I think back to when I can first recall having stress or anxiety when it relates to people,

I think of being about 7 years old and I would get extreme anxiety and stress at the thought of my

father coming home from work. He was always in a bad mood and he would find some reason to

physically abuse my brothers, sister, and myself. I remember the anxiety would build when I knew it

was around the time to for him to come home and I would sometimes tell my mother that I was

feeling sick when I wasn’t so that I could just be able to go to bed before he arrived. This I think is

what led to my feelings of stress and anxiety about people in my life. I have stress and anxiety about

being around family, friends, social events, and even certain places that I frequent such as the post

office, bank, or market. I tend to try to avoid certain places because I get anxiety of having to talk and

socialize with others especially if they know me or are recognizing me and say hello, or start up a

conversation. For instance, like the ladies at the post office, or market that recognize me and want to

be social and speak with me. When I realize that they are starting to recognize me as a regular, I try to

rotate between different banks, markets, and stores so that I do not have to socialize. I also get an

extreme amount of anxiety when it comes to dealing with doctors, for my daughter and myself.

How is stress or anxiety about work affecting your life?

Stress or anxiety about work is moderate and high at times, I pretty much try to keep to myself

and when I do have to deal with people there I tend to feel numb about it to get through a meeting or

inspection. When I work, it keeps me busy and I tend to forget for a little while about
 1 7

some of the stressful issues in my life.

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

My stress and anxiety level about the world is pretty high and has been for quite some time. I

guess the things about the world that affect my stress and anxiety level are technology, President

Trump, wars, children, and adults dying of chemical warfare, worldwide hunger, pollution in the

world, and the decline of health and increase of obesity, and depression in people of the world today.

Technology is never ending and is constantly changing and it is at times hard to keep up with it all. As

for President Trump, he causes me stress and anxiety because in my opinion he is a reckless man who

acts spontaneously and does not think of the consequences. Hearing about wars, chemical warfare,

seeing dying children and adults brings me stress and anxiety because I want so desperately to do

something to help and I cannot, so I feel helpless. As for the environment and pollution, I do my part

to recycle and use earth friendly products, but so many including our President do not feel that this is

an important issue and I feel frustration, anxiety and stress. The decline of health, increase in obesity,

and depression among people causes me much anxiety and stress.

How is stress or anxiety about food and eating habits affecting your life?

Stress and anxiety about food is a huge one for me and it affects my life so much. It started

when I was a little girl and I would be terrified at the thought of my father coming home

from work, or when he was home on the weekends and I would have to endure horrible abuse. I

remember the night it started, I was a little girl and had just gotten through another episode of abuse at

the hands of my father. It was the middle of one night and I thought about sneaking down to the

kitchen, I did not know why, it was just instinctual. When I got to the kitchen, I
opened the pantry, and I grabbed, chocolate bars, graham crackers, peanut butter, crackers and

whatever else that I saw that grabbed my attention and brought it up to my room and ate it all in the

dark under my covers. I would then hide all of the wrappers and packages under my bed and when it

was safe the next day I would throw out any evidence of the food. I have realized through the years

with therapy that I do this as a way to comfort myself when I am feeling stressed, anxious, or down.

Years ago, I was told that what I was suffering with was called BED binge eating disorder, which is an

eating disorder that people do when they feel out of control in their lives. I am sad to say that I am

still working on stopping this bad coping skill that I have done since I was a little girl.

How is stress or anxiety about sleep and sleeplessness affecting your life?

I have moderate stress and anxiety when it comes to sleep and sleeplessness affecting my life.

What I have anxiety and stress about mainly when it comes to this is the fact that I feel sleepy and

tired all of the time and I find that I have to go to be early, between 8 and 9 p.m. when I wish that I

had the energy to stay up to 10, 11, 12, or as late as I wanted.

How is stress or anxiety about exercise or lack of physical activity affecting your life?

Stress and anxiety about exercise is low in my life at this time. I am not trying to put pressure

on myself about exercise because, although I know it is important I have so many other

things that I feel are more of a priority that exercise is low on the totem pole for me. I exercise when I

have to for instance the military physical readiness test that is every 6 months, and I also am pretty

active moving around most days. I know that I should have some formal form of

exercise because it wonderful to do it on a consistent basis not only for health, but for mental health as

well with stress and anxiety.

 1 9

Summary:

After answering all of these questions, it is clear to me that I need some serious help when it

comes to stress and anxiety in all areas of my life. I really try hard to live my life in a holistic manner,

such as the example given in the book in chapter four that talked about the theoretical model called

the Gerber Model. The Gerber Model is closest to the way that I truly believe in because changes in

energy via changes in our thoughts brought on from stress or anxiety will overtime affect our health

and mental wellness (Seaward, 2015). Even though I truly want to be healthy in a holistic manner, I

feel like a rollercoaster with all of the ups and downs that I have. When I am up I am honoring myself

by taking good care of my health both physically and mentally but when I am down I am doing just

the opposite. It is really self-destructive and I am hoping that I can learn more techniques and

healthier coping methods that will help me to manage all of the negative effects that extreme chronic

stress has done to my body. In the workbook “A Mindfulness-Based Stress Reduction Workbook,” It

says that when stress is experienced the body makes the hormone cortisol as well as the

neurotransmitters epinephrine and norepinephrine which when not in flight or fight mode surges the

body and causes a hyperadrenaline overdrive (Stahl & Goldstein, 2010). I am sure that this is what is

happening to me because I constantly feel extra worked up and anxious all the time. I guess for

now I will just cut myself some slack and realize that many others out there are dealing with stress

and anxiety issues.

 Unit

References

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

MA: Jones & Bartlett Learning. Retrieved

from https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/36!/4/160@0:7.35

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

Harbinger Publications, Inc.

Unit 3: Psychology of Stress

Information to Remember:

A Tibetan perspective of mind and stress: According to the concept of the four noble truths, suffering

(stress) is believed to be a result of a desire that has strong attachments (Seaward, 2015). To

Buddhists, stress are desires that have expectations and conditions that have been placed on them that
 2 1

have a goal at the end. When the desires have attachments, they will cause a person to be stressed

(Seaward, 2015).

Creative anger strategies: Human anger is believed to be made up of conscious thought, physiological

changes, and some kind of behavior that is consequent (Seaward, 2015). The best strategies to help

with anger involve relaxation techniques, cognitive coping strategies, and behavior modification to

help with all three areas (Seaward, 2015). Anger should be faced and reconciled with by using

effective approaches such as knowing your anger style, learning to monitor your anger, learning to

deescalate your anger, learning to out-think your anger, get comfortable with your feelings, and

learning to communicate them properly, plan ahead, develop a support system, develop realistic

expectations of yourself and others, learn problem-solving techniques, staying in shape, turn

complaints into request, and finally forgiveness (Seaward, 2015).

Mindful breathing: Mindful breathing is the basis for meditation practices because one’s breath is always

with them, and can be used as a stronghold to the present moment (Stahl & Goldstein, 2010). With

mindful breathing one needs to just be mindful while breathing in and out (Stahl & Goldstein, 2010). One

does not need to analyze, count, visualize, or manipulate the breath in any way, shape or form, but instead

just be mindful of the breath in the nose, chest, belly and whole body as you breathe (Stahl & Goldstein,

2010).
Self-Assessment Exercise:

In Tibetan culture the concept of the four noble truths, suffering (stress) is thought to be a

result of a desire with strong attachments (Seward, 2015). The Dalai Lama said that he thinks that

there are two types of desire. There are positive desires, such as the desire for happiness, peace, love.

Then there are negative desires that come from expectations of desires that turn unreasonable. The

expectations, fears and conditions that are linked with these desires go from a positive place to a

negative one. Stress to Buddhists are when desires have expectations and conditions put on them that

have an end goal. When the desires have attachments, they will lead to a person having stress

(Seaward, 2015).

The views of the theorists come to a realization that the mind will make up its own way or

strategies to help when it comes to dealing with painful, stressful, or dangerous times that have

occurred in our lives (Seaward, 2015). When we deal with these situations that are painful, stressful,

or dangerous to us we then find some way to protect ourselves from them by way of defense

mechanisms. Another thing that is really important when it comes to the view of the theorists is that

becoming self-aware is a major process that is needed to be able to move past defensive actions and

into a state of resolution.

Some ways that people can cope with, manage, and/or resolve fear are that they can attend

several types of therapies to help them with their exact fears or phobias. These therapies all tackle

through confrontation of the fear and the time frame is tailored to the kind and severity of the fear

(Seaward, 2015). Behavioral therapy helps those with fears by teaching coping and relaxation

techniques that are done to lessen the stress and fear (Seaward, 2015). Then there is the method of

systematic desensitization in which a patient achieves destress from something small, in feasible
 2 3

levels/stages. Also, there is the method of exposure desensitization in which a patient achieves

destress from their fear by quick, safe, confrontations with the object that promotes fear in the

individual (Seaward, 2015).

Five effective ways a person can improve their communication style is to be courteous,

maintain polite eye contact, keep personal issues private, attack issues and not people, and honor the

touch it once rule (Seaward, 2015).

References

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/40!/4/378/2@0:100

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/40!/4/392@0:73.2

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/42!/4/208/2@0:100

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/62!/4/70/2@0:45.2

Journal Writing:

Unit Three Journal Writing Assignment

Lisa, Telly

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

 2 5

Unit Three Journal Writing Assignment

While doing this five-minute mindful breathing practice, I noticed many things. First off I

noticed that my breathing was rapid and I could not breathe in all the way, as to take a deep breath. I

also noticed that I was trying to control my breathing but it stayed rapid and I felt like I could not

slow it down. I felt very nervous, like something was going to happen to me. I also felt a tightness

around my chest area, it felt like there was a tightness around my heart and a tightness in my jaw. My

stomach felt like it was swirling and would not stop, and I was trying hard not to pay attention to it

and focus on my breathing. While trying to concentrate on my breathing I found that I was thinking of

all of my worries, and trying to let them go and just focus on the breathing. It became a little easier at

a certain point when instead of fighting the thoughts of my worries and stress I just tried to

acknowledge them. I kept telling myself to stop stressing and just relax and feel my breath. I wish I

was just living life like the breathing practice said. I feel like I am in a stressed hamster wheel, that

continues each week. Okay, trying to focus on my breath again, and acknowledge my feelings. I find

that it is hard to breathe naturally and not manipulate my breath. At the end, it is hard for me to

congratulate myself, for what, what did I do? I think about that and realize that it is nice to think of

the thought of congratulating myself, I deserve congratulations from time to time. I did something

nice for myself by doing this mindful breathing practice. This is an act of love, why is it so hard to

love myself, to show myself love? I really want love and peace in my life. I notice tears start to form

and fall and this release brings awareness that I am in need of something.
Summary

This mindful breathing practice made me aware that I am in need of slowing down and

taking care of, and loving myself. I felt sad that It was so hard to congratulate myself for doing this as

an act of love. I realized that I need to find a way to heal my stress, pain, anger, frustrations, and hurts.

I need to try to incorporate practices such as this mindful breathing technique because as with any

practice the innermost healing happens when you realize and accept the way things are (Stahl &

Goldstein, 2010). I notice that I have a very hard time with accepting the way things are and I focus

on the past a lot. Instead, I need to let go and live in the now and take some time out for me because I

am important too! This journal assignment made me realize that I am in need of something, I could

just feel it. I believe what I am in need of is love, caring, honesty, pride, and a meaning to my life.
 2 7

Unit

References

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

Harbinger Publications, Inc.

Unit 4: Personality Traits and the Human Spirituality

Information to Remember:

The Hardy personality: The Hardy personality has to do with the characteristics of a personality that

when combined, tend to act as a cushion against stress: control, commitment and challenge (Seaward,

2015). Commitment is the dedication to yourself, your work, and your family, which gives the person

a feeling of belonging (Seaward, 2015). Control is when the individual has a feeling of control, and

feels like they are causing the events in their lives, and challenge is when the individual can see

change and problems as times for growth instead of threat (Seaward, 2015).
 Self-esteem: The level of a person’s self-esteem is a crucial factor in the way people deal with stress, no

matter what personality type they have (Seaward, 2015). Stress prone personalities such as Type A,

codependent, and helpless-hopeless, suffer from low self-esteem and when a person has high self-esteem

they can create stress-resistant personalities (Seaward, 2015). Self-esteem is self-value, self-respect, and

even self-love that helps buffer against threats (Seaward, 2015).

Prochaska’s stages of change: James Prochaska’s work lead to the stages of change, which is one of

the first models of behavior modification (Seaward, 2015). There are six steps in the stages of change,

Precontemplation, contemplative, determination, action, maintenance, and relapse (Seaward, 2015).

The stages of change are unique because Prochaska views the relapse stage as a common part of the

cycle and does not view it as a failure (Seaward, 2015).

Self-Assessment Exercise:

Nervous system-related disorders: Many levels of disease and illness come to light as stress

related symptoms. When they are not noticed or left untreated they can cause serious health issues

(Seaward, 2015). Self-esteem helps immensely by acting as a strong buffer when it comes to possible

threats. Self-esteem are self-values, self-acceptance, and self-love that a person gives themselves.
 2 9

Self-esteem is very important when it comes to promoting and resolving stress issues in one’s life

(Seaward, 2015). Self-esteem is very important when it comes to how a person reacts to stress.

When a person has stress in their lives, relationships, values, and a meaningful purpose in life

can be greatly affected. When there is a relationship and stress is involved, it can destroy the

relationship in many ways. When a person is under stress they are focusing on what is stressing them

instead of the relationship, they might lash out at the person who they are in a relationship with. This

causes arguments, fights, poor communication, and a feeling that the person under stress just wants to

be alone and leaves the relationship behind. When a person is under stress they will lower their

values, or forget about their values completely.

Values give meaning to people’s lives, it does this by giving a meaning of importance to

concepts that are intangible, like health, time, being honest, or creative (Seaward, 2015). When it

comes to values, we learn them early in life by imitating people who have authority over us such as

our parents, older sisters or brothers, teachers, an aunt, an uncle or maybe a friend. We obtain our

values from them because we learn so much from them and want their approval and love (Seaward,

2015). Values can be moral and ethical, but there may be as many as two dozen for each person that

are made up in two levels. With the first level being the instrumental values, these are our core values,

and the second level which are our terminal values that are a support for the core values. Values can

change or become not important as a value as life goes on and as beliefs about that value change.

In James Prochaska’s “Stages of Change,” There are six stages in total and they are

precontemplation, contemplation, determination, action, maintenance, and relapse (Seaward, 2015). In

the stages of change relapse is common and can occur at any time and it does not mean failure.
 References

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 12, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/44!/4/226@0:72.1

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

MA: Jones & Bartlett Learning. Retrieved May 12, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/46!/4/488/4@0:92.6

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
 3 1

Burlington, MA: Jones & Bartlett Learning. Retrieved May 13, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/52!/4/16/2@0:0

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

MA: Jones & Bartlett Learning. Retrieved May 13, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/52!/4/72/2/2@0:0

Journal Writing:

Unit Four Journal Writing Assignment

Lisa Telly

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

 Unit Four Journal Writing Assignment

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

uneasiness, worry, fright, feeling overwhelmed.

When I think about fear and read the selection of words in this journal assignment the words

that stand out to me are apprehension, anxiety, nervousness, panic, tenseness, worry, and feeling

overwhelmed. The places in my body that I feel apprehension is under my sternum, in my lower jaw,

and in clenched fists. The way that apprehension manifests in me is I start off with something that is

presented to me, it could be an invitation to a birthday party or an upcoming doctor’s appointment and

then I start feeling the apprehension about the event build up. Some images in my head that came to

mind with apprehension are that I see myself alone thinking about some event or problem that I need

to face or tackle and I start to get an apprehensive feeling that builds and builds. When I feel anxiety, I

feel it as a knot in my upper stomach, also a swirling effect in my stomach, followed by a nauseous

feeling and shakiness. The way that anxiety manifests itself in me is irritability, nausea, lashing out at

people, short outbursts, wanting to be alone, and an out of control feeling. The thoughts and images

that come to mind with anxiety are seeing myself in a room spinning around in a circle, breathing fast,

feeling like I want to burst out the door, and thoughts full of bad things that are going on in my life, as

well as thoughts of hopelessness. When I feel nervousness, I feel a tightness in my throat, a squeezing

of my heart, a rapid heartbeat, rapid breathing, and it feels like there is a tornado in my stomach. I also

feel nauseous, and have a more than usual build-up of saliva in my mouth. When I’m nervous I talk
 3 3

fast, am edgy, fidgety, jumpy, want to eat a lot more than usual, want to escape from people that are

around me to a safe place where I can be alone. When I panic, I feel my mind is racing, there is a

tightness in my chest area, a clenching of my body, and a tightness in my lower jaw. Panic manifests

in my body by rapid breathing, racing heartbeat, excessive saliva build-up, and by zoning out. The

thoughts and images that come to mind when I panic are thoughts of the worst-case scenarios of

things that have happened in my life. I had an image of a time when I panicked when my daughter

was little and I thought I lost her while out in town. When I feel tenseness, I feel a tightening in my

lower jaw, clenching of entire body, holding of breath sensation, tightness in heart, and sweaty hands.

Tenseness manifests by tightness in my entire body, my breathing feels like it is being held, hands are

clenching and sweaty, and jaw is tight with teeth clenched. The thoughts and images that come to

mind with tenseness are a tense feeling over my entire body, I want to be alone, I need to be alone, I

don’t want anyone near me. When I feel worry I feel worry in my mind, tight clenching of heart, knot

in lower stomach, build-up of excessive saliva, nausea, sweaty palms, fast heartbeat, and breathing is

deep and shallow. Worry manifests by making my mind race with all the things I am worried about.

Saliva builds up and I swallow often, my jaw is extremely tense, my breathing is very deep and

shallow, stomach is knotted and is churning and my palms are clenched and sweaty. The thoughts and

images that come to thought about worry are that I worry about my daughter’s health, my husband’s

health, and my health. Why do I have to worry so much, why is my family feuding, will my daughter

ever get well or will she continue to get worse. Will I ever break free from my addiction, I am so

scared. When I feel overwhelmed my breathing is rapid, my heart is beating fast, saliva is excessive,

jaw is slightly open, and lower jaw is tight. My mind is racing with fast thoughts running through my
it. Feeling overwhelmed manifests by a feeling of nervousness throughout my body, a giving up

feeling, desperation, rapid breathing, and rapid heart rate. Also, there is nauseous feeling, saliva build-

up, and sweaty body. The thoughts and images of being overwhelmed are that I see myself out of

control, spinning around, being scared, my life overwhelms me. The responsibility of being in charge

of the care of others overwhelms me. I feel scared, I need help, I don’t know what to do or how to get

help. I feel like I am falling in a deep black hole and I cannot get out.
 3 5

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

When I think about confusion and read the selection of words in this journal assignment the

words that stand out to me are uncertain, chaotic, and foggy. When I’m uncertain I feel spacey in my

way of thinking, I have a nervous energy, and uneasiness. Uncertainty manifests in my body by a

clenching around my heart and confused, scrambled thoughts. The thoughts and images that come to

mind with uncertainty are that I have thoughts going back and forth in my mind. Why is it so hard to

say no or to understand what I need and want or what is good for me. When I’m chaotic I feel out of

control, scared, crazy at times, can’t control thoughts or keep them straight. I feel my heart rate is up

and my breathing is rapid, I have a clenched knot in my upper stomach, with a swirling tornado in my

lower stomach, and saliva is more excessive than usual. Chaos manifests slowly and then builds up

and explodes, spinning mind, swirling stomach, clenching stomach, slightly open mouth, excessive

saliva, and nausea. The thoughts and images that come to mind with chaos are why can’t I get it

together, why is my life a mess, why can’t I live the life I want and I feel out of control. When I feel

foggy I feel blank minded, with blank thoughts, zombie like, and numb. Fogginess manifests in me by

being zombie like, can’t move, can’t think, melt into recliner chair, can’t function, can’t do anything.

The thoughts and images that come to mind with fogginess are that my brain is fuzzy, I don’t want to

do anything, I just want to sit here alone, by myself, don’t bother me, leave me alone. I don’t want to

see anyone or communicate in anyway.

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

grouchiness, grumpiness, rage. When I think about anger and read the selection of words in this

journal assignment the words that stand out to me are aggravation, frustration, irritation, and

grouchiness. When I am aggravated I feel it like there is a knot under my sternum, my lower stomach

feels clenched, my heartbeat is hard and steady. My aggravation manifests by me talking fast and

loudly about what I am aggravated about. I also clench my hands, feel stressed out and sometimes

hopeless. The thoughts and images that come to mind when I am feeling aggravated are, why does

nobody listen to me, they don’t care what I think or what bothers me. I am not being heard, nobody

cares to listen to what I want or need to do for me to be okay. When I feel frustration, I feel like letting

out a yell, I have a tightness in my upper stomach almost like it is clenched, I feel my lower jaw is

tight and clenched also. I feel a tenseness throughout my whole body and my mind is going a million

miles a minute. Frustration manifests in me by yelling out about what I am frustrated about, I might

talk to myself in a sarcastic tone, I pace around, and my body might look very tense. When I feel

irritation, I feel a tightness and knot in my upper stomach, my lower stomach is swirling like a slow

tornado, and my mind is swirling with thoughts that irritated me. Irritation manifests in me by an

angry look on my face, irritated eye contact with the person who is irritating me and then looking

away, my hands clench, and I pace around or might want to get away from the situation or person that

is irritating me. The thoughts and images that come to mind when I feel irritation are, I see myself

pacing around, I feel out of control, I am sad and mad, why don’t people respect me and try to back

off when they see that I am irritated. When I feel grouchiness, I feel agitated, I feel like I have
 3 7

excessive energy that I want to let escape. I feel trapped, I feel upset, I feel a tightness in my upper

stomach with a slow swirling tornado in my lower stomach. Grouchiness manifest in me by a grouchy

look on my face, I yell out things that are causing my grouchiness, I try to get away from the people

or situation that are causing my grumpiness. The thoughts and images that come to mind with

grumpiness are that I see myself with a scowl on my face, yelling out occasional outbursts and trying

to get away from the situation or person that is causing my grumpiness.

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

loneliness, misery, unhappiness, rejection.

When I think about sadness and read the selection of words in this journal assignment the

words that stand out to me are alienation, anguish, despair, disappointment, gloom, grief,

hopelessness, insecurity, loneliness, misery, unhappiness, and rejection. When I feel these feelings

about sadness, I feel them as a heavy blanket covering me, it feels hard to move, hard to breath, there

is a fog in my brain, it is hard to concentrate. Sadness manifests itself in me by making me want to

separate myself from others, I don’t, want to talk to anyone, I don’t want to go anywhere or see

anyone. I just lay in my bed or in my recliner like a zombie, I also eat a lot of food to comfort myself.

The thoughts and images that come in my mind with sadness are that I see myself, alone, motionless,

hopeless and scared. Why can’t I help myself out of this sadness, why don’t people see and

understand my sadness. I don’t want to be sad anymore.

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

When I think about shame and read the selection of words in this journal assignment the words
that stand out to me are guilt, embarrassment, humiliation, regret, and remorse. When I feel these

feelings about shame in my life I feel a heavy heart, fear, a longing to redo things in my life, my mind

is swirling with all of the things that make me feel shameful. Shame manifests itself in me by a racing

heart, a heaviness in my heart, tightness in my throat and cold clammy hands and I also avoid people

when I feel shameful. The thoughts and images that come to mind are a loss of children in my life,

and when I treated others not the way I should of. Why can’t I let others know about my shameful

feelings, why do I feel that I have to keep them a secret.

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

liking, longing, warmth, sympathy, sentimentality.

When I think about love and read the selection of words in this journal assignment the words

that stand out to me are affection, arousal, attraction, caring, compassion, desire, infatuation, longing,

warmth, sympathy, and sentimentality. When I feel these feelings about love in my life I feel a light

airy feeling over my whole body, my mind feels clear, with good thoughts. At the same time, I feel

overwhelmed, scared, fearful, with a slight tightening in my lower heart area, and a tightness in my

throat. Love manifests itself in me by laughing, smiling, feeling joy, displaying affection, saying kind

things. The thoughts and images that come to mind with love are holding hands, smiling, and kissing.

I also think that love hurts, I need to be cautious, I need to put up a wall, and I need to protect myself

because it goes away.

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

exhilaration, hope, optimism, pleasure, satisfaction.

 3 9

When I think about joy and read the selection of words in this journal assignment the words

that stand out to me are bliss, contentment, elation, enjoyment, enthusiasm, excitement, exhilaration,

hope, pleasure, and satisfaction. When I feel these feelings about joy in my life I feel excitement

swirling fast in my lower and upper stomach, I feel uplifted, soul feels full, and my heart is beating

faster but in a good way. I also have a build-up of saliva, and my head and mind feel clear and full of

positive happy thoughts. Joy manifests itself in me by a fast heartbeat, clammy hands and body, warm

body, good mood, smiling, laughing, talking fast, giggling, running, and jumping around. The

thoughts and images that come to mind when it comes to joy are the birth of my daughter Juliana, my

wedding day, and volunteering at my daughter’s school when she was little and all the little kids at the

school that would give me a hug and say I love you Miss Lisa.

When writing about the emotions of fear, confusion, anger, sadness, shame, love and joy, I did

not realize how hard it was going to be. I found that I had to really be still and think about where in

my body I feel them, how they manifest, and the thoughts and images that came to mind about them.

It was quite challenging and difficult at times to pinpoint each one. I found that a lot of the feelings

had similar places in my body where they were felt and how they manifested in me. I also realized

that I am not as in touch with my emotions as I thought I was. I was kind of closed off from these

emotions when it comes to myself but not other’s emotions. I should try to practice doing body scans

so that I can bet more in touch with the emotions that I find hard to deal with, daunting, or

overwhelming (Stahl & Goldstein, 2010). I need to become more aware of the barriers that stop me

from feeling my emotions such as invalidated emotions, or the confusion of thoughts with emotions,

thinking of emotions as intangible, or not enough of a vocabulary to express emotions (Stahl &

Goldstein, 2010). I am going to try to make a conscious effort to think about my emotions as well as
other people’s emotions because I am important too. I need to be more in tune with myself, more

Unit

5
mindful of myself.

Reference

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

Harbinger Publications, Inc.

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:

Cognitive restructuring: Cognitive restructuring is a coping technique for people that were diagnosed

with stress-related disorders (Seaward, 2015). Cognitive restructuring helps to change internal self-

dialogue by getting in tune with the conversation that is going on in the mind (Seaward, 2015).

Cognitive restructuring is said to be like an inoculation for stress, it helps to change the way you think

of things as a way to better deal with the stress in our lives (Seaward, 2015).
 4 1

Reframing: Reframing is the thought process where something that is thought of as negative is

changed for a neutral or positive thought without the situation being denied (Seaward, 2015).

Reframing is viewing the same situation from a new point of view and finding some good in it

(Seaward, 2015). Tools that are used in the reframing process to breakdown obstacles are humor,

creativity, and positive affirmations (Seaward, 2015).

Humor therapy as a coping technique: The use of humor is a type of defense mechanism (Seaward,

2015). What makes humor therapy stand apart from other coping techniques is that humor helps to break

down the walls of the ego instead of intensifying them (Seaward, 2015). The defense mechanism of

humor can heighten pleasure and lower pain at the same time (Seaward, 2015).

Self-Assessment Exercise:

(In place of unit 5 self-assessment)

Toxic thoughts: When someone has toxic thoughts, they keep repeating negative thoughts over and over

and that then clouds their view of their lives and of themselves (Seaward, 2015). Negative thoughts can be

very dangerous and when a person is constantly thinking toxic thoughts they can become very depressed
and go in a downward spiral. The term of toxic thoughts was coined in the 1980’s by various psychologists

to help their patients and educate them about toxic thoughts and what they do to an individual. People who

suffer from constant toxic thoughts are often pessimistic in nature (Seaward, 2015).

(Also in place of unit 5 self-assessment)

In unit 5 we read in our digital book about cognitive restructuring and reframing, the importance of

humor therapy, and resource management about how to properly manage time and money. In chapter 4 of

our workbook we learned about how mindfulness works to reduce stress by breaking down mind traps,

negative self-talk, habitual styles of thinking and negative interpretations (Stahl & Goldstein, 2010). Also,

in chapter 7 of our workbook we learned about meditation for anxiety and stress and mindful standing yoga

and its many positions.

References

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

Burlington, MA: Jones & Bartlett Learning. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/50!/4/60/20/2@0:16.0

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

Harbinger Publications, Inc.

 4 3

Journal Writing:

Unit Five Journal Writing Assignment

Lisa Telly

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

Unit Five Journal Writing Assignment
 4 5

In practicing the mindful self-inquiry for stress and anxiety I found it hard to congratulate

myself. It is hard to congratulate myself, why? I say it in my mind almost trying to convince myself

that it is okay to congratulate myself. This is an act of love? Why is it so hard to love myself or show

myself love? Why do I feel undeserving of love in my life, I don’t feel fully deserving of it. It is so

hard to calm my breathing and stop to be present and aware of my body and mind. I find that I am

feeling anxious and nervous and my heartrate and breathing are faster than usual. I am then

bombarded with thoughts that are going through my mind of things I am worried about. My

daughter’s health, my husband’s health, my health, my relationship with my husband, our move from

our home of 11 years coming up this August, my mother, father, brother and sister feuding. After, I try

to just acknowledge my thoughts and not judge them and my anxiety and anxiousness calms a bit. As

I start to focus my awareness on my breath and breathing normally and naturally, I feel even more of

my anxiety lessen. When I enter the world of sensations of my body scan I feel the pain in my left

ankle, pain in my left knee, right foot is sore, my pelvic region has a dull throbbing in my ovary areas,

my belly feels swollen, my middle back feels a burning pain, the back of my neck feels tight, my

lower jaw feels tight, my eyes feel like they are swollen, there is a feeling of heaviness in my heart,

my ears feel a slight burning feeling inside and my brain feels heavy and burdened with thoughts. I

also feel an out of control spacy feeling in my head. When I scan my body, I am shocked by how

much I can feel by just focusing of my body parts in the scan. Things that I would not normally notice

or feel when I am not focusing on them I feel so much when I am focusing on them. When I then scan

my body as a whole, I have sympathy for it and remind myself how amazing my body is and all of the

things that it does for me. Then I shifted to mindful inquiry even though it did not feel safe, I forced

myself to push forward saying it will be okay. I am scared, why am I scared, I am scared of life. My

life is not the one I want to be living, I want to be happy too. I deserve joy. I feel undeserving or
unworthy somehow of true happiness or joy for myself. I am scared of loving, I am scared of hurting

others in anyway. I will hurt myself before I hurt others. I am not deserving of the people in my life,

they are wonderful and I do not deserve them. I tried hard not to analyze or figure out my emotions

and feelings, and instead just let them be. The idea of thinking of myself as a meteorologist and

watching my emotions as weather patterns without judgement kind of like clouds floating by was a bit

freeing. It allowed me to just let my emotions be what they were without getting too overly emotional

about them. Then when going back to being observant of my breath I felt a calming feeling. I began to

feel very tired, and melted into the breathing rhythm. I imagined my body again as a whole organism,

a miracle, working just for me. Relaxation came over me as well as a calm feeling.

Summary

In practicing the mindful self-inquiry for stress and anxiety one can learn to notice and learn

more about feelings that come up that you would like to take a deeper look into (Stahl & Goldstein,

2010). When a person’s able to face their fears, and be curious about them with mindful self-inquiry

for stress and anxiety one can gain a deeper understanding of it and this leads to compassion and

peace (Stahl & Goldstein, 2010). In practicing the mindful self-inquiry for stress and anxiety I

discovered that I carry around a lot of stress and anxiety that I do not really deal with in my life. I just

kind of go week to week, managing the causes without really dealing with the core issues. I just kind

of stuff it down and pretend it is not there, it is kind of like I numb myself to my true feelings. I think

that I need to keep practicing the mindful self-inquiry for stress and anxiety so that I can be aware of

what is bothering me or causing me stress and anxiety. When I do this, I will be able to give myself a

compassion and awareness and notice what is stressing me or causing me anxiety without judgement
 4 7

and just feel my feelings. I then will be able to feel the feelings without over analyzing, suppressing

them, or encouraging them (Stahl & Goldstein, 2010). I will also be able to be more in tune with my

body, being able to scan my body and feel what is going on mentally, emotionally, and physically.

Reference

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

Unit

Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery

Information to Remember:

Diaphragmatic breathing: Diaphragmatic breathing is the simplest kind of method of relaxation to

practice (Seaward, 2015). Diaphragmatic breathing is deep controlled breathing, it resembles a deep

sigh, or large breath that is taken when an individual is about to regroup their thoughts, gain

composure, or direct their energies for a difficult task (Seaward, 2015). Diaphragmatic breathing

involves movement of the lower abdomen, unlike normal breathing which places its emphasis on

expansion of the chest (Seaward, 2015).

Meditation: Meditation is the practice of heightened concentration that guides one to increased

awareness, it is a solitary practice that reflects on the internal instead of the external stimuli (Seaward,

2015). Meditation helps people be able to give their minds a rest or get away from thoughts, worries,
 4 9

and external stimuli (Seaward, 2017). Meditation helps to give the mind peace and calm from all of

the sensory overload that people suffer from today (Seaward).

Self-compassion: Self-compassion is being able to give yourself compassion in times of perceived

inadequacy, failure, or overall suffering. It is not very easy for an individual to show themselves

compassion or love, people are very hard on themselves (Stahl & Goldstein, 2010). Self-compassion

is an epidemic that is not totally acknowledged or even named (Stahl & Goldstein, 2010).

Self-Assessment Exercise:

Diaphragmatic breathing is thought to be an effective relaxation technique because it is the

simplest method of relaxation that a person can perform. This is so because, for people breathing is a

natural function that we can do without thinking about, dwell on, or ponder on. Diaphragmatic

breathing is similar to sighing, or a large breath before one regroups thoughts, gains composure, or

directs their energies for a challenging undertaking (Seaward, 2015). Normal breathing and

diaphragmatic breathing differ because with normal breathing the emphasis of expansion is the chest

and diaphragmatic breathing involves lower abdomen movement. The three important steps to engage

in diaphragmatic breathing are assuming a comfortable position, concentration, and visualization.

 Meditation helps the mind with stress and sensory overload which overwhelms and creates a

cluttered and stressed mind. Meditation helps the mind calm itself from all of the sensory overload it

attains. Meditation helps the mind and body relax, because it is the practice of heightened

concentration that leads a person to an increase in their awareness. Meditation helps a person reflect

on the inside instead of the outside stimuli. This helps a person to be able to live in the moment to

create and relish in a peaceful state of mind.

Mental imagery and visualization helps to lessen the volume and intensity of sensory overload

(Seaward, 2015). It can also help a person to be able to exchange harmful stimuli with favorable ones

from deep in our imagination (Seaward, 2015). This helps a person to feel relaxed, calm, and it can

even help with healing. The end result of Mental Imagery and visualization is that when a person has

completed mental imagery and visualization there is a feeling of complete calm (Seaward, 2015).

When a person is completely calm they are relaxed and mental imagery and visualization help to

attain this.
 5 1

References

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

MA: Jones & Bartlett Learning. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/70!/4/8@0:0

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

MA: Jones & Bartlett Learning. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/76!/4/14/4@0:0
Journal Writing:

Unit Six Journal Writing Assignment

Lisa Telly

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

 5 3

Unit Six Journal Writing Assignment

Mindful of how you interact with yourself?

I send myself unkind messages daily, they are done subconsciously and consciously. If

someone treated me the way I treat myself I honestly would never want to be friends with them. I also

would not trust them or care to know them. When I send myself unkind messages I get high anxiety

and I feel down. I also feel unhappiness with myself, my life and how it has turned out to this point. In

my mind, it makes me feel sad, and depressed that I send myself these horrible messages that are not

true. I also feel kind of a numb fuzzy feeling with my thoughts and I feel weak and fatigued. When I

tell myself these messages I feel like my mind is somehow trying to convince me that these negative

thoughts about myself are true. Thoughts that are coming up right now in my mind are, “you are not a

good person,” “you do not deserve happiness,” “you need to pay for the wrongs and hurts you have

caused others,” “you are stupid,” “why are you going to school,” “and you are not going to be able to

help anyone, because you can’t even help yourself.” My body feels tense, especially in my upper

abdomen, my breathing is hard and shallow, my heart is beating faster than normal, I feel a tightness

in my chest, and I feel dizzy in my mind with thoughts swirling around. I feel out of control, I feel

sad, I feel scared, I feel alone.

Seeds of suffering? When I think of the statement “watering the seeds of our own suffering,” It hits

me really hard and it resonates so strong with me. After reading this it makes me become more aware

that I really am watering the seeds of my own suffering. Why am I doing this? I am doing this because

I feel it is what I deserve, but why? I am not a bad person, I help others so much, I care too much

about what will happen to others, but not myself. I am not as important, I am not as worthy, I do not

deserve happiness. I suffer with all of these horrible unkind messages I tell myself everyday
because I water the seed of my suffering. I am keeping these unkind, untrue messages about myself

alive by watering them. Why am I doing this, I need to stop this, I need help, I need to believe in

myself, love myself and have compassion for myself.

Day-to-day life feelings of resentment? A person who I find difficult is my father, we have horrible

communication together and we always seem to be at odds with one another. I love my father very

much and so desperately want for us to have a wonderful father, daughter relationship. If I looked at

our conflicted relationship with a completely open heart, and a beginner’s mind when my buttons are

being pushed by him I would see things so differently. I know that my father’s words and actions are

all results of his upbringing in a foreign country. In looking at him with an open heart and a

beginner’s mind, I would put myself in his shoes, he comes from Argentina, grew up poor, started

working at age 9, did not go to school, did not get shown love in the way that most people would of.

He never really had a childhood and thinks most things that I think are important like, celebrating

birthdays, Christmas and family outings are unnecessary and dumb. I can now see that my father’s

words and actions are due to his harsh upbringing and his customs and beliefs that he has brought

from Argentina. Also, I can see that my father has a lot of hurts from his childhood and adulthood that

have haunted him, and molded his personality into the person that he is. Through my open heart and

beginner’s mind I feel compassion for him, I want to understand him and not have conflict or

disagreements with him. I want to express to him that I am here and that I recognize his ways and

understand why he is the way he is. I want to tell him that I respect him and all that he has done to get

to this point in his life and that I am so proud of him and proud of being his daughter.
 5 5

Reflection on writing?

Doing this journal assignment was very cathartic and heart, and soul touching for me. This

journal assignment opened my eyes and finally brought me to the realization that I am poisoning

myself with negative unkind messages daily, and suffering at the hands of myself. I am suffering at

my own hands because I am the one who is keeping this dark energy of lies alive in my mind. This in

turn is keeping my mind and body sick with negativity which is keeping me from living the happy life

that I can and want to live. My body and mind are not happy and they can be if I stop watering those

seeds that are causing my deep suffering. This journal assignment has enlightened me and brought an

awareness that was not there before. As one brings the light of awareness to their dark side, they

realize that everyone has an inner dark area or bogeyman, that acts as the fertilizer that helps feed our

growth (Stahl & Goldstein, 2010). I am so thankful for this class and journal assignment. I will start

right now and try to put positive affirmations in place of those negative unkind messages.

1) You are not a good person. Affirmation- You are a wonderful person and God has created you

for a reason.

2) You do not deserve happiness. Affirmation- You are entitled to complete happiness just like

everyone else is.

3) You need to pay for the wrongs you have caused others. Affirmation- You have suffered long

enough for these supposed wrongs you have caused others. There is no need to pay for it any

more. God has forgiven you and now you need to forgive yourself.

4) You are stupid. Affirmation- You are not stupid, you are very bright and you are able to help so

many.

5) Why are you going to school? Affirmation- You are going to school because you want to be

able to help others achieve health and wellness, and also share your experiences.
6) You are not going to be able to help anyone. Affirmation- That is a lie, when you finish school

you are going to be able to help so many through your life experiences when it comes to

addiction, depression and health and wellness.

 5 7

Reference

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

Harbinger Publications, Inc.

Unit 7: Nutrition and Stress

Unit

Additional stress and nutritional factors to consider: Nutrition is very important for reducing and

raising physiological arousal of the bodies stress response (Seaward, 2015). There are various foods

that can imitate or start the stress response thus lowering the capability of the body’s metabolic

pathways which leads to a stronger physiological reaction when it comes to stress such as simple

sugars, white flour, high fat, and caffeine (Seaward, 2015). Simple sugars in excess deplete vitamin

stores such as the vitamin B complex, white sugars and flours need these vitamins in order to

metabolize (Seaward, 2015).

Genetically modified organisms: When the DNA of foods are altered in such that the gene of one

species is spliced into the DNA of another species in order to get so called better quality or shelf life

of the food product it is considered a genetically modified organism (Seaward, 2015). Genetically

modified organisms also call Frankenfood, have been considered by some people as a bioecological

stressor to the body (Seaward, 2015). More than 65 percent of foods in grocery stores are genetically

modified somehow, and they might not be labeled if they are in commercial foods and food products

(Seaward, 2015).
 5 9

Spiritual nutrition: Spiritual nutrition has to do with the colors of certain fruits and vegetables that

help in the proper flow of subtle energy to the specific chakras that have to do with those colors

(Seaward, 2015). The chakras start form the top of the head to the base of the spine (seaward, 2015).

The seven energy centers are associated with a specific color, red for the base of the spine, orange for

the navel, yellow for the spleen, green for the heart, aqua-blue for the throat, indigo blue for the

forehead, and violet for the crown (Seaward, 2015).

Self-Assessment Exercise:

Self-Assessment Assignment

For this self-assessment I chose to do the sitting meditation, it was very emotional for me. I am

shocked in a way, but in a good way, that by practicing meditation I am getting better at becoming

more aware and in tune with myself. Mindfulness meditation, starts with mindfulness of breathing,

and then slowly progresses to the physical sensations of sound, thought, and emotion, and finally

choiceless awareness (Stahl & Goldstein, 2010). This assignment has shown me that by practicing

mindfulness meditation I have improved since my first assignment. I am learning to be more

compassionate with myself and I am feeling more connected to the world and myself. This really

amazes me and makes me want to learn so much more about it and continue practicing it. I really feel

that this has and will help me so much. I am also kind of at a loss for words a bit because I am still

trying to process the shift that I have made with this assignment compared to the previous

assignments.
 References

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

Harbinger Publications, Inc.

 6 1

Journal Writing:

(In place of unit 7 journal)

Psychological effects of food: There are many psychological effects of food when people are marketed and

bombarded with food in today’s culture (Seaward, 2015). Mixing stress in with that factor there can be

many negative psychological effects with food. People can crave foods when they are not hungry due to

loneliness, depression and food can fill a void or become a friend (Seaward, 2015). When people suffer

from eating disorders such as anorexia, bulimia, binge eating disorder or overeating they are feeling lonely,

stressed, depressed, hopeless, nervous, anxious and suffer from low self-esteem. People who suffer from

the psychological effects of food feel like the food has some type of control over them (Seaward, 2015).

(Also in place of unit 7 journal)

For unit seven we read and learned about the importance of proper physical exercise. About

nutrition, and how stress is affected by proper physical exercise and nutrition, and vice versa how it

reacts to poor physical exercise and nutrition (Seaward, 2015). Also, in the workbook we learned

about how we can deepen our practice of mindful meditation by practicing mindfulness of breathing,

mindfulness of sensations, mindfulness of hearing, mindfulness of thoughts and emotions and

choiceless awareness (Stahl & Goldstein, 2010).

 References

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/88!/4/438/2@0:100

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

ed.). Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/88!/4/6/2@0:88.1

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

Harbinger Publications, Inc.

 6 3

Unit 8: Physical Exercise andActivity

Unit

Information to Remember:

T’ai Chi Ch’uan: T’ai Chi Ch’uan ia a relaxation technique that originated in China, it is a series of

movements that helps bring the body harmony via chi which is the universal energy (Seaward, 2015).

T’ai Chi Ch’uan is like a moving meditation that moves us in unison with the energy of the universe,

so that we may be at peace and one with the universe (Seaward, 2015). T’ai Chi ch’uan helps to attain

harmony and balance with the worlds natural vital life force (Seaward, 2015).

Cortisol: Cortisol is a hormone that is released by the adrenal gland during the stress response, and it

may have a correlation to the build-up of body fat in an individual’s lifetime (Seaward, 2015).

Cortisol is important for various metabolic activities that have to do with fight-or-flight, including

making sure that the release of glucose and free fatty acids happen in the blood for both short and

long-term energy (Seaward, 2015). Cortisol may also be the main hormone that regulates appetite

during times of stress, to make sure that there is enough of a supply of short and long-term energy

(Seaward, 2015).
 Equanimity: Equanimity is a quality of wisdom, that has a steadiness and evenness of the mind that helps

to comprehend change (Seaward, 2015). When it comes to the understanding of interconnectedness in

life equanimity helps you attain more balance and composure to be able to understand and connect in life

(Seaward, 2015). To attain the quality of equanimity one needs to imagine the other person’s face as a

parent, friend, lover, child, or student, this helps us to see them as someone like us (Seaward, 2015).

Self-Assessment Exercises:

A proposal for T’ai Chi Ch’uan was developed for a company for the reduction of stress

among employess. T’ai Chi Ch’uan incorporated in the workplace will help to reduce stress and

maintain health physically and mentally, while improving work productivity and creativity (Seaward,

2015). The reason I am proposing T’ai Chi ch’uan is because it is a unique peaceful physical exercise,

and mind/body practice that can easily be incorporated into the workplace to help with stress. A local

experienced T’ai Chi ch’uan master will need to be located and contracted for the position to help

your employees. Your company has a locker room which is great for employees to change into their

comfortable clothes and shoes for T’ai Chi ch’uan. It is not needed but if wanted, showers could be

installed for those wishing to shower after practicing T’ai Chi ch’uan. There is no additional

equipment needed as the T’ai Chi Master has his own attached microphone that he wears, as well as

the peaceful music and sounds he plays from his portable compact disc player. T’ai Chi ch’uan can be

practiced by employees on either the large grassy lawn just out back on nice days, or inside in the

companies large conference room. Comfortable shoes, and loose clothing should be worn, but this can

be provided by the employees. Later on the company might want to invest in some Tai Chi shoes for

their employees, but this is not needed initially to start the program. The Tai Chi shoes can cost

anywhere from 5-15 dollars per employee (“Tai Chi Basics,” 2016). There are many benefits to T’ai
 6 5

Chi ch’uan. It will help employees with stress, and help them to remain calm and focused. It will also

help attain balance in their lives. T’ai Chi ch’uan will help employees with physical and mental

benefits. It can also help in the enhancement of their immune system, which in turn will lead to a

lower amount of sick days, and healthy employees. This then leads to more productivity and creativity

from employees. T’ai Chi Masters – can range from $40-120 dollars per hour (“What is teaching tai

chi,” 2013). Note: Some health insurance companies may cover the cost of T’ai Chi ch’uan.

Showers for women and men’s locker rooms (optional)- can be $400.00 for the shower and $400.00

for labor to install. 5 showers total- $400.00*5= $2,000 for showers and $400.00*5=$2,000 for labor.

With the total for showers and labor equaling a total of $4,000.

T’ai Chi shoes (optional)- 5*90= $450.00, or 15*90=$1,350.00. These shoes if bought by the

company can be replaced once a year for the employees.

Flyers to show dates and times of classes- $5.00 per year.

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

MA: Jones & Bartlett Learning. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/82!/4/146/2@0:71.1

Tai Chi Basics. (2016). Retrieved from http://taichibasics.com/clothing-weapons/

Journal Writing:

Unit Eight Journal Writing Assignment

Lisa, Telly
 6 7

Kaplan University

HW410 Stress: Critical Issues in Management and Prevention

Unit Eight Journal Writing Assignment

OPENNESS: I am sitting at a table across from my father that I love very much. I am open to you

dad, please be open to me. I want to open my heart and understand fully where you are

coming from? I want us to be open to each other, and accept one another as we are,

because we are who we are and that is good enough. I want to see what you see, I want to

feel what you have felt, I want to understand, I want to be open to you, I am open to you,

please be open to me.

EMPATHY: I feel what you have gone through dad, I feel your hurts, your pains, your let downs in

life. I feel your happiness, your joy, your generosity, your kindness. I also feel your anxiety, your fear,

and your loneliness inside.

COMPASSION: Dad I wish I could help you in so many ways, my heart goes out to you and I think

of you so much every day. It must have been so hard for you to carry the weight of a huge family and

extended family on your shoulders all of these years. I know that you have been let down by people

that you have cared about and trusted, and that has left you feeling empty inside. I am here for you

dad, and I cannot express how much compassion and love that I have for you.

LOVING-KINDNESS: Dad, I truly from the bottom of my heart wish you nothing but the best in life.

I want you to enjoy the rest of your life with no worries, carefree, great health, happiness, and joy. I

want all of these things for you because you deserve them so much.

SYMPATHETIC JOY: When I see you happy or laughing dad it makes me feel joyful inside. I wish
 6 9

you could feel happy every day. Your joy is important to me and you are very special to me.

EQUANIMITY: I am seeing you as a little boy, like in the picture that you have of you smoking a

pipe. In that photograph, you must have been around 4 or 5 years old, and it is one of my

favorites of you. I love that photograph because when I look at it I see a sweet laughing little boy who

looks carefree. I wish you could always feel carefree throughout life as you did when that picture was

taken. I love you dad, and I wish I could protect that little boy in the picture from any harm or hurt

that was coming his way.

Summary

In completing this journal assignment on interpersonal mindfulness, it has made me realize

that I want and need the relationship that I have with my father to grow and flourish to what I always

wanted it to be. Our relationship has always been somewhat strained, and communication is hard for

both of us. I feel that we both hold back on so many things that we want to say to each other. I think

the reason for that is because we are both so much alike. I need to try to use interpersonal mindfulness

when thinking of my father or communicating with him. I need to utilize the six qualities of

interpersonal mindfulness which are, openness, empathy, compassion, loving-kindness, sympathetic

joy and equanimity, that are vital to growing interpersonal mindfulness, so that I can greatly improve

my dad and my relationship (Stahl & Goldstein, 2010). This journal assignment got me a bit

emotional, it made me miss my father so much today. I wish I could just open up more to him, maybe

tomorrow I will give him a call and tell him about this assignment and how much I love and miss him.
 Unit

Reference

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

Harbinger Publications, Inc.

Unit 9:Applying Stress: Critical Issues for Management and Prevention to

your Professional Life

Information to Remember:

Hobby: A hobby is an enjoyable pursuit or interest away from the regular daily work responsibilities,

by which one can start to make order out of chaos (Seaward, 2015). Hobbies are like a form of escape,

and help with avoidance by the hobby acting as a diversion and coping strategy. Hobbies help one by

taking their minds off problems or issues they might have for a period of time while focusing on the

hobby (Seaward, 2015).

 7 1

Forgiveness: Forgiveness is a coping technique for stressors that are related to anger, in which a

change in attitude is taken on towards people whom we had previously held a grudge against

(Seaward, 2015). Forgiveness is a cognitive process, and it is a crucial step in resolving large scale

life stressors (Seaward, 2015). When a person is able to forgive someone they actually are able to be

less susceptible to stressors, also, it can help in all areas of their lives and they will not be a victim

anymore (Seaward, 2015).

Prayer and faith: Prayer is considered one of the oldest and most used methods of coping that is

known to humankind (Seaward, 2015). Prayer is thought: a desire in the heart, and most times a

calling for help, a plea for intervention that is divine in nature (Seaward, 2015). Even though prayer is

not identical to meditation they have many similarities such as they both start a process of centering,

increased concentration, and connected, and they differ because as a coping technique prayer

specifically calls upon divine intervention, while meditation can call upon divine thinking

intervention and various other kinds of thinking as well (Seaward, 2015).

Self-Assessment Exercises:

(In place of unit 9 assessment)

Information seeking: Information seeking is the collecting and processing of facts about something

that is considered stressful to an individual. It is a common coping technique, that looks for
informative information to raise awareness about the stressful situation (Seaward, 2015).This

information can then be useful in helping solve stressful events or situations and one can be

emotionally well again (Seaward, 2015). When a person has little information about what is causing

them stress this creates more stress. The mind then tries to make sense of the missing information and

jumps to the worst-case scenarios (Seaward, 2015). When a person has the proper information, they

can learn about and gain facts about the stressor. This information then becomes a tool to take the

stress down many notches. Information seeking is a very useful skill for those who have been

diagnosed with a terminal illness, are in recovery from alcoholism, drugs, in pregnancy, and more

(Seaward, 2015).

(Also In place of unit 9 journal)

Social support: Social support is a type of coping technique in where the individual gains support

from friends, family or other individuals who help them by acting as a buffer against the effects of

stress (Seaward, 2015). When a person is able to have the social support of friends, family and others,

it helps then dissolve their emotional tension. When we are able to talk about our stresses and let them

out, it releases the stress level to a lower state. Also, when we are able to speak to others who are

compassionate or have been through the same issues or problems as we are going through it gives us a

sense shared emotional burden (Seaward, 2015) Social support gives a feeling of belonging and

bonding to people and is good for health, as well as spiritual well-being (Seaward, 2015).
 7 3

References

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/66!/4/16/2@0:0

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

MA: Jones & Bartlett Learning. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/66!/4/64@0:46.1
Additional Information

A book that I found extremely valuable during this course was “Managing Stress: Principles

and Strategies for Health and Well-Being,”. Stress is when a treat is perceived whether it be real or

imagined in the mental, physical, or the spiritual well-being, which results in various physiological

adaptations and responses (Seaward, 2015). This book was full of a vast amount of information about

stress, what it is, what it does to the body and how to manage it. This book is a secondary source

because it was published in 2015.

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/2!/4/2/2@0:0
 7 5

A website that I found very useful and informative while I was doing my unit 8 discussion and

assessment was Taichibasics.com. This website was about all things Tai Chi and Qi Gong. There were

informative articles, a glossary with important terms, methods, books, clothing, weapons, and

resources that were available. Tai Chi can help one gain strength, lose weight, relieve nervous tension,

gain flexibility, and greatly raise the energy level (“Tai Chi Basics,” 2016). This website is a

secondary source because it was last updated in 2016.

Learn Tai Chi for Health, Life & Fitness. (2016). Retrieved from http://taichibasics.com/learn-tai-chi/

The video “Know thyself with a brain scanner” left me in awe. The speaker Ariel Garten was

absolutely captivating as she explained how a video game could be controlled by the mind. The game

also teaches one about individual stress patterns, relaxation and focus (“know thyself,” 2011). This

video is a secondary source because it was from 2011).

Know thyself with a brain scanner. (2011). Retrieved from

https://www.ted.com/talks/ariel_garten_know_thyself_with_a_brain_scanner

The unit 5 PowerPoint that is available in Doc Sharing was one of the PowerPoints that was

really helpful for me. The PowerPoint discusses effective coping skills, restructuring, reframing and

humor. The best thing that I took away from this PowerPoint is that I am using now is “reframing,”
which is an exercise in freeing the ego of fears, or unmet, unreasonable, emotional expectations

(“STRESS-CRITICAL ISSUES,” 2016). This PowerPoint is a secondary source.

Davis, E., S. (2016). STRESS-CRITICAL ISSUES IN PREVENTION AND MANAGEMENT

[PowerPoint slides]. Retrieved from

http://kucourses.com/re/DotNextLaunch.asp?

courseid=13861301&userid=42403237&sessionid=e23dd98fe5&tabid=aIjldN3d8qsl+mQ0YNluwLT

ULjQtQfldtpZXep8qgJtOIVCCxZXRj0Kem7mb32Qkrj8gmif48V3RZqsfhQegLLIfAcQ0J6wTZYRo

TLJY/dM=&sessionFirstAuthStore=true&macid=spbYa+d7DjF6dptJ2lZb/vSj

References

Davis, E., S. (2016). STRESS-CRITICAL ISSUES IN PREVENTION AND MANAGEMENT

[PowerPoint slides]. Retrieved from

http://kucourses.com/re/DotNextLaunch.asp?

courseid=13861301&userid=42403237&sessionid=e23dd98fe5&tabid=aIjldN3d8qsl+mQ0YNluwLT

ULjQtQfldtpZXep8qgJtOIVCCxZXRj0Kem7mb32Qkrj8gmif48V3RZqsfhQegLLIfAcQ0J6wTZYRo

TLJY/dM=&sessionFirstAuthStore=true&macid=spbYa+d7DjF6dptJ2lZb/vSj

Immune System-Related Disorders. (2007). Retrieved April 30, 2017, from HW410, Unit 2,

Lesson 3: Stress and Disease.

 7 7

Know thyself with a brain scanner. (2011). Retrieved from

https://www.ted.com/talks/ariel_garten_know_thyself_with_a_brain_scanner

Neuroscience. (2017). Merriam-Webster Online. In Merriam-Webster. Retrieved April 28, 2017,

from https://www.merriam-webster.com/dictionary/neuroscience

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/2!/4/2/2@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/30!/4/22/2/2@0:0

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

(8th ed.). Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/30!/4/48/2@0:100

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/30!/4/132/2@0:28.4
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/30!/4/292/4@0:22.6

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

MA: Jones & Bartlett Learning.

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/30!/4/296/2@0:10.3

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/34!/4/40/2@0:81.5

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/34!/4/188/4@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/36!/4/160@0:7.35

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
 7 9

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/36!/4/354/2/2@0:60.0

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/40!/4/378/2@0:100

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/40!/4/380/2@0:9.62

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/40!/4/392@0:73.2

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/42!/4/126@0:76.5

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
 Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/42!/4/142/4@0:100

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/42!/4/208/2@0:100

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/44!/4/172@0:18.9

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/44!/4/226@0:70.9

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 12, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/44!/4/226@0:72.1

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being.
 8 1

Burlington, MA: Jones & Bartlett Learning. Retrieved May 12, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/46!/4/488/4@0:92.6

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/50!/4/14/8@0:66.5

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 13, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/52!/4/16/2@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/52!/4/74/2@0:94.0

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

MA: Jones & Bartlett Learning. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/50!/4/60/20/2@0:16.0

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
 Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/50!/4/124/2@0:100

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

MA: Jones & Bartlett Learning. Retrieved May 13, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/52!/4/72/2/2@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/58!/4/242/6@0:100

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

Burlington, MA: Jones & Bartlett Learning. Retrieved May 4, 2017, from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/62!/4/70/2@0:45.2

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

(8th ed.). Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/66!/4/16/2@0:0

Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
 8 3

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/66!/4/64@0:46.1

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/66!/4/112/2@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/66!/4/168/2@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

https://kaplan.vitalsource.com/#/books/9781284084603/cfi/6/70!/4/8@0:0

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

Boston, MA: Jones and Bartlett Publishers. Retrieved from

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Boston, MA: Jones and Bartlett Publishers. Retrieved from

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MA: Jones & Bartlett Learning. Retrieved from

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ed.). Boston, MA: Jones and Bartlett Publishers. Retrieved from

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Boston, MA: Jones and Bartlett Publishers. Retrieved from

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

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Boston, MA: Jones and Bartlett Publishers. Retrieved from

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Boston, MA: Jones and Bartlett Publishers. Retrieved from

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