HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

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Stress Management and Prevention
Program Resource Guide

By

Michael Hunnicutt

HW410: Stress: Critical Issues in Management and Prevention

05/21/2020
Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember.......................................................................................................4
Assignment.............................................................................................................................4
Journal.................................................................................................................................4-5

UNIT 2 THE PHYSI OL O GY OF STRESS

Information to Remember.......................................................................................................6
Assignment.............................................................................................................................6
Journal.................................................................................................................................6-7

UNIT 3 PSYCHOL OGY OF STRESS

Information to Remember.......................................................................................................8
Assignment.............................................................................................................................8
Journal.................................................................................................................................8-9

UNIT 4 PERSONAL I TY TRAITS AND THE HUM AN SPIRIT UAL IT Y

Information to Remember.....................................................................................................10
Assignment...........................................................................................................................10
Journal.............................................................................................................................10-12

UNIT 5 DEAL ING WITH STRESS: COPING STRATEGIE S

Information to Remember.....................................................................................................13
Journal.............................................................................................................................13-14

UNIT 6 REL AXATIO N TECHI QUE S 1 : BREATH IN G, M EDITATIO N, AND MENTAL

IM AGERY

Information to Remember.....................................................................................................15
Assignment...........................................................................................................................15
Journal.............................................................................................................................15-16

UNIT 7 NUTRITI ON AND STRESS

Information to Remember.....................................................................................................17
Journal.............................................................................................................................17-18

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UNIT 8 PHYSICAL EXERCISE AND ACTIVITY

Information to Remember...............................................................................................19-21
Assignment......................................................................................................................19-21
Journal.............................................................................................................................21-22

UNIT 9 APPL YING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T AND

PREVEN TIO N TO YOUR PROF ESSIO NAL L IF E

Information to Remember.....................................................................................................23

ADDITI ON AL INF ORM AT IO N………………………………………………………………….2 4

REF EREN CES………………………………………………………………………………………….2 5

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Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Understanding the components of the model allows for a relationship to be built
between the subject and the different levels of conscious awareness. I have learned what components
of the model I lean towards, naturally, and components that take more effort to tap not. (Seaward,
2015).
Key Learning Point: By taking the time to check in with my senses in an activity that allows me to do
so, I was able to develop new appreciation for tings I would, normally take for granted. By
broadening my view, I elevate my mood and sense of self, as well. (Seaward, 2015).
Key Learning Point: This unit has allowed me to understand the value in balance. By creating balance
and harmony throughout the senses we combat stress in a non-invasive way. (Seaward, 2015).

Assignment:
The Mandala of Wholeness is a representation of all aspects to my personal and complete well-being. These
elements are broken down into categories of importance. The factors that make up the mandala are
emotional, spiritual, physical and mental well-being. Both acute and chronic stresses that occur place a
significant amount of impact on each element. Depending on the level of importance, the element that is
affected the most will determine how the stress is handled. To remain in a state of balance, stress must be
managed in all areas of the model.

Journal:
The food I experienced was an orange. The round, shiny surface was consumed with dimples or pores
that could easily be seen in light. The leathery outer skin navigated to a puckered or cinched point at the
bottom where it was met with a green broken stem. Bringing the fruit to my nose, the smell was faint but
present. No sound was made when manipulating the fruit around my ear. I started to tear into the skin to
discover its contents. The waxy outer layer gave way to a spongy, white layer that felt like foam. It pulled
away from the inner contents in a stringy, fibrous fashion. As I did this a structured and segmented veiny
ball of orange colored content presented itself. The smell of the newly discovered contents grew stronger.
The leathery feel of the outer portion became softer and seemingly filled with liquid under a much thinner
membrane or skin. The smell grew stronger as I removed the outer layer and began to think of clean
surfaces or cleaning agents that shared the same smell. Instantly, I wanted to separate the already precut

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Unit

segments of the orange ball I held. It was like an invitation to solve a puzzle. After placing a segment into
my mouth, I was surprised to experience a rush of acidic but refreshing flavor while biting down into the
soft membrane of the segment. It made my mouth and eyes water a bit. Each segment seemed to carry
more flavor than the prior one. My other senses heightened as I focused in on the sound of my own
chewing and smell of citrus waving through me. A brief memory of elementary school came to me after
about the third segment. I remember having an orange roll around in my lunch box through most of the
day as I neglected to eat it many times on a school day but never thought to give it away.

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: One of the most eye-opening points is that stress can promote physical changes in
the brain. If components in the brain can, literally, shrink or swell from stress then this should be all
we need to know to desire stress management. (Seaward, 2015).
Key Learning Point: Stress has a very direct effect on our immune system. If the immune system is
compromised, then so is every other function within our minds and body’s. (Seaward, 2015).
Key Learning Point: When we adapt healthier habits, the body is smart enough to heal itself. This is true
when it is assisted and guided in the proper direction, of course.

Assignment:
 Chronic stress can cause physiological changes to parts of the brain. For example, the amygdala can
lose its size when consistently exposed to high levels of stress. Neuroplasticity is the body’s response to
this for restoration and preservation. Our ability to heal ourselves through neuroplasticity can be
improved or leveled up. Through exercise, food choices and meditation, we can create a spike in
neurochemicals which provides a perfect atmosphere for new brain cells and neural connections (Singh,
2018).

Stress can put our nervous systems in a great deal of danger or alarm. Illness and disease are likely when
stress is chronic, and habits run parallel with the issue. Disease and illness can include, but are not limited
to, tension headaches, migraines, bronchial asthma, IBS and coronary heart disease. (Seaward, 2015).

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Journal
 How is stress or anxiety about people affecting your life?
 I have learned to not be so anxious or stressed around most people. For many years, I suffered with
social anxiety. I would mask this anxiety with humor or jokes. Through reading and other self-help
strategies, I have been able to tame this issue. It remains but isn’t as intense as it once was. I often found
the most comfort away from public gatherings or social events where I had to make some sort of
impression or entertain others.
 How is stress or anxiety about work affecting your life?
 I tend to put much pressure on myself to not be the subject of any mistake in our work
environment. I am most content when the ship is sailing smoothly, per say, with no higher ups on my
radar. If I do find myself in a stressful situation, I get hard on myself and tend to resort to the worst-case
scenario in my head. I have been known to continue work after hours to ensure a smooth next day.
 How is stress or anxiety about the world affecting your life?
 We are certainly faced with a stressful world with no resolve in sight, yet. I have made it a point to
limit my exposure to media content and only pay attention to uplifting content on social media. So much
of what happens in this world are beyond my control. It seems pointless to become stressed out about
situations that I cannot control.
 How is stress or anxiety about food and eating habits affecting your life?
 As someone who works on the road, I find it very difficult to stick to a healthy way of eating. I
make it a point to exercise regularly and keep weight off as I proceed through my forties. Most of my
family are overweight from poor lifestyle habits. I have vowed to never let myself become overweight or
out of shape. My issue is that I need to learn to make time in my schedule to prepare for a nutritious
workday.
 How is stress or anxiety about sleep and sleeplessness affecting your life?
 I don’t get too much stress or anxiety in this department. Sleep has always been a smooth process
for me. Occasionally, I must get a late-night workout in which can rob me of a restful night of sleep.
Other than those rare occasions, my sleep seems to be the most stress-free activity in my world.
 How is stress or anxiety about exercise or lack of physical activity affecting your life?
 This is an area that I pride myself in. Stress and anxiety are the reason I dedicated myself to fitness
many years ago. I can honestly say that my workout routine is my outlet to handle stress in my life. If it
weren’t for this outlet, I may be an unbearable person to be around; full of anxiety and worry about
nonsensical things.
 Summary
 Stress is inevitable. It can make or break a situation or person. If I can create balance in my life then
there will be no opportunity to be consumed with anxiety, worry, fear and depression. I feel that changing
my thought process and establishing goals and tendencies that I can call my own will instill the
confidence needed to battle stressful situations.

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Of the many windows of my life, there is room for improvement and areas that I would love to build a
stronger version of myself to deal with. Improvement starts from within and this is my goal to accomplish
for my work and personal life.

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: For those looking for methods of stress management, the best direction to head to
is back in time. Historical figures like Sakyon Mipham or the Dali Llama have mastered the
connection with self and keeping harmony in times of great stress. (Seaward, 2015).
Key Learning Point: One of the most powerful tools we must manage negative effects of stress and
mental trauma is something we use consistently every day and don’t think much about it: breathing.
Mindful breathing, when done properly, has a cleansing effect on the mind and body (Seaward,
2015).
Key Learning Point: It is believed that the biggest foe standing in the way of us contacting a higher state
of consciousness is our ego. If we can learn to check our ego at the door, only then will we be open
enough to see how deep our minds can take us. (Seaward, 2015).

Assignment:
Techniques used to manage stress have been studied and experimented with for centuries. Long before
prescribed medications and other, more commonly practiced methods of relaxing the mind, Tibetan
Buddhists spent their energies studying what caused human suffering, particularly of the mind. Two
Tibetan lamas and a teacher are among a few that brought their discoveries on the subject to the public
eye. Tulku Thondup is a teacher who believed that stress was the minds’ way of reaching out for things it
could not own, but admire from afar (Seaward, 2018). Sakyong Mipham gained an education in the U.S.
but was raised in India. He wrote a book that educates us on the training it takes for overall mental
stability. He believed that the ego was the biggest villain in the story of mental health. Desire, laziness
and procrastination were all derived from the ego. He writes that if we tame the ego, we clear a path to
connect with the higher mind. When the smaller mind meets the higher mind, full potential is achieved.

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Journal:
 As I started to shift my attention to breathing alone, I felt my body start to relax. I noticed what parts
of my body are stressed or tensed the most. It seems to be my back and hands. My breathing moves into a
place of steady and controlled patterns. About a minute and a half in, my physical being is completely
relaxed. This triggers an emotional response. With a fully relaxed body, I start to feel healthy and
focused. It is as though the awareness of oxygen being pulled in is cleansing and clearing of my mind. I
start to think of the air as medicinal. I am forming a beat now, between exhaling and inhaling. I pause to
ensure each breath has purpose and quality. About three minutes in I have a renewed vigor. My energy
has shifted and has obtained a caffeine-like effect. Not jittery or nervous but nootropic. It is at this time
that I am fighting a bit, internally, to remain focused on the breathing as images are now entering my
mind. Images of goal achievement, happy loved ones, a stronger self and quality time are shuffling in and
out of my mind. No negative thoughts or feelings can make it through the breathing patterns. This seems
to be a testament to the therapeutic power of breathing alone. At this time, the only negative idea is the
one reminding me that this meditative state will end soon. I try to bounce my mind away from this for
now. Of all the thoughts and feelings that I am surrounded with, I can say that there are no stresses at this
time. My only true focus is on my breathing. I breathe as if each breathe is to win an award. It is
completely silent around me. The only sound is of my own breath. Four minutes in and my body remains
calm as my mind is refueling with purpose and motivation. I am, at this point, aware that the five-minute
timeframe is by design. Each minute is like a phase for this meditative process. With each phase
providing more life fuel than the last. It’s food for the soul. It is replenishing and cleansing at the same
time. Five minutes is up. My eyes are now open. I am now aware that my posture has completely
changed from where I started. I am squared at the shoulders, spine is erect, chin is up, and chest is out. I
feel a sense of confidence fall over me that was not there before. Let the day begin!
 Summary
I am now enlightened in that breathing is far more than just pulling oxygen in and CO2 out. Breathing is
vitality and cleansing. We aren’t just cycling through our lung but our whole being. I could almost feel
the oxygen washing through my brain. Uninterrupted awareness is so powerful. This simple yet effective
practice will be a part of my daily routine from here on out. We truly have healing properties within
ourselves.

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Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: So many of us seek out our true purpose in this life. But what is the correct method
to do so? To do this we have to refer to childhood and pull what illuminated our emotions and
curiosities the most. Traumatic experiences can rock the boat, but it is important to never lose grasp
or sight. (Seaward, 2015).
Key Learning Point: I have learned what emotions get the most negative reactions in my mind. By
practicing a meditative state and allowing myself to step out into uncomfortable territories, then I will
be able to manage emotions as they appear. (Seaward, 2015).
Key Learning Point: Opening up to emotions allows for a better understanding and clarification on what
compels us to feel fear, confusion or any other emotion that can be encountered. Emotions that
provide high anxiety or stress can be managed when we understand why these emotions are more
intensified than others. (Seaward, 2015).

Assignment:
A meaningful purpose in life is our blueprint or map created to give us our own customized goal plan in this
life; containing a series of goals that promote growth and development along the way. Traumatic
experiences can waver this plan and create discouragement. Aside from this, distractions such as greed,
material possessions or negative behavior can create a shift or blind someone from their purpose in this
life. Each of these facet work together synergistically to maintain homeostasis. It is difficult to separate
them from each other as they each root themselves within each other. Therefore, stressful situations can
create a snowball effect of negative feelings and habits.

Journal:
 FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,
uneasiness, worry, fright, feeling overwhelmed.
 The feeling of fear in several forms have maintained a part of my daily life for quite some time now. I
have learned that I have an incredible fear of the unknown. I, often, fear of how I will handle a serous
occurrence that may come up eventually. I want to make all the correct moves and execute properly on

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any situation. This is where a fear of failure comes to play. Others have stated that they see this fear in me
through conversation alone. In my youth, I remember of times that I didn’t perform well or was chastised
for not doing something the “right way”. I was very sensitive to these moments. More recently, I feel
physical tension in my body when I am faced with a task that I may not perform well in. I do put much
pressure on myself to not fail.
 CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.
 I have always dealt with a feeling of confusion throughout my life. I’ve even had people within my
circle tell me that I can be “flaky” at times. Feelings of uncertainty or fogginess have affected me to the
point that I lose my words in conversation. If I can think for a period, my words are presented very
understandable and without much flaw. To this day I must, really, battle with my own brain to remember
a task, message or thought from earlier. I have been able to remedy much of this cognitive fogginess
through school (constant brain activity), hormonal therapy and fitness.
 ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,
grouchiness, grumpiness, rage.
 It generally takes quite a bit to bring me to an angered state. Feelings of frustration or agitation do
happen at times, though. This usually occurs when tasks or the day isn’t running as smoothly as intended.
I get frustrated when I cannot stay ahead of a situation. I can also get a bit grouchy when I am in a heated
debate. I don’t relish in the idea of someone disagreeing with me in an emotional way. I am also guilty of
being envious of others who have (seemingly) effortlessly accomplished goals that I am still working on.
This is a true case of “comparison is the thief of joy”.
 SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,
loneliness, misery, unhappiness, rejection.
 Disappointment, rejection and insecurities are, most certainly, the pillars of my sadness. In the same
way that being disappointed is saddening to me, disappointing others nearly brings me to my knees. If
someone I care for is disappointed because of my actions, or lack thereof, I couldn’t be sadder. I hold
insecurities to this day that I must remind myself of that are unwarranted. These insecurities mainly fall
into the category of what others think of me. Rejection gets me sad, as well. I tend to make rejection
mean more in my head than it does.
 SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.
 This category is a branch of the fear category, I would say. Because of prior embarrassing or
humiliating situations, I tend to avoid putting myself in an opportunity for these feelings to occur. I have
modified my personality to a place where humor is my superpower. If I make people laugh, then they
can’t laugh at me. I know that I can be awkward in conversation, so I make it fun or funny. This is
something I am working on as I know there is a time and place for humor; but it isn’t all the time.
 LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,
liking, longing, warmth, sympathy, sentimentality.
 There is a great sense of love in my world these days. There are many activities, ideas, things and
people that I am attracted to. My curiosity and respect for other cultures, beliefs and ways of life have
grown over the years. I feel sympathy and compassion for others to a point where I feel their pain or
frustrations. I believe this comes from my own connection with my insecurities and fears. I’ve grown
quite fond of people who can whole-heartedly express themselves whether it be from happiness or anger.

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I’ve been known to internalize my own emotions, even though I find great joy in motivating and
encouraging others.
 JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,
exhilaration, hope, optimism, pleasure, satisfaction.
 I am always searching for enjoyment in this life. If I’m in a situation that is uncomfortable or even
mundane, I will seek out ways to make the experience worth talking about later. I maintain hope that all
will be well, even if it seems not so. I remain optimistic and eager for what is to come because I know
that I live a life based on healthy habits and consistent discoveries. I find great pleasure in researching all
aspects of a new discovery that I can take part in.
 Summary
To summarize, I feel that my younger years have molded my emotional self today. I have many fears and
insecurities but there is balance with joy and optimism. I know what activities and ritualistic behaviors
remedy stress and these methods continue to grow and evolve. I remain optimistic and hopeful that stress
management will become second nature with more connection within myself.

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Throughout the days and weeks, we tend to lose our connection with ourselves.
Applying a mindful exercise to regain that connection has allowed me to be able to manage tension,
fear, apprehension and anxiety. It takes only 5 minutes to reconnect and restore positive energy and
mood. I have learned to be able to apply this practice wherever I may be. (Seaward, 2015).
Key Learning Point: I understand that to restore vitality to the inside, we must start on the outside.
Physical signs of stress are eminent. Tightened muscles, furrowed brows, clenched teeth and
sweatiness are just a few physical signs of stress. One by one, correct these and a door will appear to
gain access to the inside. (Seaward, 2015).
Key Learning Point: Often when we think of relationships, we picture two separate beings or ideas. It is
important to note that the most important relationship that any human can have is between their own
mind and body. When this is harmonized, only then can we achieve successful relationships
elsewhere. (Seaward, 2015).

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Journal:
 Today I found myself in several stressful situations as I am preparing for a move, out of state, in the
upcoming days. This was the perfect opportunity to apply the STOP technique to regain awareness,
concentration and release tension. The moment that I decided to take this break was after loading the U-
Haul trailer, only to find we ran out of room for a few more essentials. Fortunately, at this point in the
day, I was alone while my wife and ger aunt went to grab some lunch. I began the first step of the mindful
practice. Coming into the practice, my breath was hurried, skin was flush and warm and there was a
ringing in my ears. My optimism and motivation were diminished, at this point. Drive turned to
frustration and then to anger.
 I stopped walking. I let my arms drop and closed my eyes. I tilted my head up towards the sky and
started to breathe. Deeply and slowly, I breathed in and out. I did this about six times before I was
hypnotized by the sound and feeling of my own breathing. My eyes remained closed as I started to
observe how my body was reacting to the shift in activity and pace. My shoulders relaxed, my jaw
released its clench, my brow softened, and my low back positioned itself in a more comfortable place. I
could hear my heartbeat pulsing through my breathing and it began to dissipate. My fingers and toes
released their grip and my mind began to clear itself. I could almost feel the blood begin to regulate its
pressure. Sounds that seemed so loud around me proved that they were not. It’s amazing how when we
are frustrated, our mind thinks that our surroundings are just as frustrated. A car horn or dog bark seems
aggressive when we are frustrated or irritated. After about 2 minutes of this, the world and myself seemed
at peace.
 At this point, I opened my eyes and instantly had a plan of action to put in place for the remaining
items. At this moment, I knew that as tension rises the head becomes cloudy and one thought kills
another though with frustration. Accidents happen, harsh words can be spoken, feelings are hurt and so
on. Taking a moment to uncoil or unravel the knots in the body and mind is a powerful move that can
(and should) be utilized daily. I know that there will be more situations of high tension and stress before it
is all over. At this point, I know that just two minutes can reprogram, recharge and resume quality
progress.
 My plan is to have this STOP exercise become second nature. If I can manage my stress and anxiety
through meditation, mindful breathing and conscious practices like STOP, I will allow myself to be
rewarded with everyday occurrences instead of hindered by them.

 Summary
STOP is a method of achieving harmony within the mind and body in a short period of time. This time
can range from a minute to as long as needed to accomplish homeostasis. Four steps that include Stop,
Take a Breath, Observe and Proceed can be all that is needed to combat fear, frustration or anxiety. By,
literally stopping your movement or dialogue, you regain control of the situation. Breathing forces
relaxation to drown out tension. When this happens, we reconnect with our minds and bodies to find a
point to proceed in our activities. The next time I feel myself getting flushed or short of breath or temper,
I will simply STOP.

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Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: An accumulation of negative thoughts and feelings will only make successful
stress management a difficult task to accomplish. A bit of cleanup work, initially, and maintenance
from that point on will yield effortless and successful results. (Seaward, 2015).
Key Learning Point: The biggest key learning point I takeaway here is that your relationship with
yourself is your most prized possession. If it needs work then everything around you will crumble a
bit, as well. To maintain the highest quality of life achievable, ones’ own opinions, thoughts and
feelings of themselves must be positive. (Seaward, 2015).
Key Learning Point: At times it is wise to reflect on events and instances from childhood. How we
emoted and dealt with trauma has much to do with how we handle ourselves today. It is easy to close
the book on our childhood experiences and place it on the shelf to collect dust but there is value in our
own history. (Seaward, 2015).

Assignment:
In our day-to-day lives, we can find ourselves in situations that create frustration, anxiety and even a mild
state of panic. When these situations happen on a regular basis, we will find that the stress placed on our
minds and bodies will yield negative effects on ourselves and those around us. It is important to find
methods to create and maintain balance or a sense of harmony to manage these stressful moments and
even be prepared for them before they arrive.

Journal:
 Mindful of how you interact with yourself?
 I have moments where I have negative thoughts of myself. These days it tends to be when I have free
time and happen to not be doing anything constructive. If I’m not working out, completing tasks or
helping others, sometimes my mind will bully me. I see flaws in my abilities, looks, etc. This, in itself,
creates stress. I can feel tension, anger, sadness, hopelessness and fatigue all at the same time. This

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doesn’t happen very often at the ag of 40, but I remember being in my 20’s and consistently comparing
myself to others. I would often try to mimic actors I admired to become more likeable and charismatic.
Through the years, I feel that the self-deprecation is still there just matured into a subtleness with
maturation. I am one that has always wanted to be liked by others. I find pleasure when others laugh and
are not aggravated or frustrated with me for any reason. I must admit, I would never speak negatively of
others in this way. I know how devastated I would feel if I were judged so harshly. These negative
feelings toward myself do contribute to anxiety spikes, I believe. Whenever I feel down on myself, my
social anxiety heightens.
 Seeds of suffering?

 If I managed to stop watering the seeds of suffering, then social growth can happen. If I am
consistently putting myself down, then there can be no relationship built between mind and body. I must
feel worthy of such a relationship. If the line of communication isn’t busy with negative feedback, then
the lines are open for uplifting and empowering thoughts. Goals can be accomplished and a heightened
awareness of myself can blossom.
 Day-to-day life feelings of resentment?
 I feel, to understand where someone is coming from, we must be content enough with ourselves to
allow for that empathy to come through. If I am resentful to someone else, it is important to not victimize
myself to the frustrations that are being brought about. Instead, really listen to the communication style,
the words and study the body language. We aren’t the only ones who are battling stress, anxiety, fear and
depression. This is important to keep in mind. Bringing a beginner’s mind to this particular situation will
allow for active listening, understanding, empathy for what we are experiencing and willingness to
resolve rather than shield up.
 Reflection on writing?
This journal activity allowed me to reflect on mindset and anxiety issues in my youth. I understand that
simply counting the years as they go by does not mature you or elevate your sense of awareness. This
takes work. To work on this, we must appreciate ourselves enough to want more. I have personally
grown from an “act as if” strategy to more of an internalization of my thoughts and feelings of myself. I
understand now that this will take practice and commitment to change the way I feel about myself at
times. When I get a sense that I’m not worth more, I must change this track of thought right away. Instead
of focusing so much on achievements, lifestyle and charisma of others, I must create personal habits that
are exclusive to my own well-being; habits that will keep my mindset positive and my posture and
movements deliberate in nature. It is easy to feel like an idiot or another face in the crowd. It is not easy to
hold yourself as a champion of your own life, per say. No matter what life has in store for me at any
given time, I want to feel like a champion of my own life. This is my goal.

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Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: The phrase, “we are what we eat” should be taken literally. Our minds and bodies
depend on quality nutrients to always keep integrity high. (Seaward, 2015).
Key Learning Point: When time allows, a deeper meditation can be extremely beneficial to emotional
and mental well-being. Bringing awareness to every component of the body re-establishes a lost
connection. Staying connected with ones’ self elevates mood, focus and posture. (Seaward, 2015).
Key Learning Point: What is interesting is that we are all genetically different. We all have very specific
needs when it comes to nutrition, stress-relief and mindfulness practice. (Seaward, 2015).

Journal:
 I chose to perform the sitting mindfulness meditation for a full 45-minute session. I started by getting
into a position that I can maintain with minimal movement for the duration. I decided to sit upright on my
couch with all atmospheric noises silenced and other distractions put on hold. As I started, breathing was
the first to grab my attention. I steadied my breath and, immediately, realized my breathing tempo was in
a rapid state. It took me around 20-30 seconds to bring my breathing down to a controlled and
comfortable state. This practice happened soon after work and the initial breathing pattern was reflective
of the day. Bringing mindfulness to my breathing immediately lowered my sense of tension and anxiety.
I imagined filling my body with clean oxygen with every breath taken. I pictured knots and trigger points
easing their grasp on muscle bellies. I pictured each breath as a wash through my mind and body;
washing out toxins and negative thoughts accrued throughout the day.
 About 10 minutes in, my focus shifted from breathing to the body’s reaction to the practice.
Relaxation started at the neck. It moved from the neck down into the traps and shoulders. As my
shoulders fell lower, I could feel the breathing start to relax my legs and feet. By now, my entire body
was relaxed, and my chest and abdomen warmed from the consistent breathing. Tension and frustration
turned to renewed focus and restored energy. I felt a sense of recycling happening through my mind and
body; somewhat of a reboot.
 I moved my focus to my emotional state. Frustration and a need to unwind was the initial feeling. At
this point, my feelings were of mild sadness and mental fatigue. I suddenly felt like I wrapped up an
intense workout. A few yawns snuck their way in at this point.

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 8
Unit

As I approached the end of the practice, I was happy to find that tension and irritability could quickly turn
into more positive emotions and a heightened awareness and energy level. I will find myself enjoying this
style of meditation more often.

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: Physical exercise is, by far, the best way to instantly elevate serotonin levels,
mood, decrease anxiety and stress and bring complete and total awareness to the mind and body.
(Seaward, 2015).
Key Learning Point: Helping others achieve a higher quality of life is infectious. It can be all that is
needed to raise your own sense of self and mood.
Key Learning Point: Designing a plan of action will keep accountability high and momentum moving
forward. Our health and well-being demand constant attention and steps to improve as stresses occur.
This plan may change as stress and adaptation occurs; but there should always be a plan to adhere to.
(Seaward, 2015).

Assignment:
 Proposal for Health and Wellness Management

 May 2020

 This proposal is prepared for health and wellness management. The scope of the project outlined
includes vendors of national evidence-based products and services. To meet these needs, this proposal
offers consulting services to provide the following expertise: (a) rationale; (b) mind-body programs or
practices; (c) capital outlay; and (d) benefits.

 RATIONALE

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 The purpose of this program is to promote health and wellness among long-haul truck drivers through
customized fitness programs, mind/body connection sessions and nutritional education/guidance. Postural
correction, stability, mobility and mindset will be the focal points until employees are ready to move on
to more advanced methods of health and wellness. Examples of this would include cardiovascular
conditioning, corrective strength training, injury prevention functional movement patterns and posterior
chain work.

 MINDBODY PROGRAMS/PRACTICES

 The initial launch of this program will provide a 60-minute introduction seminar (followed with a Q
and A) to the program for employees to familiarize themselves with the tools and support they will
receive to establish and maintain a higher quality of life, even on the road. A computer station will be
placed in a centralized point on site for employees to easily check-in or check progress for future plans.

 That being said, we will divide employees into groups based on their health needs. Each group will
be assigned a wellness coach to provide all the tools and support needed to establish a customized plan of
action to safely transition the employee into a heathier and more fulfilling lifestyle, even on the road.
After the first meetup, the wellness coach will make an appearance every 90 days to ensure accountability
is held to a high standard and donate tips and tricks to help along the way. They will also document
progress to make sure the rate is at a safe, yet effective pace. We understand that injury and chronic pain
can get in the way of progress. Therefore, we are adding the help of a successful Doctor of Chiropractic
and physical therapist to the mix to make sure everyone can benefit from this program. Both
professionals are remote and are equipped with the ability to travel to an employee when needed. They
will be there, day 1, to provide a full analysis prior to starting this program.

 It does not stop here. We want mental and emotional well-being to remain high in conditions that are
conducive to stress, fatigue and frustrations. We will be providing a library of content that will be
accessible to all drivers to take advantage of while on the road. This content will range from motivational
to nutrition on the go to posture meditation to mindset therapies. It will provide hours of content that is
designed to help the employee succeed in their personalized programs. It will always be available and,
furthermore, there is reward incentive for those that mark a certain number of sessions ‘complete’ within
a 90-day period and provide personal feedback.

 CAPITAL OUTLAY

 Equipment needed for launch of program will consist of:

 2 Computer stations for employee check in / progress journaling …$3,400

 Driver fitness equipment for each truck (bands, PVC pipes for shoulder mobility, kettlebells, therapy
bands, floor ladders for functional movement patterns)……150 per truck/ 25 trucks…$3,750

 Audio library access…..$500.00

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 Wellness coaches…..2,000/month per coach (4)….8,000/mo.

 Chiropractor….1,200/per month (as needed)

 Physical Therapist…1,500 per month (as needed)

 BENEFITS

 Accomplishments lead to gold stars documented for an employee file. A customized plan of action
will be generated for each employee to follow along with their personal goals. As tasks are completed,
gold stars accumulate. There is an opportunity to drop 20% from the package price for the
employer/company if accomplishments hit a set amount of gold stars in a 90-day period.

 TIMELINE

 Startup time will take approximately 6 weeks to launch. The duration of the program runs in 90-day
cycles.

 PERSONNEL

 Program introduction/ sign up process/ coordinator

 Wellness coaches

 Chiropractor

 Physical therapist

 TOTAL BUDGET

Total cost to, successfully, launch this program is $18,350

Journal:
 OPENNESS: As I sit with this person that I care for, I bring consciousness to what they are eager to
speak of and points that they want to make within this conversation. I feel that the openness to a different
point of view will lead to little overlapping in conversation. Being an open-minded conversationalist
allows for both parties to speak without interruption. Once I am comfortable enough in the conversation, I
attempt different perspectives to the subject of discussion. This seems to add flavor to the conversation
while remaining open.

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 EMPATHY: With each scenario discussed, I picture how I would react or feel. While it may be
different from my conversation partner, I will try and match their feelings. For example, if a scenario
made them feel embarrassed or sad, I will reflect on when I have felt the same way. Throughout the
conversation I would ask questions like, “How did that make you feel?” so that I can create a relationship
to their story.
 COMPASSION: As I develop methods to empathize, I will share my own experiences that may have
had a similar effect on me. I would keep it brief, so as not to close the door on their story, but I would let
them know that I can relate and have felt the same way in my life.
 LOVING-KINDNESS: Words of encouragement go a long way with me. Throughout a serious
conversation that deals with emotional situations, I know from experience that terms like, “you are
strong”, “I wish I could do what you do” or “you’ve got this” can be all that is needed to boost someone
in the right direction mentally and emotionally. I find myself having no problems making statements like
these in conversation.
 SYMPATHETIC JOY: Throughout this conversation, I imagine marking highlight points in
conversation with a high-five or arms raised in victory while smiling. I feel that this elevates the other
persons self-worth by seeing someone physically express their happiness for you. To see someone be
proud of you can be the greatest feeling.
 EQUANIMITY: While deep in conversation, I make a mental note of the fact that this person is
capable of everything that I am capable of. They have goals, desires, dreams and the need to feel
valuable. I learn to speak with everyone while this information remains bookmarked in my head. Genuine
care can be read in body language, inflection and duration.
 Summary

 This exercise has allowed me to realize that encounters with others should be mindful. We all

 have insecurities, focuses, loves and opinions. They tend to differ with others. This is ok and we

all want to be heard, understood and appreciated.

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 9
Unit

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Information seeking allows us to keep a record of what creates stress in our lives.
Having documentation allows us to create a plan of action to reduce the number of stressors placed
on us throughout our day-to-day lives. (Seaward, 2015).
Key Learning Point: Analyzing a problem, creating options and choosing the best option allows us to
handle stress on an educated level. This is referred to as social orchestration (Seaward, 2015).
Key Learning Point: Hobbies allow us to have a desired outlet to decompress or filter out unnecessary
buildup of emotions and negative thoughts and feelings. It provides a refresh or reboot to allow for
safe and healthy continuation of our routines. (Seaward, 2015).

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Additional Information

Book: Why Zebras Don’t Get Ulcers by Robert M. Sapolsky

This book has been a staple to my stress management process and routine since the beginning
of this term.

A portion that resonated with me speaks on how we can create lists of things we find stressful
that may include traffic, deadlines, family, money, etc. But if we stop and revisit this list but this
time…instead of thinking like a speciocentric human, think like a zebra. This does change things
a great deal. Our list would then change to more primal occurrences such as injury, starvation or
predators. For an animal, the most upsetting things in life are acute physical crises.

This was such a fascinating take on what we consider stressful and how we deal with them. I’ve
read twice and will continue to reference as long as I need the help.

Article: The Beatles and the Music That Brought Meditation West

This was an interesting deep dive on how the popularity of transcendental meditation among
celebrities brought a wave of interest to the west. It is said that the music of Beatles is
responsible for the TM movement.

Website: https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management

The American Heart Association has proved to be quite resourceful with tips, techniques and up-
to-date information on stress management

Website: https://www.helpguide.org/articles/stress/stress-management.htm

Help Guide is another valuable resource when advice on stress management is needed. I have
referenced this site quite a few times.

Podcast: https://podcasts.apple.com/us/podcast/headspace/id1147054341

Head Space is a podcast geared toward those with mental health issues that allow for relatable
situations to be heard and listeners can call in or email or advice or tips on handling these types
of issues.

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 References

Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

Gordon, A. M. (2017, September 29). Retrieved from

https://www.psychologytoday.com/us/blog/between-you-and-me/201709/is-stress-killing-

your-relationship-why-youre-not-alone

Seanhale, & Seanhale. (2014, February 16). The difference between beliefs, attitudes and values.

Retrieved from https://seanhale.wordpress.com/2014/02/16/the-difference-between-beliefs-

attitudes-and-values/

Singer, J. B. (Producer). (2009, October 10). Prochaska and DiClemente's Stages of Change Model

for Social Workers [Episode 53]. Social Work Podcast [Audio podcast]. Retrieved from

http://www.socialworkpodcast.com/2009/10/prochaska-and-diclementes-stages-of.html

Samanthi. (2018, October 10). Difference Between Sympathetic and Parasympathetic Nervous

System. Retrieved May 05, 2020, from https://www.differencebetween.com/difference-

between-sympathetic-and-vs-parasympathetic-nervous-system/

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Bushak, L. (2014, August 30). These Are the Ways That Stress Affects Your Body. Retrieved from

https://www.medicaldaily.com/stress-affects-your-heart-muscles-nervous-system-digestion-

and-even-sexual-drive-300668

Illnesses Caused by Stress. (2017, November 15). Retrieved from

https://www.everydayhealth.com/emotional-health/stress/illnesses-caused-stress/

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