PURDUE GLOBAL UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention

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Program Resource
Guide

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 PURDUE GLOBAL UNIVERSITY

Stress Management and Prevention

Program Resource Guide

By

Sonseeharay Tunis-Roberson

Purdue Global University

HW410: Stress: Critical Issues in Management and Prevention

08/09/2016
Table of Content
 UNIT 1 THE NATU RE OF STRESS

Information to Remember........................................................................4
Self-Assessment Exercises.......................................................................4
Journal Writing.........................................................................................4

UNIT 2 THE PHYSIO LOGY OF STRESS

Information to Remember........................................................................6
Self-Assessment Exercises.......................................................................6
Journal Writing.........................................................................................7

UNIT 3 PSYCHOLOGY OF STRESS

Information to Remember........................................................................9
Self-Assessment Exercises.......................................................................9
Journal Writing.......................................................................................10

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

Information to Remember......................................................................11
Self-Assessment Exercises.....................................................................11
Journal Writing.......................................................................................12

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

Information to Remember......................................................................15
Journal Writing.......................................................................................15

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

IM AGE RY

Information to Remember.....................................................................17
Self-Assessment Exercises.....................................................................17
Journal Writing.......................................................................................18

UNIT 7 NUTRITI ON AND STRESS

Information to Remember......................................................................20
Self-Assessment Exercises.....................................................................20

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UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

Information to Remember......................................................................22
Self-Assessment Exercises.....................................................................22
Journal Writing.......................................................................................24

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

PREVEN TIO N TO YOUR PROF ESSI ONAL L IF E

Information to Remember......................................................................26

ADDITI ONAL INF ORM ATIO N 27

REF EREN CES 28

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Unit 1: The Nature of Stress

1
Unit

Information to Remember:
Key Learning Point: There are two types of stress, eustress and distress, which can greatly impact life as
well as the community. According to Seaward (2015), distress is known as being bad and is most
often referred to as stress. There are two types of [di]stress that are labeled as acute stress and chronic
stress. Acute stress is intense and also goes away fairly quickly. Chronic stress does not seem to be
quite as intense but stays for a longer period of time.
Key Learning Point: The general Adaptation Syndrome describes three physiological phases that take
place in response to stress. The phases consist of the alarm phase, the resistance phase, and the
exhaustion phase (Seaward, 2015).
Key Learning Point: Mindfulness can, and should, be applied to all components of the wellness
paradigm. Stahl and Goldstein (2010) states that mindfulness is when an individual is completely
aware of whatever is taking place at the present moment without judgement.

Self-Assessment Exercise:
There are a few different components of wellness that I believe are equally important. An individual who is
able to maintain spiritual, mental, emotional, and physical wellbeing balance will successfully experience a
higher quality of life. When situations/stressors enter into an individual’s life, and disrupts the balance of
these four components, that is when disease and disorders and the opportunity to settle into the individual’s
body. These components could easily be neglected by an individual who simply considers the body as a
whole verses individual components strategically placed together to form a well-balanced being capable of
performing at optimal levels. Any given situation could easily disrupt the balance between the components.
That is why it is vital for individuals to identify, and/or create, an environment that can foster a balance in
their wellness and stress levels.

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Journal Writing:
Unit One Journal Writing

Complete the Journal Assignment entitled: “How Stressed Are You?” Directions are found on

pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1

through 10 for the start, midway, and end. You will use this Journal Assignment as a way of mapping

your stress throughout the course. Keep it handy and refer back to it often.

Situation Start Midway End

References

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

Harbinger Publications, Inc.

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Unit 2: The Physiology of Stress

2
Unit

Information to Remember:
Key Learning Point: When an individual suffers from a build-up of stress, their level of health can begin
to suffer as energy is pulled away from the immune and other systems to support the stress. Practicing
mindfulness has proven to be an effective stress reducer. Stahl and Goldstein (2010) states that
practicing mindfulness will bring an individual’s focus to the present moment and this is important
because the present moment is the only time that one can make changes.
Key Learning Point: Stress has an adverse effect on the mind and body. Stress takes needed energy away
from the immune system, as well as other physiological systems, leaving it less capable to perform its
vital function (Stahl and Goldstein, 2010).
Key Learning Point: Borysenko’s dichotomy for Autonomic Dysregulation increases the sensitivity to
perceived threats due to amplified sympathetic responses increasing the metabolic rate of organs
(Seaward, 2015). The release of stress hormones by the autonomic nervous system can result in
various physiological issues (such as headaches and migraines).

Self-Assessment Exercise:
Any type of disruption in the “control station” can cause a negative ripple effect in the rest of the body.
According to Seaward (2015), research has shown that chronic stress can cause a decline in effectiveness of
brain tissues and cells. This can then lead to the development of disease and disorders in the body. One
disorder is bronchial asthma which is developed by bronchial fluids being secreted promoting the bronchi
(the large air passageway made of smooth-muscle tissue) to swell. The cause of asthma attacks have been
linked to anxiety (Seaward, 2015). Another disorder is temporomandibular joint dysfunction (TMJD)
which is when the jaw muscles contract more than desired. Irritable bowel syndrome (IBS) is also a
disorder linked to the immune system being affected by stress. A major, and very common, disease that is
linked to the nervous system and stress is coronary heart disease which is linked directly to high blood
pressure. One disease that occurs when the immune system is affected by stress is cancer, which is the
uncontrollable growth and spreading of abnormal cells. When the body is experiencing stress it takes
energy away from the immune system which affects its ability to perform its proper function (Stahl and
Goldstein, 2010). Stress management could be the one thing that keeps an individual from developing a
disease.

References

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

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

Journal Writing:
Unit Two Journal Writing Assignment

Excluded Text

Excluded Text

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Unit 3: Psychology of Stress

3
Unit

Information to Remember:
Key Learning Point: There are different techniques to cope with, manage, and resolve anger feelings.
Seaward (2015) lists creative anger strategies; three of which are: know your anger style, learn to
monitor your anger, and learn to deescalate your anger. People who are able to identify their anger
style (passive or active) are better equip to realize when they are on the verge of becoming anger and
can then address their anger before it escalates.
Key Learning Point: Elisabeth Kubler-Ross, a Swiss psychiatrist, counseled terminally ill cancer patients
and is responsible for what is known as the Stages of Grief. The stages consist of denial, anger,
bargaining, depression, and acceptance. (Seaward 2015).
Key Learning Point: According to Seaward (2015) there are four styles of anger: Somatizers, individuals
who suppress their feelings of anger instead of expressing them as a result of fear of disapproval;
Self-punishers, individuals who replace their anger with guilt; Exploders, individuals who explode
and intimidate others as an attempt to control them; and Underhanders, individuals who seek revenge
and retaliation. Individuals who know their style of anger can better control it.

Self-Assessment Exercise:
Long ago Buddha, also known as the enlightened one, set out to try to understand the purpose of human
existence more in depth. Buddhist believe that feelings of desire are assumptions that are linked with goals
and desire leads to stress. According to Seaward (2015) Tibetan Buddhism (the eastern philosophy)
explains stress as the tension between the self (ego) and the greater mind (higher self), with desired
expectations and outcomes pointed to as the specific cause of this tension. Seaward (2015) states that self-
awareness and self-acceptance are vital for developing coping skills to successfully maintain control of
personal stress. Seaward (2015) states that fear is one of the elements of survival and is considered a state
of anxiety. Fear comes in many different forms: feeling embarrassed when standards and/or expectations
are not met, anxiety or worry about the known and the unknown, loss of hope, doubt about one’s ability,
one feeling less than or intimidated by another person or a place, and/or feeling like no one can be trusted.
There are two types of fear- useful fear and irrational fear. Stress and fear is prevalent and inevitable;
having a plan of how to address/cope with them can render great success in managing them. The lack of
communication skills can contribute to the stress and/or fear that an individual experiences on a daily basis.

References

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

Journal Writing:
Unit Three Journal Writing Assignment

According to Stahl and Goldstein (2010) practicing meditation will help an individual to come to
terms with reality, thus allowing for deep healing. With this in mind, I was looking forward to practicing
this week’s exercise. The Five-Minute Mindful Breathing exercise was a fairly relaxing one; although I had
to redirect my thoughts a few times. The focal point of my breath began in my nose and then traveled to my
throat. I was very aware of the cool air entering into my nostrils and then hitting the back of my throat. My
throat began to have somewhat of a dry feeling; I realized this was due to the air conditioner vent being
pointed directly my way. I was able to take a few “thoughtless” breaths before my mind involuntarily got
involved. I began thinking “inhale” each time I inhaled and “exhale” each time I exhaled. I then became
very aware of the different noises that I was subject to; the air conditioner, boiling water, faint noises of my
daughter playing a game in the other room, a car door slamming shut, and a vehicle driving by. I tried to
redirect my attention back to my breathing; which worked for a short period of time. My mind wondered
off again and I began thinking about how I need to get back on track with improving and maintaining my
health and wellness. I decided that setting up a schedule for each day may help me to stay focus and may
help me to accomplish more on a daily basis. I then brought my attention back to my breathing. This
exercise made five minutes feel like a very long time. However, I felt more focused with a ready-to-go
attitude upon completing this meditation.

The Bringing the Eight Attitudes of Mindfulness into Your Life practice was a very fulfilling one. I
kept the eight attitudes of mindfulness (beginner’s mind, nonjudgment, acknowledgment, non-striving,
equanimity, letting be, self-reliance, and self-compassion) present in my thoughts as I prepared lunch for
my daughter and I. I sliced the vegetables for our salad with care and thoughtfulness. I was aware of the
textural differences between the spinach, carrots, bell pepper, celery, and cucumber. I was aware of the
sharp yet fragile shell of the hard-boiled eggs as I peeled them and enjoyed the smells of the dried herbs
that I topped the salad with. I felt a sense of joy and accomplishment as I sat our lunch on the table, and
called my daughter to join me in the kitchen, knowing that I was caring for her and showing myself
compassion with a healthy meal. I normally prepare meals with a sense of duty instead of a sense of
compassion.

Both of these exercises were rewarding and I look forward to incorporating them into my daily
schedule. I am also attempting to teach my daughter to practice mindfulness (which is a little challenging
for her very active young mind to do).

References

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

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Unit 4: Personality Traits and the Human

4
Unit

Spirituality
Information to Remember:
Key Learning Point: There are three steps of mindfulness that can be applied to chronic pain. According
to Stahl and Goldstein (2010), the first step is investigating pain and tension in the body. The second
step is working with the emotions in physical pain. The third step is living in the present moment.
Key Learning Point: A stress resistant personality is the hardy personality. The hardy personality is a term
that was coined by Maddi and Kobasa. The hardy personality seem to be resistant against stress,
control, commitment, and challenge (Seaward, 2015). A person with this type of personality has a
sense of control over their life and have a strong willpower.
Key Learning Point: Self-esteem is the harmony or discrepancy between one’s actual self-image and
ideal self-image, in that high self-esteem is harmony between the two and low self-esteem is the
discrepancy between the two (Seaward, B., 2015). Low self-esteem has a direct link to stress.

Self-Assessment Exercise:
Many individuals suffer from a wide variety of stressors, self-esteem being one of them. According to
Seaward (2015) self-esteem is self-value, self-respect, and self-love as well as the harmony between actual
self-image and ideal self-image. As simple as these pillars may sound, some people struggle with honoring
them. They struggle with feelings of not being able to meet other’s standards instead of simply valuing
what they contribute to the world and loving themselves for it. Low self-esteem plays a major role in how
people deal with stress. Individuals with high self-esteem most likely will have a stress-resistant personality
due to there being a direct link to the accessibility of an individual’s internal resources (Seaward, 2015).
Nathaniel Branden established several practices that can restore self-esteem and ultimately resolve stress.
The practices are: focus on action, living consciously (also known as mindfulness), self-acceptance, self-
responsibility, self-assertiveness, living purposefully, and personal integrity. High self-esteem can very
much so resolve stress. Individuals suffering from low self-esteem tend to become withdrawn. They prefer
to be alone, but when they are around others they are easily influenced which can take away from their
personality making them less desirable to be around. This, along with low self-esteem disrupting
individual’s ability to feel connected to others, can lead to high levels of stress; ultimately negatively

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affecting one’s quality of life. Values, attitudes, and beliefs also play a role in the quality of an individual’s
life. Values are how one feels about the things that are important to them (health, modesty, honesty, use of
time, creativity, etc.) and are represented by physical/material possessions (Seaward, 2015). James
Prochaska studied behavior change and developed a model of behavior modification known as “Stages of
Change” (Seaward, 2015). The model, which contains six steps, can be followed when attempting to make
a lifestyle change, especially to help reduce stress, such as weight loss.

References

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

Journal Writing:
Unit Four Journal Writing Assignment

Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body. Directions are found
on pages 74 through 77 of the Mindfulness workbook. Upon completion of this Assignment, practice
taking a moment to mindfully tune in to your body and discover any physical sensations associated with
strong emotions. This should be a minimum of three full pages.

FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness, uneasiness,
worry, fright, feeling overwhelmed.

Excluded Text

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

Excluded Text

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

grouchiness, grumpiness, rage.

Excluded Text

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity, loneliness,
misery, unhappiness, rejection.

Excluded Text

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

Excluded Text

LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness, liking,
longing, warmth, sympathy, sentimentality.

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JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement, exhilaration,
hope, optimism, pleasure, satisfaction.

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Unit

Stahl and Goldstein (2010) state that many people to not have vocabulary necessary to properly
express emotions. I would have to agree when analyzing my own emotions. Although I do have the
vocabulary for it, I think I may miss-state my emotions at times. This assignment also showed me that I
carry a lot of my emotions in my abdomen and shoulders- this would explain why my shoulder muscles
and neck muscles tend to be very tight.

References

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:
Key Learning Point: James Prochaska studied behavior change and developed a model of behavior
modification known as “Stages of Change” (Seaward, 2015). The model can be followed when
attempting to make any lifestyle change. The Stages of Change consist of the precontemplation stage,
contemplative stage, the determination stage, the action stage, the maintenance stage (also known as
“second nature”), and the relapse stage.

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 Key Learning Point: Whether for the good or bad, attitude affects the human physiology. According to
Seaward (2015) laughter influences the body's physiology with results in restoration and possibly
healing.
Key Learning Point: Stahl and Goldstein (2010) introduces the RAIN concept. RAIN stands for:
Recognize, Acknowlege, Investigate, and Non-identify.

Journal Writing:
Unit Five Journal Writing Assignment

Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and Anxiety.
Directions are found on either pages 58 through 60 or 119 through 121 of the Mindfulness workbook. Upon
completion of either practice, take a moment to reflect on whatever came up for you mentally, emotionally,
and physically. This should be a minimum of two full pages.

Walking meditation, or mindful meditation, is a great way to stop focusing on stress and
anxiousness and feel your feet on the ground (Stahl, B & Goldstein, 2010). Walking meditation allows one
to get grounded by redirecting one’s attention from stress to their connection to the earth. Preforming this
exercise, I discovered that I have been loosely doing this exercise for years without knowing its name and
knowing its full potential for discovery.

I began this exercise by simply standing so I could feel every aspect of my body and feel my
connection with the floor. I chose to perform this exercise barefoot to allow more feeling, more sensations,
more openness, and more connection. As I stood there the first thing I became aware of was slight pain in
the bottom of my feet. This is a fairly new sensation that I became aware of last week. I am most aware of it
when I get out of bed first thing in the morning and when I stand after sitting for a period of time. The next
things I became aware of was the strong and steady sound of the air conditioner, the cool air blowing on my
face, the music and voices coming from the other room where my daughter was watching a British baking
show, the faint leftover scent of lunch (roasted sweet potato slices with cinnamon, cabbage, and black
beans), and the sight of my beloved kitchen table as well as the other items inside of my spacious (and
unleveled) kitchen.

I then began to walk mindfully to my bedroom. I felt my body weight shift from my right leg and
right foot to my left leg and left foot. I also felt the slight pain in the bottom of my left foot transfer to the
bottom of my right foot. I noticed that the pain is predominately in the heels of my feet and there was a little
discomfort in the front of my feet just beneath my toes. Walking slowly, my arms had a very slight swing to
them. I became aware of the change in cold, hard linoleum to warm, fuzzy carpet as I left the kitchen, and
vice versa as I returned to the kitchen. I found myself noticing more detail with each trip that I made to and
from my kitchen and bedroom.

During my first trip to my bedroom I noticed the obvious details of my room- a bed, dresser with
mirror, laundry basket, opened closet door, four partially drunken water bottles on my husband’s side of the
bed, and our night stands on either side of the bed. My second trip in I noticed the laundry basket is full
meaning I need to do laundry, the comforter on my bed is a little wrinkled and half-heartedly straightened
out which lets me know my daughter has been jumping on my bed again, and there was a faint smell of

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apple cinnamon coming from the scented beads on the dresser. My third trip in I noticed a shirt on the
dresser with a little tear that I need to sew, and the room was a little dim unlike my previous trip in when the
sun was shining bright through my window curtain. I instantly had the desire to take a nature walk so I
could feel the sun shining on me, smell the trees, see flowers, and pray for a breeze on this hot day.

I found myself thinking about how I wish I felt comfortable walking alone around my
neighborhood because I did not have the time to drive to a park but I really wanted to take a walk outdoors.
I then felt excited, and overwhelmed, thinking about how my husband and I need to look at the houses that
our realtor emailed us to see if we like any of them. My thoughts shifted to the various details that my
husband, daughter, and I identified that we desire in our new home. I became very aware of how the air was
crisp as it entered through my nose in the kitchen and warm when I left out (this is because we have a
window air conditioner unit in the kitchen and just a fan in our bedroom).

Thinking about purchasing our new home really brought my attention to our current house,
everything that is wrong with it, and how we ended up living here. That opened up a whole lot of other
thoughts that I have already analyzed, so I chose to go back to focusing on walking and my breath. I like
the simplicity of simply connecting to ground (or floor in this case) and filling my lungs with air. No matter
how bad I may physically feel, it always makes me really appreciate life and I feel strength to keep going.

References

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

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Unit 6: Relaxation Techniques 1: Breathing,

6
Unit

Meditation, and Mental Imagery

Information to Remember:
Key Learning Point: The statement has been made that self-compassion has been referred to as the great
unnamed epidemic. According to Stahl and Goldstein (2010), we may find it difficult to extend
compassion to ourselves.
Key Learning Point: Meditation is such a powerful and easy to use tool. Its practice increases
concentration which then leads to the increase of awareness. Concentration meditation involves the
restriction of consciousness to allow focus on a single thought (Seaward, 2015).
Key Learning Point: Imagery and visualization are methods that have been proven to help with
relaxation. Seaward (2015) states that meditation can be paired with imagery and visualization to
promote relaxation and improve the memory.

Self-Assessment Exercise:
There are so many stressors that are encountered on a daily basis. It is almost vital to exercise relaxation
techniques to help maintain balance and cope with stress. One technique that is thought to be an effective
relaxation technique is diaphragmatic breathing. According to Seaward (2015) diaphragmatic breathing is
simply deep breathing that is controlled, resembling a deep sigh. This type of breathing can be used alone
or paired with other techniques such as yoga or meditation. There are three steps that are important to
engage in the diaphragmatic breathing technique. The first step is to get into a comfortable position sitting
up or laying down on back with eyes closed, the second step is concentration, and the third step is
visualization. Meditation is known as being highly beneficial to the mind and body. Seaward (2015)
defines meditation as the solitary practice of increased concentration which leads to increased awareness
allowing one to reflect on internal stimuli instead of external stimuli. Imagery and visualization can be
very useful for relaxation. It provides an overall physical calming effect and has been reported to assist
with healing as well. Internal body images is also a powerful form of imagery and visualization. An
individual who is experiencing medical issues can imagine taking trips inside the body to observe
damaged, diseased, or dysfunctional tissue being healed or repaired (Seaward, 2015). This practice can

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 assist the individual with relaxation by providing them with the comfort in knowing their body is working
on repairing itself.

References

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

Journal Writing:
Unit Six Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found
on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment,
practice identifying unkind messages you send to yourself and turn it around with positive
affirmations. This should be a minimum of two full pages.
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Unit

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

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Foods that are high in fat, simple sugars, and empty calories rob the body of
essential nutrients causing the body to experience stress while trying to maintain metabolic
functioning (Seaward, 2013). Individuals should avoid these ingredients when consuming foods due
to their negative effects on health: caffeine, alcohol consumption, carbohydrates, processed foods
amongst others.
Key Learning Point: Mindfulness is the state of being aware of the present moment without having any
type of judgment (Stahl and Goldstein, 2010). Practicing mindfulness in one’s daily routine is a great
way of deepening one’s practice of awareness.
Key Learning Point: Seaward (2015) identifies four domino stress factors that have a direct influence on
the immune system. Domino 1 discusses stress’ tendencies to deplete nutrients in the body, Domino 2
discusses how the current American lifestyles are under stress, Domino 3 discusses how some food
substances are known to increase physiological responses that keep the stress response elevated, and
Domino 4 discusses how many different foods that are processed tend to contribute to a cumulative
effect of toxins (Seaward, 2015).

Self-Assessment Exercise:
Stahl and Goldstein (2010) states that practicing Mindful Lying Yoga is good for causing the individual to
be mindful of their breath, movement, posture, thoughts, and emotions. The 15 minute practice consist of

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first congratulating yourself for taking the time to perform the practice. The first pose is the supine pose,
executed by lying flat on the back, arms at side with palms facing up, on top of a yoga mat. Just lie there

8
Unit

breathing in and out for a few moments. Then add arm movement along with breathing. Raise both arms
above head with palms facing each other and inhale and then lower arms back by side with each exhale.
This pose is called the supine full body stretch. The next pose is the supine twist executed by raising both
knees up, keeping feet on the floor, and leaning them to the right against the floor as shoulders are kept flat
on the floor with head turned to the left. Exhale and I lift knees back up to the center and take a few breaths.
Repeat the previous movement to the left side, allowing knees to rest on the floor while keeping shoulders
flat and arms extended out while turning head to the right. The pelvic rock and tilt is the next position. This
pose consist of raising both of knees up while I keeping feet flat on the floor. Inhale and press slightly on
tailbone and create a slight arch/gap between the floor and lower back. Exhale and press back flat against
the floor. Perform a few breaths in this manner. Return to the full body stretch followed by the bridge pose.
The next pose is the modified cobra which then goes into the full cobra. The practice ends with the child’s
pose. Mindful Lying Yoga can successfully be completed while practicing mindfulness.

References

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

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: According to Seaward (2015), the body’s natural response to stress is to become
active (exercise) which will cause different organ tissues to be sent into metabolic overdrive when the
body is kept still. Stress has caused high blood pressure, cancer, and even organ failure.
Key Learning Point: Aerobic means with oxygen and demands an equal amount of oxygen and muscle
work. Aerobic exercise is usually of moderate intensity for prolonged amount of time (Seaward,
2015).

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 Key Learning Point: More companies are beginning to invest in Wellness programs for their employees
which has become an important component of a healthy lifestyle. The Center for Diseases Control
and Prevention (2015) state that many individuals spend a big portion of the day sitting behind a desk
or in an office.

Self-Assessment Exercises:
Proposal for Health and Wellness Management

RATIONALE

The purpose for my Wellness program is to help reduce the stress levels within the workplace,
enhance the employees’ state of health, to bring a sense of unity, and to heighten the employees’ level of
energy.

MINDBODY PROGRAMS/PRACTICES

My program uses a variety of exercises and practices to enhance the health and wellness of its
participants.

CAPITAL OUTLAY

The equipment needed and costs are: Electric Projector Projection Screen 80X60 RC Automatic
Remote Control ($70); Pyle PRJD907 LED Widescreen Projector which includes built-in speakers ($250),
and floor mats/yoga mats (employees will purchase their own if they desire one).

BENEFITS

The employee will benefit from participating in the program by, potentially, having less stress, a stronger
core, having a higher level of health/getting sick less, and more energy. The employer will benefit by,
potentially, having healthier employees who use less sick days as well as having a work environment with
less stress and higher [positive] energy.

TIMELINE

The start-up time needed will be about one week. The program is broken into 4 parts (quarters) and the
entire program lasts for one calendar year.

PERSONNEL

The personnel would consist of myself or one of my employees. That is the great thing about this
program; it consists of limited personnel which cuts down on the company’s expense for the program.

TOTAL BUDGET

The grand total for the program is $1,120 per year (not including travel expenses).

PITCH

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 I propose offering employees the opportunity to engage in stress-reducing exercises and practices
for half of their lunch break (for a total for 30 minutes) each day. Each work day will offer a different type
of exercise to provide the employee with a variety of exercises and benefits. An example of one week’s
workouts would be: Monday will offer a brisk 30 minute walk around the grounds of the facility; Tuesday
will be yoga; Wednesday will be guided meditation; Thursday will be palates; and Friday will offer a
chance to have fun and dance away the stress with a variety of different types of dance (i.e. salsa). This
proposal offers great benefits with little cost. Employees will be encouraged to bring their own gear
(workout clothing and yoga mats) and employers will be encouraged to get involved and help facilitate the
workouts. All of the music and workouts (aside from the fresh-air walks around the grounds of the
company) will be supplied from different sources, predominantly YouTube, which are free of charge.

My program will not only help relieve stress, boost morale, but will also help employees to improve their
level of cardiovascular endurance, muscular strength, muscular endurance, flexibility, and agility.
Companies, at their discretion, could offer rewards to employees who consistently participate.

SUMMARY

Wellness programs are becoming popular amongst individuals and companies. Many companies are
beginning to see the benefits of offering free (and incentive-based) wellness programs to employees.
Investing in my affordable program will not only benefit the employer and employee alike but will also
benefit the company as a whole by bringing a sense of unity to the team and creating a less-stressed
environment.

References

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

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

Journal Writing:
Unit Eight Journal Writing Assignment
Complete the Journal Assignment entitled: Explore: Creating Connection. Directions are found on pages
161 through 163 of the Mindfulness workbook. Upon completion of this Assignment, practice
developing these qualities in building stronger and healthier relationships.

Excluded Text

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 According to Stahl and Goldstein (2010), equanimity provides more balance in understanding the
interconnectedness of all like. I have been guilty of treating others differently based on my perception of
them. I would be kinder and more aware of my words when communicating with a person who seemed
sensitive and not be as conscious of my interactions with a person who seemed tougher. I have been
making efforts to treat everyone equally with deliberate kindness.
This exercise has shown me the growth and relapses that I have experienced. I plan on staying
aware of these qualities and practicing them to heighten the quality of person that I am. I also want to
start teaching my daughter about them and present myself as a positive example for her.
References
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.

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Unit 9: Applying Stress: Critical Issues for

9
Unit

Management and Prevention to your

Professional Life
Information to Remember:
Key Learning Point: According to Seaward (2015), a hobby is a pleasurable activity, or interest, aside
from an individual’s daily work responsibilities as a way of making order out of chaos. Participating
in a hobby is a great way to escape the trials of the day, de-stress, and simply relax.
Key Learning Point: Although sometimes challenging, forgiveness is considered an effective coping
skill. Releasing negative thoughts and leaving them behind can help keep an individual from the state
of self-victimization (Seaward, 2015).
Key Learning Point: Mindfulness is vital to the optimal physical, emotional and mental well-being of
everyone. Mindfulness places people’s focus on the here and now without judgment (Stahl and
Goldstein, 2010); thus placing people into higher awareness and allowing them to enjoy each
moment of life.

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Additional Information
McGonigal, K. (2013). How to make stress your friend [video]. Retrieved from
https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en
This TED talk is a secondary source that discusses how changing one’s perception of stress
can have a positive effect on one’s health. Viewing the effects of stress on the body simply as the body
preparing for the situation can potentially elevated the negative effects.

HeartMath Institute. (2015). The importance of resilience [video]. Retrieved from

https://www.heartmath.org/programs/importance-of-resilience/
This video is a secondary source that discusses the importance of resilience (which is the
ability to bounce back after a challenging situation). Resilience plays a role in each individual’s level
of energy throughout the day.

Centers for Disease Control and Prevention (CDC). (2015). Wellness at Work. Retrieved from
http://www.cdc.gov/features/workingwellness/
This secondary source is a great reminder that it is important to nurture your health no matter
where you are.

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 References

Centers for Disease Control and Prevention (CDC). (2015). Wellness at Work. Retrieved from

http://www.cdc.gov/features/workingwellness/

HeartMath Institute. (2015). The importance of resilience [video]. Retrieved from

https://www.heartmath.org/programs/importance-of-resilience/

McGonigal, K. (2013). How to make stress your friend [video]. Retrieved from

https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en

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

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

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