KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and Prevention

Stress Management and Prevention

Program Resource Guide

KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource Guide

By Forest A. Ballinger Kaplan University HW410: Stress: Critical Issues in Management and Prevention Jan. 15th, 2013

Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember Resources: Exercises: Exercises Tools: Journal Writing: Journal Writing
UNIT 2 THE BODY AS BATTL EF IEL D

Information to Remember Resources: Exercises: Exercises Tools: Journal Writing: Journal Writing
UNIT 3 F EAST OR F AM ININE

Information to Remember Resources: Exercises: Exercises Tools: Journal Writing: Journal Writing
UNIT 4 ONE PL ANET UNDER STRESS

Information to Remember Resources: Exercises: Exercises Tools: Journal Writing

UNIT 5 UNDER STRESS: WHAT NOW?

Information to Remember Resources: Exercises Tools: Journal Writing

UNIT 6 AGEL ESS WISDOM OF MEDITATI ON

Information to Remember Resources: Exercises Tools: Journal Writing

UNIT 7 SIGHT, SOUN D, AND BODY WORK

Information to Remember Resources: Exercises

Tools: Journal Writing

UNIT 8 THE WEL L NESS M ANDAL A

Information to Remember Resources: Exercises Tools: Journal Writing

UNIT 9 APPL YING TO STRESS: CRITICAL M ANAGEM ENT L IF E AND PREVEN TIO N YOUR PROF ESSIO NAL

Information to Remember Resources: Exercises Tools: Journal Writing

UNIT 1 0 APPL YING TO STRESS: CRITICAL M ANAGEM ENT L IF E AND PREVEN TIO N YOUR PROF ESSIO NAL

Information to Remember Resources: Exercises Tools: Journal Writing

ADDITI ON AL INF ORM AT IO N

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Unit 1: The Nature of Stress

Information to Remember:
Key learning point from the unit about The Nature of Stress

1
Unit

What is stress and what are stressors? Stress is pressure or tension, which can be both physical and mental. Stressors are those things which create stress, such as work or relationships.

Key learning point from the unit about The Nature of Stress What kind of impact does stress have? Stress has many negative impacts on our health, habits, and behaviors. Sleep behavior is often impacted by stress.

Key learning point from the unit about The Nature of Stress What kind of stress do I have? Stressors can include job related, spouse, children, financial, and school. Most of my stress comes from family and school.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Ex. 1.7 College Students Daily Stressors Survey. I think this survey is a good list of many stressors that students have, both younger and older.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide

Ex. 1.4 A Good Nights Sleep. This talks about why it is important to get sleep and made me think about my current habits.

Unit 2: The Body as Battlefield

Information to Remember:
Key learning point from the unit about The Body as Battlefield

2
Unit

What are the physical reactions to stress? There are many long-term effects of stress that may include strokes or heart attacks.

Key learning point from the unit about The Body as Battlefield What kind of damage can stress do? Stress can directly affect a persons memory and cognitive function over the course of their lives. Recent studies show however that this can be regained through proper stress relief techniques.

Key learning point from the unit about The Body as Battlefield Stress can also wear down immunities to diseases and lead to other serious health conditions.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Ex. 2.2 Immediate, Intermediate, and Prolonged Stress Effects. Deals with some of the physiological effects of stress.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide

Ex. 3.1 Physical Symptoms Questionnaire. I found from this that my currnet habits cause lower back pain and neck stiffness.

Unit 3: Feast or Famine

Information to Remember:
Key learning point from the unit about Feast or Famine

3
Unit

What are the emotional effects of stress? Stress can cause many negative emotions such as anger and fear. These can damage relationships with others.

Key learning point from the unit about Feast or Famine What are the spiritual effects of stress? Stress breaks people down and makes them question there believes. Stress is the main cause for depression which can lead to emotional and spiritual lose.

Key learning point from the unit about Feast or Famine Stress emotions and personality. Being more temperate can aid coping with stress. Some people have also learned to deal with stress better than others.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Ex. 5.7 Fear This. I found this to be rather enlightening about our fears and where they come from.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide

Ex. 4.1 The Psychology of stress. I definitely use many of the listed defense mechanisms.

Unit 4: One Planet Under Stress

Information to Remember:
Key learning point from the unit about One Planet Under Stress

4
Unit

Evaluating stress from global perspective. Also the biological and ecological stress on humans.

Key learning point from the unit about One Planet Under Stress Socio-economic stress and how it relates to resource management.

Key learning point from the unit about One Planet Under Stress Planetary stressors such as overpopulation and poverty and how they influence our health.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Ex. 7.6 Your meaningful purpose in life. This was a good tool to see where we have been and where we are going.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide Ex. 6.3 Stress-Resistant Personality Survey. This shows if you have a stress resistant personality.

Unit 5: Under Stress: What Now?

Information to Remember:
Key learning point from the unit about Under Stress: What Now?

5
Unit

Coping with Stress. Having a positive outlook and maintaining a positive mindset.

Key learning point from the unit about Under Stress: What Now? Training your self to cope with stress. Humor can reduce stress and also help the healing process.

Key learning point from the unit about Under Stress: What Now? Learned habits and how they affect coping with stress. Being assertive and setting boundaries are good coping mechanisms.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide No Exercises.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide
Ex. 8.1

Reframing: Seeing a Bigger, Clearer Perspective. Talks about perspective and seeing things in a less stressful way.

Unit 6: Ageless Wisdom of

Meditation
Information to Remember:

6
Unit

Key learning point from the unit about Ageless Wisdom of Meditation Relaxation techniques; breathing. All five senses can be used and breathing is a very effective physical relaxation technique.

Key learning point from the unit about Ageless Wisdom of Meditation Relaxation techniques; meditation. Meditation is easy to do and is a cost effective way to relieve stress.

Key learning point from the unit about Ageless Wisdom of Meditation Relaxation techniques; mental imagery. Another affective method for reducing stress and focusing the mind.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Ex. 20.2 Three Short Guided Visualizations. Great for relaxing.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide Ex. 18.1 Too much information. An example of how times have changed.

Unit 7: Sight, Sound and Body Work

Information to Remember:
Proper nutrition can lesson the impacts of stress. negative impact our eating habits.

7
Unit
Stress can have a

Key learning point from the unit about Sight, Sound and Body Work

Key learning point from the unit about Sight, Sound and Body Work Stress can also have a negative impact on the bodys ability to digest, absorb, and eliminate

Key learning point from the unit about Sight, Sound and Body Work Why do certain foods trigger a stress response? Foods high in sugar or fat are examples of the types of foods that would trigger a stress response and create cravings for these foods.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide Ex. 27.1 Stress related eating behaviors. These are some examples of the horrible habits that stress can create.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide No exercises.

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Unit 8: The Wellness Mandala

Information to Remember:
Key learning point from the unit about The Wellness Mandala

8
Unit

What impact does physical exercise have on stress? Physical exercise releases endorphins and improves your mood as well as your overall health.

Key learning point from the unit about The Wellness Mandala Ways to use exercise as a coping mechanism for stress. Exercise and physical activity can be important parts of relieving stress. It is important to make time for physical activity as a stress reliever.

Key learning point from the unit about The Wellness Mandala There is a mind and body connection that is vital to achieving holistic stress management and health and wellness.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide No exercises.

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide Ex. 28.1 Physical exercise. Makes you think about your exercise habits and some of the reasons people have for not exercising.

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Unit 9: Applying Stress: Critical

Management to your Professional Life

Information to Remember:

9
Unit

Key learning point from the unit about Applying Stress: Critical Management to Your Professional Life What is stress management? Finding different ways to control stress through regular use of various relaxation techniques.

Key learning point from the unit about Applying Stress: Critical Management to Your Professional Life What are some of the relaxation techniques that can be used in stress relief? Exercises such as Tai Chi and other progressive muscular relaxation techniques such as yoga.

Key learning point from the unit about Applying Stress: Critical Management to Your Professional Life What are the benefits of regular use of these techniques? Regularly practicing these techniques can help physical and emotional resilience, heal, and boost overall self image and confidence.

Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide NA

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10
Unit
Tools: Journal Writing:
List the title (s)of Journal Writing (s)selected to include in the resource guide NA

Unit 10: Applying Stress: Critical Management to your Personal Life

Information to Remember:
Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life <insert your text> Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life <insert your text> Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life <insert your text>

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Resources: Exercises:
List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>

Tools: Journal Writing:

List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>

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Additional Information
Seaward, Brian Luke. (2009). Managing Stress Sixth Edition: Principles and Strategies for Health and Well-Being. Jones and Bartlett Publishers: Sudbury, MA - This was of course are course book and was used in every chapter of this entire course making it the most important source I have used. Sapolsky, Robert, (2004). Why Zebras Dont Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, Third Edition. Holt Publishing: New York - This book was both insightful and humorous. It talks about some of the effects that prolonged stress has and also about some of the more modern stressors such as PTSD. University of Minnesota. (2012). Learning and Academic Skills Center. Retrieved from University of Minnesota, HW410 website.
- I found the relaxation techniques described in the pamphlet selections from week 6 very useful and informative. I hope to use these in the future for myself and for reference.

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