Stress Management and Prevention Program

Resource Guide

Cutressa M. Williams
Kaplan University
HW410: Stress Critical Issues in Management & Prevention
19 August 2014

Unit One: The Nature of Stress

Information to Remember

Embracing Change:

Change and Stress are now considered synonymous, especially in Our constantly shifting
21 century world. The inability, or more so, the unwillingness to move with the times can be
a source of stress for many people. I want to remember to remind Myself how much I adore
change and embrace the shifts and differences as opportunities, rather than distractions.

Eustress: Good Stress:

Our Seaward class text defines Stress as the experience of a perceived threat (real or
imaginary) to One's mental, physical, or spiritual well-being, resulting from a series of
physiological responses and adaptations (2011). Eustress, on the other hand, is defined as
Good Stress any stressor that motivates an individual toward an optimal level of
performance or health (Seaward, 2011). Since living on 21 st century Earth pretty much
guarantees some exposure to stress, it greatly lessens My personal stress level to know that
not all of that exposure has to be negative and detrimental to My personal health.

Sleep Hygiene:

One's sleep hygiene classifies any factors that are subject to affecting the quality of sleep
experienced. Working in a constantly moving industry, like airline travel, along with the great
accompanying potential for jet-lag and full-time school & its commitments could cause My
personal sleep hygiene to suffer greatly; however, I refuse to allow it to be. I feel much
stress is a matter of choice. I can choose to be adversely affected by My current life's
commitments; or, I can choose to embrace and enjoy them I opt for option 2.

Resources Exercises:
My Health Philosophy
Health & Wellness to Me: health and wellness are necessities of life - They are
EVERYTHING - without them One has No (Real) Life. If one does not have their health, then
they have NOTHING with which to Enjoy Life. People, myself included, make all kinds of
goals and ambitions for life: physical (appearance), financial, relational, social and emotional,
spiritual; however, the most imperative goal/aim/quest should be for Vibrant Wholeness of
body, mind and spirit. Soundness, completeness, vibrancy, energy and the Oomph to get it
all, IS health and wellness, to me.
Tools Journal Writings:
Sleep: Secret of Effectiveness

I laughed when I read the statement about how sleep patterns change when you leave
for college, because that was definitely true for me. Prior to college, I never used an
alarm clock. My grandmother would awaken me or I would just wake up on my own. But
when I got to college, I discovered snooze and it was down hill from there :). Now, this
second time around college experience is much different, as I am an adult now; and,
have a full-time job, in addition to school and school is online (which I Definitely prefer).
Thankfully, I do not have any problems going to sleep, usually. Since I am currently a
flight attendant and my schedule is very erratic, all over the place. Sometimes I feel a bit
stressed, if I know I have an early early morning the next day and I do not feel sleepy
the night before - I feel a little anxious. I recently discovered a fantastic sleep app and
so I turn turn it on and just listen to the rain sounds and I am asleep before I know it.
The app measures my sleep patterns to determine light sleep versus deep sleep, so I
like to look at it the next morning to see how much deep sleep I actually achieved. It is
really satisfying to see a lot of blue, which means that I had a lot of deep sleep.

Letter to Future Self

Cutressa, Girl You ROCK! Just in case NO ONE ELSE tells Me, I just want to remind
Myself! Life is Life and when it feels more like LIFE than Life, just remember that embracing
change is Good and helpful in experiencing Eustress, which is good helpful to the body than
detrimental. Remember to use the sleep App as often as possible, as seeing that beautiful
blue (indicating REM sleep) always guarantees a smile every morning. Take Bobby McFerrin's
advise today and everyday and add the twist: Refuse to Worry and CHOOSE to be Happy
(instead) ALWAYS! Love, Cutressa (late summer 2014)

Unit Two: The Physiology of Stress

Information to Remember

Psychoneuroimmunology & The Borysenko Model:

Psychoneuroimmunology is the study of the effects of stress on disease . It treats One's

mind, central nervous system and immune system as one inter-related unit (Seaward, 2008,
p. 54). When One's immune system is operating normally, it is precisely regulated. Stress
alters the vulnerability of the immune system (Seaward, chapter 3 Powerpoint). The
purpose of the immune system is to protect the body from pathogens, either externally
generated (e.g., bacteria) or internally manufactured (e.g., mutant cells), which impede the
proper functioning of the bodys regulatory dynamics (Seaward, 2008, p. 55). The health of
One's Immune System is critical for good health. Our bodies are fearfully and wonderfully
made. God designed them to function properly and take care of any issues which may arise
that are intent are derailing that fully functioning process. Myrin Borysenko, an immunologist,

classifies disease and illness as either autonomic dysregulation (increased sensitivity to

stress, speeding up metabolic production) or immune dysregulation (suppression functions,
not operating at full capacity). It is important to remember to keep My immune system in top
shape, so it can support Me as it was designed to do.

Chakra Energy System:

Sanskrit for spinning wheel. Chakras are part of the subtle anatomy. The seven major chakras
align from the crown of the head to the base of the spine and connect to various endocrine
glands. Each major chakra is directly associated with various aspects of the mind-body-spirit
dynamic. When a specific chakra is closed, distorted, or congested, the perception of stress,
disease, or illness may ensue (Seaward, 2008, p.536). This system is divided into seven
identities:

First Chakra: Root. Related to security issues

Second Chakra: Sacral. Related to control issues

Third Chakra: Solar Plexus. Related to Self-Confidence & Wisdom

Fourth Chakra: Heart. Related to LOVE and anger issues

Fifth Chakra: Throat. Related to issues of Life Purpose

Sixth Chakra: Brow. Intuition

Seventh Chakra: Crown. Spiritual

This system resonates with Me because it helps to pinpoint certain areas in, on and around
the body which work in tandem with each other to keep the WHOLE person strong: spirit, soul
and body.

The Meridian System:

Similar to the Chakras is the Meridian System: a network of hundreds of interconnected points
throughout the body, which allows for the passage of energy between the physical and subtle
bodies of the energy field. The meridian system of energy is used in the practice of shiatsu
massage and Chinese acupuncture (Seaward, 2008, p. 75). The body is composed of 12
Meridians, each interconnected to a vital organ. Acupuncture is used to allow the easy flow of
energy between each Meridian (organ) to maintain health and stave off sickness and dis-ease.
Again, like the Chakras, this concept appeals to Me because of its preventive nature. It's
purpose is to focus on maintaining health, as opposed to thriving to regain it with artificial (and
sometimes harmful means with pharmaceuticals) means.
Resources Exercises:
Rapid Heartbeat and Breathing are the associated reactions I feel in relation to stress.
Tools Journal Writings:
How Stress physically manifests in My body: tension headaches, muscle tension,
especially in neck & shoulder and sometimes in the lower back region also.

Thankfully, I did not experience any tension headaches this past week;
however, these are an issue for Me at times. The tension in My neck and
shoulders seems to be a constant, yet unwelcome companion these days.
The delicate balance of f/t work (that includes a Huge travel schedule), f/t
school and establishing a business and a romantic relationship, ALL
require attention and can produce some stress.

Letter to My Future Self:

Hi Cutressa ALWAYS Remember that ALL things are Possible! Remember that Life is

short and it is to be LIVED Out Loud, not existed away day by day with dread. Remember the
Borysenko model concerning stress' vulnerability to the Immune System. Don't Sweat the
Small Stuff! Remember to visit Your Acupuncturist and Chiropractor regularly to keep the Chi
freely flowing throughout the Chakra & Meridian systems to keep You strong, vibrant and
glowing with Excellent Health! With ALL My Love, Cutressa (late summer 2014)
Unit Three: Psychology of Stress
Information to Remember

Maslow's Hierarchy of Needs:

Dr. Maslow's work is most appealing to Me because of the foundation upon which it is based:
optimism and the power of True Human Potential. Unlike many other Psychologists, Dr.
Maslow chose to study examples of men and women who epitomized the height of human
potential, individuals exhibiting the unique combination of creativity, love, self-reliance,
confidence, and independence (Seaward, 2008, p.104). His great desire to celebrate human
potential urged Him on in His creation of what We now know as The Hierarchy of Needs. There
are six layers: 1. One's basic psychological needs must be adequately addressed and satisfied
in order to effectively move on the next level of potential. The needs of the body food, sleep
and sex, must be positively satisfied; 2. Safety and a feeling of general well-being: clothing,
adequate housing and sufficient final means to attain AND keep these essentials; 3. A sense
and knowing of Love and Belongingness for physical affection and strong and healthy
relationships; 4. Self-Esteem and the desire to prove Self-Worth; 5. Self-Actualization:
Maximized Human Potential; 6. Self-Transcendence: offering of One's self in pure service to
others.

Jung and the Iceberg (concept):

Dr. Carl Jung theorized the human brain as that of an iceberg the tiny portion seen above the
water, is indeed that, only tiny. The larger and more formidable part of the berg is underwater,
as is similar to the Conscious and Unconscious minds of people. Far superior in its powers,
One's unconscious mind is the source of ultimate enlightenment and is divided into two levels:
personal and collective unconscious. The personal unconscious is the repository of the
thoughts, perceptions, feelings, and memories of the individualeverything dropped from the
attention of the conscious mind (Seaward, 2008, p. 91). While the collective portion is the
honey-pot, so to speak, it is the ultimate and most desirable aspect of the human mind and
understanding.

The

collective

unconscious

represents

profound

and

potentially

inexhaustible reservoir of human thoughts and ideas integrated with ancient wisdom, which he
claimed is essentially passed down from generation to generation, not unlike physical
characteristics genetically passed down through generations of humanity. Jung believed that
although this level was more difficult to access, the resources in this reservoir were invaluable
in aiding the self-discovery process (Seaward, 2008, p. 91).

Dr. Elisabeth Kubler-Ross and the stages of grieving:

Dr. Kubler-Ross was a psychiatrist who developed the stages of grieving process while
working with terminally ill cancer patients and recorded Her findings in Her now famous book
On Death and Dying. Although the concepts were developed in connection with persons facing
actual physical death, they can be applied (as I have) to any dying/unmet expectation in life.
The five stages are: denial, anger, bargaining, depression, acceptance. Initially, each patient
was observed as being in a state of denial, the refusal to accept the truth of the current

situation; followed by anger or outward expressions of hostile emotions, directed towards self,
family, those trying to help and a higher power; then the bargaining begins, a negotition for
more time to live, grow, learn, succeed; eventually, depression sets in, possibly in two
stages: reactive (if the person looses an anatomical part, as in a breast to breast cancer) and
preparatory (feelings of impending loss, up to & including Ones' own life); and, finally
acceptance, which is the acknowledgment of One's present circumstances, whatever they may
be (Seaward, 2008, pgs. 95 & 96).
Resources Exercises:
I agree with the quote from unit three: He who angers You, conquers You Elizabeth Kenny.
As I have NO desire to be conquered by another, I refuse to allow Myself to anger much.
Although there are times when anger, especially a righteous indignation, rises up and I allow
and flow with it. Overall, I am NOT given to anger; however, keeping feelings constantly
bottled up inside is just as unhealthy. A healthy, controlled expression in certain instances a
not always a negative reaction.
Tools Journal Writings:
My grief experience(s): Like every other human being, I have had many disappointments in
life; however, upon reflection, thankfully, I have yet to experience anything that I feel
qualifies as passing through the stages of grieving. When I encounter unmet expectations,
I would say sadness and even frustration are often characterizations of the day; however, I
am soon over the incident. I purposefully bounce back quickly.
Anger-Based Stressors
a. Finances I am mature enough to know better
b. Lack of Prayer & Meditation My OWN fault, no one else to blame

c. My Overweight, Bankrupt Body CHANGE IS ONLY MINE TO TAKE!!!

Fear-Based Stressors
a. NO husband yet at 40, will I ever meet the Right ONE?
b. Professional Plans succeeding at 40, am I too late to make a REAL Success of My Life?!
Letter to Future Cutressa:
Dearest Self, regrettably Life is thwart with missed opportunities, unfulfilled
expectations and desires, and sometimes, even regrets. For those things that are outside of
Your control, remember to NOT allow them to keep You down; however, for those things that
You ONLY have the ability and wherewithal to change, DO SO! Remember, once Your basic
needs are sufficiently satisfied, You are free to dance with the real, total essence of Who
You truly are, that part that is protectively hidden beneath the surface of the water. From this
place of depth and strength, grieve, IF You must, then move promptly past those stages to
BLISS and Just Do It Nike was right! :) ALL the BEST ALWAYS, Self from August 2014

Unit Four: Personality Traits & Human Spirituality

Information to Remember

Sensation Seeker or Personality R:

People with this personality type are less likely to be plagued by stress and its devastating
effects. IF this person is to suffer or experience pain, it will be as the result of action taken
rather than from regret over not proceeding. This describes Me somewhat. I bore easily with
monotonous tasks and am willing to LIVE LIFE to Its Fullest, even IF that means some
heartache sometimes, rather than merely sitting back with stifling caution that produces NO
rewards in Life. As an example of My sensation, I resigned from My joy-killing & extremely

monotonous & boring corporate job and up and moved to Germany, without fully knowing the
language or a soul living there. I secured a job as an AuPair (glorified chauffeuring nanny) and
taught English, as I had already earned My 1 st B.A., in English, and LIVED one of the most
exciting years of My Life. It was Amazing! I would do it again now, even at 40 and even with My
daughter in tow.

Importance of Self-Esteem (The Bottom-Line Defense)

Self-esteem: The sense of underpinning self-values, self-acceptance, and self-love; thought to

be a powerful buffer against perceived threats (Seaward, 2008, p. 147). For Me good, high
self-esteem is important. Because I possess it, I am less likely to be devastated by many of
life's disappointments. It is NOT to say that they do not hurt, especially those involving
romantic relationships; however, I know, even if I only remind Myself, that the other party is the
one loosing in the end -- as I would/could have been the BEST and most supportive, loving,
caring, generous, creative partner they could have dared to hope for and dream of, but now,
sadly they will never know. Having a healthy, NOT over exaggerated, sense of One's worth is
critical in effective stress reduction. When potentially stressful situations present themselves
for Me to fret over, I simply choose, with the strength of will and fortitude supplied by My
bottom-line defense to see the ribbon in the sky, or the silver lining in the cloud, or any other
of the other applicable sayings. I decide to move past the situation, even if that means a
necessary, yet brief grieving period to aid Myself.

The Path of Jesus:

Without a doubt, I simply Must Remember The Path of Jesus. He is Everything to Me. He gave
His ALL; and, I am so incredibly thankful! Our Managing Stress text describes Him as a

remarkable spiritual leader with a timeless message of compassion, forgiveness and integrity
ultimately spreading the message of Unconditional Love, which is altruistic in nature and
expects nothing in return for its service and expression(s) (Seaward, 2008, p. 171). To Me and
millions of others, He is so very much more than a mere remarkable leader, but Our Savior and
King! His message and demonstration of Love was and continues to be the most incredible
and amazing the world has ever seen and will ever see. His path of Love is the key to Truly
Living Life. One can merely exist, simply going through the motions of day to day, striving in
their own strength to provide for their families; or, choose the LIFE (and therefore LOVE) Jesus
so freely provides and learn to cope with the stresses of life in a manner that does not
unreasonably disturb the Joy of the Journey of Life.
Resources Exercises:
My Life's Core and Defining Values

Kindness

Keeping
Peace

LOVE

Fun

Respect

Tools Journal Writings:

Inner Resources that help you get through the tough times:
1. LOVE: for Myself and My Freedom to continue living FREE to LOVE MORE
2. My Daughter, Aspen. She NEEDS Me to handle situations in an effective, adult manner.
3. Faith in My Father God and Jesus ALL that He has (and continues) to GIVE to/for Me
Letter to the Future Me:
Dear Darling Me, NO matter what is currently transpiring (or not) in Your life at the
moment, ALWAYS remember that no matter what Jesus' LOVE is FOREVER Yours, as long as
You choose to continue receiving It. As You continue to BE who You divinely designed to be
and pursuing those opportunities that bring You challenge and Joy, ALWAYS know You are
Special, Uniquely created for Greatness and the BEST and ONLY Cutressa Moniquee
Williams there will ever be! Take Heart and Be (forever) Joyful LOVE Me from August 2014

Unit Five: Stress' Coping Strategies

Information to Remember

Reframing:

I LOVE what reframing represents: neutralizing perceived threats; seeing both the positive and
negative and choosing to focus (solely) on the positive; NOT seeing One's self as (a/the)
victim; a cognitive tool for (self) empowerment (Seaward, 2007, p.3 (1). Many people tend to
belittle or look down on those of Us who choose to ALWAYS see the positive calling Us
Pollyanna or accusing of not living in the (so-called) real world. However the technique of
Reframing gives credence to this positive and life-enhancing outlook. Why CHOOSE to be

miserable, depressed and sad, when it is equally possible to CHOOSE NOT to be so, but to
decide to reframe the situation for personal benefit & satisfaction?

Healing Power of Humor:

A Merry Heart does Good like a Medicine (Proverbs 17:22, Holy Bible). In speaking strictly for
Myself, I make it a point to Purposefully laugh ALOT, daily in fact. I feel good when I laugh. I
feel happy when I laugh. I feel ALIVE when I laugh. In addition to the Bible, of course, I agree
100% with Mark Twain, Against the assault of laughter, NOTHING can stand. Norman
Cousins a man who dared to heal himself. Diagnosed with a dreadful and painful disease
with little hope for a successful recovery, He took to learning all He could about the illness that
dared inflict His body. He soon discovered that there is a strong correlation between stress,
particularly negative perceptions and emotions, and his specific disease. So, the question
occurred to him: If negative emotions such as guilt, worry, and anxiety are thought to be
related to, and perhaps even to promote, disease, is it possible for positive emotions to
maintain health, or even restore ones health? (Seaward, 2008, p. 259). His now famous
book, Anatomy of an Illness (1976), details His use of humor as a vital part of His healing
regime on the quest to regain, and maintain, His good health. There are many ways in which
One can effectively incorporate humor into their daily life to support the regaining (if necessary)
and maintenance of good health, including an aspect of reframing, in choosing to see the
funny side of a situation. Even in extreme cases of death and dying, a remembrance of those
still alive and times when the ill person did something humorous can encourage them to fight
to be able to do that same thing again and again. The benefits of Humor are numerous,
including: decrease of pain (the human body produces the pain-killing hormones, endorphins,

in response to laughter); immune system strengthening (a good belly laugh increases the
production of T-cells, interferon and immune proteins, or globulins); and decreasing stress
(laughter significantly reduces cortisol, which is abundantly during stress, and returns the body
to a more relaxed state (Seaward, 2007, p. 8 (2).

Benefits of Healthy Boundaries High Self-Esteem:

Self-esteem plays a critical role in how we handle day-to-day stress. Low self-esteem
becomes a bulls eye for problems and issues to target, whereas high self-esteem allows small
problems and issues to roll off our back and bigger problems to be divided and conquered
(Seaward, 2007, p. 4 (3). Knowing that One's Life is more than the mere problems of today, is
critical to keeping stress at bay. A high-sense of self-esteem is not only good, but practical in
maintaining (or if necessary, restoring) health. Learning to compartmentalize and separate the
issues of life into important and non-important, non-relevant topics is critical. High self-esteem
is considered the best defense against stress; strategies used to combat stress are useless
without a strong feeling of self-worth or self-value. Although an abstract concept, your selfesteem should be attended to regularly, every day, like brushing your teeth and eating. It is that
important (Seaward, 2008, p. 150-151)
Resources Exercises:
No exercises were available for this unit.
Tools Journal Writings:
Importance of Reframing:
1. Situation: My workdays tend to be VERY long, sometimes leaving little to no time for
exercise.
Reframed Perspective: As a flight attendant, I am constantly walking through airports and up

and down the aisle of the aircraft serving passengers. I have chosen to utilized this activity as
exercise, when necessary. I have a Fitbit wearable device which helps Me tremendously. It
keeps up with my daily steps and helps Me feel so good when I achieve My goal of a minimum
11,500 daily. Instead of being frustrated, I now look forward to those long walks down the
corridors and through the lines at the airport.
2. Situation: My line of work can make it difficult to eat healthy and inexpensively.
Reframed Perspective: To ensure I am able to control the quality and price of the food I
choose to eat, I have begun packing sensible food items I can combine into quick meals that
either do not require any heating elements, as in sandwiches and wraps; or, foods that can be
eating safely with only a microwave reheat. 80% of the time, there are microwaves and minifridges in our assigned hotel rooms; but the times that are not conveniently located, the hotels
do their best to accommodate crews with access to such facilities.
3. Situation: It is difficult being separated from My daughter. I am currently living in
Pittsburgh, while She is still living at home in Birmingham.
Reframed Perspective: I KNOW the situation is temporary. At the moment, it is easier for Me
and much less stressful, to live in the place where I work. Because of the nature of My work,
where I might be gone from home for up to 5 days at one time, it would be impossible to do so
IF My daughter lived in Pittsburgh with Me. As We have no family there who could care for
Her while I am working, it is BEST that She remains at home with Our family (My sister and
aunt) who love Her and can take excellent care of Her in My physical absence. Additionally, it
makes for a GREAT time, as Aspen and I can meet in fun places and have a great time
together.
Letter to the Future Me:
Dear Beloved One, You are Strong! You know Your self-esteem is High it is a good
thing to ALWAYS CHOOSE. Remember to use the valuable techniques of reframing and
humor to ease the sorrows & stresses of life. IF necessary, watch the movie Shallow Hal,
which is ALWAYS a guaranteed laugh!!! Your positive attitude and outlook on Life and ALL its
adventures has and will continue to serve You well just keep Your head up and Your smile
big & bright. I am ALWAYS here for You, LOVE ALWAYS, Me :)

Unit Six: Relaxation Techniques: Breathing, Meditation and Mental Imagery

Information to Remember

The Breath Cycle:

Four distinct phases encompass a full, active breath. Concentration is required in order to
successfully achieve the relaxation intended from this diaphragmatic breathing process. First,
there is Inspiration, or the act of (focusing purposefully on) taking a breath in the nose or
mouth; Secondly, a very slight pause (& conscious acknowledgment is required); Next, the
Exhalation, or the (purposeful) releasing of the breath that was taken in and held; and Finally,
another slight pause (& conscious acknowledgment) completes the cycle (Seaward, 2008, p.
347). Taking the time to actively breath is effective in creating calm and releasing stress. This
is a practice I have incorporated from time to time and will be cognizant to do more of on an
on-going basis.

Inclusive Meditation:

A form of meditation where all thoughts are invited into awareness without emotional
evaluation, judgment, or analysis (Seaward, 2008, p. 359). This form is more along My
comfort level when considering meditation. I was not aware another form existed, other than
sitting still and quiet and purposefully straining (at least for Me) to quiet My mind. I was rarely
successful for any significant length of time in achieving such a Zen state, of which One
normally associates with meditation. It is so liberating to know that total elimination of ALL the
noise is not necessary to achieve the many benefits of meditation. Simply acknowledging,
without judgment (at the time), My thoughts and allowing them to present themselves is a
strategy I look forward to incorporating & embracing for a stress-free life.

Healing Body Images:

This is one of three categories of mental imagery used in the purpose of healing illness &
disease (Seaward, 2008, p. 399). This technique vividly reminds Me of a scene from a movie
that I saw years ago, but continues to profoundly affect Me. It was about a woman who had
cancer. I remember just before She was declared in remission, She began to see Herself
chopping away at the jungle of vines that represented the cancer in her life and body. She
hacked and hacked until EVERY trace of anything was gone; and, in so doing, She healed
Her body of that dreaded disease. This imagery is extremely powerful for Me, as I am a very
visual person and it will be easy and comforting for Me to remember.
Resources Exercises:
How My brain works:
How would you describe your dominant thinking style? Would you say that your left
brain or right brain dominates?
I definitely know that I am more (consciously) right-brain focused. When I think of leftbrain thinking, math, science and engineering come to mind areas where I
purposefully choose not to focus much consideration. I am more comfortable with
holistic, imaginative, artsy-inspired thinking. I, as the right-brain, am the Idea
Generator; while, a left-brainer, would be the planner for the ideas' execution.

If you were to make a guess or assumption as to why your thinking skills gravitate
toward one direction or the other, what would be your explanation?
I would say 10th grade Geometry changed My brain-focus. Prior to this math class, I
LOVED math. I excelled the year before, as always, in Algebra; but, Geometry was an
entirely different animal and shifted My focus more in the direction of the written word
and History. Physical sciences were never a strong point; but I enjoyed Physics
however Chemistry was very challenging. I can, when necessary, of course, apply
sufficient left-brain dominate skills to accomplish tasks; however, it is not My
preference to do so.

One of the basic themes of wellness is balancein this case, balance of the right-brain
and left-brain functions. Based on your answer to the first question, what are your
dominant thinking skills and your non-dominant thinking skills? What are some ways
you can balance your patterns by bridging between the right and left hemispheres of
your brain?
Dominate: Idea Generation, Words [book creation] (non-fiction, mostly), Marketing and

Sales;
Non-dominant: numbers [anything beyond simple math], science (except for
Astronomy)
Creating Balance: I have done My own taxes since high school and up until recently, for
many friends and family members; have the capacity and ability to forecast sales
projections
Tools Journal Writings:
Ways to bring balance back into life by taking time to quiet the mind:

Taking time to BE Grateful. Thanking God for ALL His many rich and wonderful
blessings. Despite how I act, He is ALWAYS GOOD to Me!

Reflecting on how far I have come. There were many darker times in My life
previously and now days are much clearer and I have much in My life to be happy and
Excited about.

Choosing to BE Present and Kind in the MOMENT! Living for TODAY, while
planning for tomorrow.

Letter to Me in the Future:

Hello Lovely just a quick note here. Want to ALWAYS Encourage You to BE Present in
the moment. Yes, planning for the future is important and helps to ease any stresses of the
present; but, being present is imperative for successful living now and therefore ensuring an
opportunity for said future. Stop and breath, allow Your thoughts to surface with interruption or
critical judgment now (the time will soon come to separate them) and See Yourself hacking
away at the dis-ease currently present! I LOVE You Believe in You and KNOW You will make
it!!! Forever with You and cheering You on, Me from August 2014

Unit Seven: Nutrition

Information to Remember

Total Nutrition:

Nutrition is a complex subject consisting of five essential aspects: nutrients, digestion,

absorption, metabolism and elimination. Often the focus centers solely on the nutrients in
One's diet, however all of the aspects are equally as important (Seaward, 2008, p. 490). I want
to always remember, for Myself, My family and clients that One's total vibrant health is a
combination of all of these elements. While eating the best foods is critical, as I become what I
eat, equally as important is the proper digestion (efficient breakdown of food in the stomach &
small intestine), subsequent absorption (assimilation of foods as fuel through the small
intestine to the blood stream) and metabolism (molecular & metabolic cellular functions) of
these foods and finally the elimination (removal of wastes) of anything not efficiently used by
the body.

Essential H2O:

Water is Everything especially to the human body. While humans can go many days, weeks
even, without food, without clean & refreshing water for just a few days could be life
threatening. Water is critical to the optimal functioning of every cell in the body. It not only acts
as a means of transportation of essential nutrients to all cells, but is involved in a host of
chemical reactions as well as maintenance of the bodys temperature (Seaward, 2008, p.
493).

Spiritual Nutrition:

A term to suggest that the color of specific fruits and vegetables augments the flow of subtle
energy to the respective chakras represented by these colors (Seaward, 2008, p. 502). I
highlighted the significance of the chakras back during unit two, as they are essentials to
proper physiological balance for keep stress at bay. This system does double duty in efforts to

keep One physically and mentally strong & healthy. The seven energy systems of chakras are
represented by color:

red = base of spine; orange (navel); yellow (spleen); green (heart);

aqua-blue (throat); indigo blue (forehead); violet (crown)

Tools: Journal Writings:

The following table identifies the seven chakras, their respective body regions, and the color
associated with each chakra or region. List five fruits, veggies, or herbs for each color.
Chakra
7: Crown
6: Brow
5: Throat
4: Heart
3: Solar plexus
2: Navel
1: Root

Body Region
Pineal
Pituitary
Thymus
Heart
Adrenals
Spleen
Gonads

Color
Purple
Indigo
Aqua blue
Green
Yellow
Orange
Red

Food Choices
Purple Cabbage
Figs
WATER
Spinach & other leafy greens
Yellow peppers
Carrots & oranges
Red peppers & pomegranates

Additional Thoughts:
I agree with the philosophy of Colorful Eating. I remember reading a book once that
highlighted even incorporating fast foods into the color spectrum is helpful; NOT that I
advocate eating fast foods often however, adding a salad to that cheeseburger CAN be
helpful on the go.

Unit Eight: Physical Exercise & Activities

Information to Remember

Phases of Effective Exercise:

It is important to maintain safe practices as One engages in physical fitness. A warm- up and
cool down are necessary companions to the stimulus stage of the exercise regime to be

effective. The warm-up is the initial phase where movement begins to increase the circulation
to the large muscles and areas that will be the focus of the stimulation stage. Once sufficiently
warmed, a seamless progression to the conditioning phase is made and maintained for a
purposeful length of time from, 10 to 50, minutes. Immediately following the intense exertion,
the cool-down phase begins where circulation is decreased to restore One's resting heart rate.

Exercise can stave off Injury:

Exercise can be used not only to strength One's body, but simultaneously to prevent and
recover from injuries that prolonged activity can bring. Developed as a series of exercises to
strengthen the core muscles of the bodys frame by Joe Pilates several decades ago, Pilates
was originally used by dancers and athletes for both prevention and rehabilitation of athletic
injuries (Seaward, 2008, p. 521). There are multiple forms of exercise designed for as many
diverse and multiple purposes utilizing the best type for the desired effect(s) is(are) essential
to overall healthy life and invigorating strength.

Exercise as a Defense against depression & sadness:

Movement is the name of the game. Habitual physical exercise produces both physiological
homeostasis and mental homeostasis. Individuals who engage in regular physical exercise
report higher levels of self-esteem and lower incidences of depression and anxiety (Seaward,
2008, p. 525). The simple of act of movement, be it as simple as walking or dancing, is
effective in keeping the body moving inside and out staving off opportunities for depression
& sadness to settle too long.
Tools: Journal Writings:

1. Describe your exercise habits, including the formula for success (intensity, frequency, and
duration of exercise).
Overall, I enjoy strength training more than pure aerobic activity. I enjoy using
weights, especially kettlebells to build strength and solid muscle, which replaces the
fat. I know aerobic activity is vital and important, so My preferred methods are
swimming, dancing and walking. I subscribe to the a little daily is best philosophy. I
have the ability to walk daily, so why not purpose some that walking as specifically
exercise? It works for Me. I always enjoy playing sports (tennis and baseball) on My
Wii when I am home.
2. What are your favorite activities? If for some reason you were injured and couldnt do your
favorite activity, what would be your second option for exercise?
As stated above, weights and associated/related activities are My preference;
however, if injury were present, I think I would still be able to swim and lightly/briskly
walk, even if at a much slower pace, I could increase the distance.
3. What do you do to motivate yourself when you are less than inspired to get up and out the
door? What are some additional incentives to maintain a regular exercise regimen?
Regrettably, I often go and forth between intense focus on physical activity in
particular and days of direct non-activity. In order words I am walking everyday
many steps; however, some days I may be very distracted and not really focus on t
hem as specifically exercise, but just as the necessary movement from one spot to
the next. What seems to bring Me around the fastest is think about how the EFFORT
NOW is worth the investment and how happy I will feel/be months from now for
taking ACTION TODAY as opposed to later. At the moment, I am still in the
processing of crafting My ideal body, and although LOTS of progress has been
made, I have a LONG way to go to be where I desire to be.
4. Most people say that they cannot find the time to exercise. Considering classes, studying,
work, social obligations, and the like, it is hard to fit in everything. So the question of
priorities comes to mind. What are your priorities in terms of your health? Do you see your
perspective changing in the course of your life? Right now, what can you do to find (make)
the time to get physical exercise every day?
Since I have awaken to the realization of the VITAL Importance of My Health, I see
every movement as an opportunity to improve Myself. I accept that My MOST
important goals Must be for My health, as If I do not have it, I have NOTHING.
Health and Fitness are MORE IMPORTANT than My financial success, My relational
success EVERYTHING as If My health is NOT sufficient to support My ability to
achieve the other goals I will have NOTHING! I do NOT see this realization
changing, but only increasing in fervency.
Unit Nine: Applying Stress Critical Prevention
Information to Remember

Importance of Forgiveness:

Forgiveness is ONLY for the One extending it to him/herself. Despite having been victimized or
mistreated by another, the person who owns the hurt also, owns the Exclusive right to
release it and let it go. The act of forgiving is NOT self-defeat; but rather Self-Empowerment.
It allows the receiver of the wrong to move on from experience and not be held victim to it,
for lack of a better choice of word. Forgiveness is effective in the prevention of stress due to
the powerful position it yields, rather than the slave one perceived through disillusionment. The
simple act of CHOOSING to Forgive is a Power Act.

Prayer and Faith:

Prayer and Faith are very Important to Me essential even. I, personally, could not imagine
attempting to navigate life (successfully), without a connection to My Heavenly Father. Having
faith in a being other than those I see daily is a comfort to Me. As I well know the sometimes
cruel capacities of mankind, a life that embraces the power of faith is a non-issue. It baffles
that One would seek to waste their time not Enjoy ALL of Life's benefits, as short as it is, and
prayer and faith are huge benefits. This dynamic duo let's Me know, that despite what may
appear, I am not alone and this fact is instrumental in keeping Me grounded and positive.

Hobbies & Voluntarism:

Focusing on others helps One's mind to quieten. Much of the time stress is ushered into
One's life because of loud thoughts of things that may or may not happen. Diversions offer
the conscious mind a change of venue to promote clear thinking. Positive diversions are
those in which the individual takes an active role in the escape process. (An example of a

passive escape is watching television or sleeping.) Active escapes are those that contribute to
ones identity, character, and self-esteem. With this in mind, the best temporary active escape
is said to be a hobby the pursuit of a leisure interest that provides pleasure (Kaplin, 1960)
(Seaward, 2008, p. 329-330).
Final Letter to Me of the Future
Hello Darling Girl, Is ALL well today? I trust so; however, just in case any unwelcome
invaders have managed to trespass on Your mind, allow this letter to allow You to remember
Who You are and ALL You have in Your Favor. Most importantly of ALL: God LOVES You
Cutressa unequivocally and without restraint, His Love is able to reach and comfort You no
matter where You might find Yourself. Remember these important points: MOVE It! Daily,
Focus on eating colorfully and achieving sufficient water intake and total nutritional functioning;
and, to Give! Daily. Always be on the look out for those whom You can invest goodness in
the rewards, as You know, are tremendous and worth it! LOVE You ALWAYS & FOREVER, Me
from August 2014

Additional, Helpful Resources

Personal Philosophy:
Always remember to put Your health as top priority, only second to spiritual fitness. No matter
what other life plans I strive to achieve: financial, professional, relational, social, etc., I can be

effective at NONE, IF I am not physically present on Earth to pursue them. I MUST Always be
aggressive of My acquisition of Vibrant Health.
Songs that bring Me Joy:
Happy by Pharrell Williams
Canned Heat by Jamiroquai
Bible Verse:
I can (have the ability) to Do ALL things through Christ, Who loves and strengthens Me
(Philippians 04:13)

References
Proverbs 17:22 (2014). Holy Bible. King James Version. Information retrieved from
https://www.bible.com/bible/1/pro.17.kjv
Seaward, Brian L. (2008). MANAGING STRESS 6E VITALBOOKS, 6th Edition. Jones &
Bartlett Learning.
Seaward, Brian L (1). (2007). HW410, Unit 5, Lesson 1. Additional class materials.
Seaward, Brian L (2). (2007). HW410, Unit 5, Lesson 2. Additional class materials.
Seaward, Brian L (3). (2007). HW410, Unit 5, Lesson 3. Additional class materials.