KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and Prevention

Stress Management and

1

Prevention Program Resource Guide

KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource Guide

Jon and I for my 26th Birthday party Sept 5th, 2011

By XXXXXXX Kaplan University HW41 ! Stress! "riti#al Iss$es in %ana&e'ent an( Preventi)n *+,+- 11

ii

TABLE OF CONTENTS
UNIT 1 THE NATURE OF STRESS

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises! E0er#ises T))ls! 1)$rnal Writin&! 1)$rnal Writin&
UNIT 2 THE BODY AS BATTLEFIELD

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises! E0er#ises T))ls! 1)$rnal Writin&! 1)$rnal Writin&
UNIT 3 FEAST OR FAMININE

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises! E0er#ises T))ls! 1)$rnal Writin&! 1)$rnal Writin&
UNIT 4 ONE PLANET UNDER STRESS

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises! E0er#ises T))ls! 1)$rnal Writin&

UNIT 5 UNDER STRESS: WHAT NOW?

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises T))ls! 1)$rnal Writin&

UNIT 6 AGELESS WISDOM OF MEDITATION

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises T))ls! 1)$rnal Writin&

UNIT 7 SIGHT, SOUND, AND BODY WORK

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises T))ls! 1)$rnal Writin&

UNIT THE WELLNESS MANDALA

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises T))ls! 1)$rnal Writin&

UNIT TO

APPLYING

STRESS:

"RITI"AL

MANAGEMENT

AND

PRE#ENTION

YOUR

PROFESSIONAL

LIFE

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises T))ls! 1)$rnal Writin&

UNIT TO 1$ APPLYING STRESS: LIFE "RITI"AL MANAGEMENT AND PRE#ENTION YOUR PROFESSIONAL

In.)r'ati)n t) Re'e'/er Res)$r#es! E0er#ises T))ls! 1)$rnal Writin&

ADDITIONAL

INFORMATION

(End of the Guide)

(This pa e intentiona!!y !eft "!an#)

1
Unit

UNIT 1: THE NATURE OF STRESS

Information to Remember:
P%&'( )*%+ T,- N.(/*- %) 0(*-00

How Western vs. Eastern modalities view stress.

Western 'e(i#ine vie2s stress as a l)ss ). #)ntr)l )r #)'p)s$re3 %)(ern all)pat4i# 5'a6)r 'e(i#al7 vie2s t4e /)(y as parts3 W4en a part is )l( )r 2)rn t4ey 6$st repla#e t4e part an( n)t treat t4e pers)n as a 24)le3 W4ile Eastern pra#ti#es sees )ver/$r(enin& stress as a (is#)nne#ti)n /et2een /)(y an( spirit3 H)listi# 'e(i#ine treats t4e /)(y as a 24)le3 T4e t4)$&4t /e4in( t4is is i. t4e pr)/le' is s)lve( t4ey sy'pt)'s 2ill #ease3 P%&'( )*%+ T,- N.(/*- %) 0(*-00

Western civilization prides itself on stressful lifestyles.

Vi#ti'i8ati)n is a 2ay ). li.e3 Pe)ple treat stress as a #)'petiti)n9 24)' ever 4as t4e ')st stress &ets ')re sy'pat4y3 It:s al')st as i. t4ey 4ave a /a(&e ). 4)n)r .)r (ealin& 2it4 t4e ')st stress3 Har(ly ever in &eneral #)nversati)n 2ill pe)ple s$&&est 2ays t) (eal 2it4 stress )r t) lessen it 5t4ey 6$st try t) )ne $p t4e )t4er73 P%&'( )*%+ T,- N.(/*- %) 0(*-00

Eastern civilization communities share their stress.

W4en )ne pers)n in t4e #)''$nity is stresse( t4e entire #)''$nity is stresse(3 T4is $se( t) /e ')re #)'')n years a&) in Western #$lt$re as 2ell3 W4en pe)ple live( in s'all #)''$nities an( t4ere 2as a tra&e(y )r l)ss t4e entire #)''$nity 2as t4ere .)r s$pp)rt an( #are3 In s)'e Eastern #$lt$re t4e sit$ati)n ()es n)t 4ave t) /e as tra&i# as (eat4 t) /rin& nei&4/)rs an( .a'ilies t)&et4er3 I. a .e2 pe)ple are stresse( it p$ts stress )n every)ne in t4e #)''$nity3

Resources: Exercises:
EXER"ISE 1.6 The Wellness Paradigm Revisited We were as ed to give our answers and reflect a!out our own thoughts and feeling a!out health"wellness. Reviewing one#s wellness paradigm forces them to loo at all concepts that create health and wellness $mind% !ody% spirit&. 't will give voice to what their e(pectations of health"wellness are and can provide a vital long hard loo at what they are doing for their own health"wellness. )rom there they can ma e a plan of action to move toward !etter health and wellness. Personal reflection $and honesty& can !e a powerful tool to helping reduce stress and move towards !etter health and wellness.

EXER"ISE 1.* +ollege ,tudents -aily ,tressors ,urvey .ot all of life#s e(periences are fun and glamorous. -epending on your personality and coping mechanisms some situations will phase you less than others. /a0or events that cause life to change will always !e stressful $mystery and change have always invo ed fear in our hearts% even if it#s 0ust a little&. This e(ercise as ed us to rate how stressful our college lives are $or can !e&. ' e(perience a large amount of stress !eing a student in this day and age. .eedless to say ' am highly motivated to 1 go to school and 1 get good grades otherwise ' would not !e here% !esides !eing a high stressed student moving towards a goal is !etter than !eing a high stressed person with no aspiration to challeng themselves to do !etter.

Tools: Journal Writing:

EXER"ISE 1.1 2re 3ou ,tressed4 We were as ed to evaluate our personal levels of overall living stress using a system of yes or no 5uestions. 't comes as no surprise to me that 2t the time ' too this my stress level was fairly high. ' could !e this way for a while !ut learning new stress reduction techni5ues will certainly help to ma e things more managea!le.
Stress Level Key $ess than 5 points *ore than 5 points *ore than 10 points *ore than 15 points

%ou %ou %ou %ou

ha&e ha&e ha&e ha&e

a !o' !e&e! of stress and maintain ood (opin s#i!!s) a moderate !e&e! of persona! stress) a hi h !e&e! of persona! stress) an e+(eptiona!!y hi h !e&e! of stress)

EXER"ISE 13; Pers)nal Stress Invent)ry! T)p Ten Stress)rs Stressor Mental Emotional Spiritual Physical /E,P /E, /E, /E, /E, /E,P /E, /E, /E,P Duration of Problem 6678611!oth 1678611anger 961618 to 1869611 668: 16181: *6:611 18678611 <"78"11!oth 6619>6678 =6=611 !oth anger neither !oth !oth !oth !oth Anger/Fear?

1. Recovery from car accident 1. /ean !oss 7. )riend#s Weddings :. ;oyfriend <. ,chool 6. .ot wor ing *. /a ing new friends =. ,tress with family 9. Pet sitting

18. ?earning new +omputer ,oftware / E

)rom this e(ercise ' learned ' am pretty stressed right now and a lot of my stressors are mental and emotional for me. The ne(t 5uestion one could as is% how can ' ma e myself less stressed out a!out these daily things4 This was a good e(ercise. 't gave me a chance to peer into the reasoning of how"why ' am feeling stressed a!out these issues. 't never occurred to me !efore that most stress was !ased in either fear or anger or that there are several different ways things could stress you $mental emotional spiritual or physical&.

They ha&e athered their for(es, ha&e you-

UNIT 2: THE BODY AS BATTLEFIELD

Information to Remember:
1%&'( )*%+ B%23 .0 B.((4-)&-42 :

2
Unit

?i e it or not the !ody response to stressors mental emotional and physical. T4e 'in( an( /)(y are lin<e( $ne=$iv)#ally3 At ti'es ). &reat stress 5)r 6$st a.ter7 t4e /)(y nat$rally .eels r$n ()2n9 2e 'ay even &et si#<3 T4at is /e#a$se t4e /)(y rea#ts t) stress p4ysi#ally3 T4e stress)r 'ay /e s)'et4in& e')ti)nally )r 'entally ta0in& /$t 2ill still 4ave t4e sa'e resp)nse as a p4ysi#al assa$lt+stress)r9 /)t4 2it4 p)sitive an( ne&ative stresses3 T4e 'in( an( /)(y #an:t tell t4e (i..eren#e3
1%&'( )*%+ B%23 .0 B.((4-)&-42:

?ong term stressors can damage your systems% sometime irrevoca!ly. W4en t4e /)(y is in a #)nstant sta&e ). (istress it 2ears )n it an( all syste's in t4e /)(y3 H)r')nes are ra#in& t4e sy'pat4eti# nerv)$s resp)nse is in #)nstant .i&4t .li&4t )r .ree8e an( t4e /)(y 4as n)t ti'e t) re#$perate3 Event$ally t4e /)(y starts t) a(apt t) t4ese 4i&4 stress envir)n'ents in t4e .)r' ). (is>ease9 a 'al.$n#ti)n an( /rea< ()2n ). t4e /)(y3
1%&'( )*%+ B%23 .0 B.((4-)&-42:

,ome stress is needed to have a healthy system. N)t all stress is /a(3 1$st n)t t)) '$#43 St$(ies 4ave pr)ven pe)ple nee( stress t) live 5any sti'$lati)n t) t4e /)(y )r 'in( t4at #a$ses a #4an&e )r rea#ti)n in t4e /)(y73 I. 2e 4a( n) sensati)n )r sti'$lati)n 2e 2)$l( live very (i..erent e0istents t4an 2e () n)23

Resources: Exercises:
EXER"ISE 1.1 'mmediate% 'ntermediate% and Prolonged ,tress Effects We were as ed to evaluate how stress affects our !odies. This gave us a chance to reflect on how stress $emotional% mental& can change our physical !odies causing symptoms% dis>ease and dysfunction. The theory is if we can identify how we get stressed $what it does to our !odies& then we can indeed identify that we are stressed and actively ma e changes to reduce stress or precautions to prevent it. 2nother @seful E(ercise we learned during our 1st seminar in wee 1 was a deep !reathing e(ercise. 't really helps to calm me down and reduce my pain.

Tools: Journal Writing:

EXER"ISE 7.7 /y Health Profile Heath profiles can give a person a !etter understanding of their current health conditions and standing according to national averages. 't can !e a good tool to !ase a fitness plan off of as well and give them a !aseline% something to loo !ac on to see how far they have come.
.ame/ 0assandra $ea 1raft 4ei ht/ 0urrent!y 155 ('as at 150 pre6 a((ident) 8estin heart rate/ 52 "pm *a+ima! heart rate/ 150 "pm a((ordin 8estin diasto!i( "!ood pressure/ 90 mm 2 Tota! (ho!estero!/ not sure 2earin status/ norma! ran e 2:$ !e&e!/ not sure $:$ !e&e!/ not sure S#in (ondition/ none that I #no' of 2ei ht/ 3i&e foot four on a ood day in the mornin 7 e/ 25 turnin 26 in Septem"er 8estin systo!i( "!ood pressure/ 120 mm 2 Tar et heart rate/ 156 "pm

Gastrointestina! (GI) tra(t/ o((asiona! GI issues 'ith di estions; as, doesn<t o =2 e&eryday Tense areas, mus(u!ar/ %es, (urrent!y re(o&erin from auto in(ident) :ai!y tension) >ision status/ 'ears !asses, (an<t remem"er s(ript ri ht no' "ut is a ood (andidate for !aser eye sur ery) :enta! status/ not sure, ha&en<t "een in a fe' years, don<t ha&e (o&era e S#in/ fa(ia! a(ne, ha&in dai!y "rea#outs most !i#e!y due to stress 8eprodu(ti&e system/ on *irana Sinuses/ nothin to snee?e at, o((asiona! sniff!es and "!o(#a es

EXER"ISE 7.1 Physical ,ymptoms Auestionnaire 't#s important to remem!er that physical symptoms"aliments in the !ody can !e manifestations of stress. 'n this e(ercise we evaluate how much stress affects our !odies and

causes dysfunction. ' had a value of <*. This translates to a high li elihood of having health related issues due to high levels of stress. ,omething to eep in mind is ' was $and still am&

recovering from an accident. ,ome of my symptoms could !e due to stress or the accident or the stress of the accident $did your mind e(plode 0ust now4&. +ommentsB ' now ' am entirely stressed out at this point in my life. ' am recovering from a car accident $hit !y an ,@C while crossing the street and it was a hit and run&. /oved out to Portland with my !oyfriend who ' no longer want to !e with% ' miss my friends and my family. ' can#t wor and my 0o! isn#t the greatest to !egin with either% !ut it puts stress on paying the !ills. ' have done more and more with rela(ation techni5ues and find them helpful and en0oya!le to do. I<m an a!ien (ome
to eat your "rains@

3
Unit

Budda6hand 0itron

UNIT 3: FEAST OR FAMINE

Information to Remember:
1%&'( )*%+ F-.0( %* F.+&'-:

Was that fear or anger4

T4e .li&4t )r .li&4t #4apters 2ere parti#$larly interestin&3 Learnin& t4at ')st rea#ti)ns iss$es in li.e #an /e si''ere( ()2n t) .ear )r an&er3 It really 'a<es )ne st)p an( t4in<9 a' I ()in& t4is /e#a$se I 2ant t)9 )r () I .eel )/li&ate( t)? It als) /rin&s $p a &))( p)int t4at .)r t4e ')st part 2e are all 2ire( t) 4ave str)n& .li&4t )r .i&4t resp)nses9 even i. 2e are n)t a2are ). it3 1%&'( F-.0( %* F.+&'-:

+rapD 2gain4D

I learne( t4at sel. /la'e is a n)r'al resp)nse t) stress)rs /$t it is als) irrati)nal an( $seless e')ti)n3 W4en 2e start (2ellin& )n t4e s4)$l( 4ave 2)$l( 4ave #)$l( 4aves 2e are #a$sin& )$rselves $n($e stress in sit$ati)ns 2e n) l)n&er 4ave 5)r per4aps never (i(7 4ave #)ntr)l )ver3 N)r'ally 24en 2e 4ave t4ese @re&rets: it is ($es t) n)t ta<in& pr)per a#ti)n+n)t learnin& 24at 2e .elt 2e s4)$l( 4ave .r)' t4e sit$ati)n3 1%&'( )*%+ F-.0( %* F.+&'-:

;reath% it#s all right.

T4at stress resp)nses #an /e #)n(iti)ne( an( re>#)n(iti)ne( 5s) stress)rs ()n:t /)t4er y)$ as '$#4 any')re! less )ver all stressA7 As Br3 C)$4y 4as sai( in se'inar Dt4)se t4at .ire t)&et4er 2ire t)&et4erEA Re>tea#4in& y)$rsel. t) n)t /e as stress t) parti#$lar sit$ati)ns #an /e (i..i#$lt /$t t4at ()esn:t 'a<e it i'p)ssi/le3 Pra#ti#e 'a<es per.e#t an( 24at ()esn:t #)'e easy is $s$ally 2)rt4 t4e e0tra e..)rtA

Resources: Exercises:
EXER"ISE <.* )ear ThisD
We have nothing to fear but fear itself. 3ran#!in :e!ano 8oose&e!t

)ear is a ma0or motivator. What we need to understand and accept is it is not a healthy motivator. Even good things done for the wrong reasons can !e !ad things. 't is o to have fear !ut it is not o to have that fear rule your life. This will only lead to more fear and resentment of things and others. ;ad ha!its die hard !ut with determination and !ravery you can face your fears and overcome them. 't#s important to remem!er to not let fear run your life for you.

Tools: Journal Writing:

EXER"ISE :.1 The Psychology of 3our ,tress -uring times of $e(treme&stress our adaptations to stress change. 2s we !ecome more stressed our thoughts and !odies !ecome more reactive. 'nstead of !eing a!le to process things clearly we turn to survival mode. This in turn can produce more stress and start us on a downward spiral towards dysfunction. Having an understanding of this process can give us an out of this spiral $a place for the reasona!le analytical !rain to grasp hold of and pull us out&. ;y ac nowledging we have reason to feel overwhelmed can we can start the ne(t phase of reframing and finding ways to solve our pro!lems. ;ut first we need to wor through the Egrieving processes of these unmet e(pectations that cause us stress. Reflecting on past e(ercises and stresses gave me time to analyze why these things were stressing me and show me how $with time& they too fade away. The following is my personal reflections of past stressors. 2s you can see they have reduced in intensity for me. Anger-Based Stressors find feel both fear and anger !ith any of these sub"ects

"

#!ith only anger about the Boss and $earning ne! soft!are% a. Recovery from car accidentB !oth fear and anger. 2nger at first for the situation and frustration of having to handle the situationF fear from sudden shoc and pain% !eing left alone and vulnera!le $whats going to happen to me&. !. /ean ;ossB /y !oss frustrates me !ecause he rules the office according to his simple mind and emotional insecurities. He is always changing the rules to his !enefit and when he is called on his in>humane !ehavior toward employees he pulls out the G!oss cardH essentially over>riding any complaint of o!0ection you come up withB he#s always right even when he is so so wrong. c. )riends weddingsB stated neither% re>evaluation the concepts of the weddings ma e me angry that my relationship is not what ' want it to !e% though we have !een together longer than one couple. ' also feel a little envious that ' have not found someone who shares my feelings and longings of !eing with Gthat special someoneH d. ;oyfriend stems from the last one $friends weddings& and that is anger% self loathing $what#s wrong with me4& and other insecurities e. ,chool% slightly more angry !ecause it seems to ta e forever. .ever ending struggle and always seem to !e on the under side of society $can#t hang out with friends as much or do as much leasure activities% constantly either wor ing or at school% and always in poverty !ecause '#m a student and need time to study.& f. .ot wor ing has !een a frustration due to slow healing% lac of I to pay !ills% !ut at the same time has afforded me more time to learn of new passions ' have such as crafting% and learning a!out new modalities of healing. g. /a ing new friendsB though ' want new friends ' find ' miss the old. 'ts ma es me more fearful of !eing alone and vulnera!le out here than anything else !ut if ' ma e myself pre> occupied its not too !ad. h. ,tress with family is not going to !e going anywhereB ' love them ' hate them ' can#t live without them as the saying goes. /ore fear now than not !ecause ' am not there to support them $emotionally& as ' fear for myself not having help or support out here. i. ' am no longer pet sitting% though ' want to visit the animals that caused me grief and woah and entertainment when ' was sitting for them. They did help to eep me occupied and ept me company as well. 0. ' will always !e learning new software one place or another. When ' learn it 'f ' have the opportunity to show it to another it helps me now '#ve gotten and retained the nowledge of the Ehow to#

1#

2e!p me@ I<m so stressed out@

UNIT 4: ONE PLANET UNDER STRESS

Information to Remember:
1%&'( )*%+ O'- P4.'-( U'2-* S(*-00:

4
Unit

2 ; or R4
We learne( a/)$t pers)nality typin&9 4)2 t4ey #an 'in&le an( 'at#49 an( 4)2 s)'e pers)nalities are ')re resilient t) stress t4an )t4ers3 In a((iti)n t) learnin& 24at traits ten( t) .)ll)2+$se 2e als) starte( t) learn 4)2 t) #)rre#t t4)se /e4avi)rs3 We #an #4)se t) i'ple'ent #)pin& strate&ies .r)' )t4er less stresse( pers)nalities3 Ca<e it till ya 'a<e it+pra#ti#e 'a<es per.e#t learnin& a/)$t t4e types ). pers)nalities an( t4e iss$es t4at stress ten(s t) #a$se t4e' 2as very eye )penin& an( en#)$ra&in& t) try an( #4an&e3 1%&'( )*%+ %'- P4.'-( U'2-* S(*-00:

Was that you or someone from +hina that coughed4

E#) stress a..e#ts )$r every(ay stressF t4is ten(s t) lea( t) .$t$re trippin& an( e0#ess stress as 2ell3 We #reate en)$&4 stress .r)' )$r (ay t) (ay en#)$nters 2it4 )t4ers an( )$r )2n 'ental+e')ti)nal stressF )ne 2)$l( t4in< t4at 2)$l( /e en)$&43 N)peA I. 2e 2e:re stresse( en)$&4 n)2 2e nee( t) &et stresse( a/)$t t4e envir)n'ent3 As 4$'ans 2e 4ave 4a( .ree rein t) $se an( a/$se t4e planet sin#e 2e 4ave n) nat$ral pre(at)rs an( instea( ). a(aptin& t) )$r s$rr)$n(in&s 2e 'anip$late t4e' t) /etter s$ite )$r nee(s3 T) 'a<e a l)n& st)ry s4)rt n)2 4$'ans are reali8in& t4e (a'a&e t4ey 4ave ()ne t) )$r planet9 t4ere is a ')ve'ent t) start t) re($#e )r reverse s)'e ). 24at 2e 4ave ()ne9 t) #)nserve it .)r .$t$re &enerati)ns3 1%&'( )*%+ O'- P4.'-( U'2-* S(*-00:

,pirituality and religion are different !ut co>e(isting entities.

As it 2as s$&&este( in )$r rea(in& 5an( I really li<e t4e i'a&ery7 Spirit$ality is li<e t4e li.e 2ater 24ere as reli&i)n is t4e vessel t4at 4)l(s it3 T4e vessels #an #)'e in all (i..erent s4apes an( si8es3 B)t4 are $se.$l /$t it is n)t ne#essary t) 4ave /)t4F it #an /e an eit4er )r 5I 4ave 'et pe)ple t4at #lai' t) /e reli&i)$s /$t 4ave n) spirit$ally73 I. )ne ()esn:t .eel ri&4t .)r y)$ t4en .eel .ree t) #4an&e an( e0pl)re3 T4ey are /)t4 very pers)nal aspe#ts ). 4$'an nat$re 5n)t a )ne si8e .its all73

11

Resources: Exercises:
EXER"ISE *.< 3our Personal Calue ,ystem
Friends Hobbie s Craftin g

Future Growth of family?

*y *y 3ami!y 3ami!y 1raft;Barde!s 1raft;Barde!s Hobbie

Bird watching

CORE VALUES
LOVE
(FOR SELF AND OTHERS)
Relaxation Technique s

*e *e
Meaningf ul Relations

PERSONAL HAPPINESS PERSONAL FITNESS PERSONAL GROWTH

(EMOTIONALLY, SPIRITUTALLY & MENTALLY)

FINANCIAL FREEDOM
e xercis

CARING
(FOR SELF AND OTHERS) Meaningf ul Relations

!elf
ducatio n

Futur e goals

%or&
12

"not future tri##ing$

+ore values help to guide us in life. 't#s a com!ination of our life e(periences% nowledge and feelings of all we have come in contact with. +ore values can change $maturing& into other things !ut it is said most core values are instilled in us as children. /y core values have changed over the years and will pro!a!ly change more as ' learn a!out life and myself. Right now they start with myself and e(pand to others $in my daily living some may say the opposite !ecause ' tend to give and give and give&. 2ll ' truly want in life is to !e healthy and happy. The ways ' go a!out this can !e fun interesting and e(citing at times. EXER"ISE *.6 3our /eaningful Purpose in ?ife Having goals and purposes in life can give us a great deal of satisfaction. 't can also remind us what is important to us and what we hold dearB our values. Writing down goals and thoughts of what we want to !ecome can actually manifest these things for us $if our couscous and su! couscous minds agree that is% wor ing toward a common goal for us.& Writing this down can give you something to wor hard for $a mile stone&.

Tools: Journal Writing:

EXER"ISE 6.1 ,tress>Prone Personality ,urvey 2s we !egin to loo into specific personality traits we are as ed to reflect on what sort of personalities we possess% what we resonate with most and how that affects out stress levels. 't comes as not surprise to me that ' have many traits associated with co>dependant personality. When reading a!out this particular personality $the how and why one !ecomes this way& it was almost li e reading a chapter in my life. The important part is not to get defensive and to !e a!le to identify and adapt !etter traits from other personalities that will help me cope with situations !etter $less stress&. The test suggests any score a!ove a 78 represents a high tendency for co>dependant personality traits. ' scored 7<% ' !elieve ' have come a long way from what ' was and have triumphed over the depressing and inconsistent childhood. ' now ' have a long way to go !ut it ta es !a!y steps to overcome some of our !iggest o!stacles.

EXER"ISE 6.7 ,tress>Resistant Personality ,urvey ' wanted to ta e the stress resistant personality test as well to compare. 2 person typically does not e(hi!it only one personality trait !ut a hogd!odge if you would of many. This is !ecause we don#t 0ust learn one style of coping mechanism% we learn many and adapt what !est suites our needs at the time. 't put a smile on my face to see ' scored higher as a stress resistant personality than an stress prone personality. 2s we can clearly see life is not always

13

so !lac and white. With practice and determination we can

Aort!and is fu!! of interestin thin s@ I found this out in the midd!e of the (ity@

change"condition how we act and re> act to what life throws at us.

5
Unit

UNIT 5: UNDER STRESS: WHAT NOW?

Information to Remember:
1%&'( )*%+ U'2-* S(*-00: W,.( N%5?

)a e it till you feel it.

"4an&in& an( re.ra'in& 4)2 t) t4in< a/)$t t4in&s t) eli'inate ne&ative sel. tal<3 Al)n& 2it4 t4is #)'es /e4avi)r ')(i.i#ati)n9 an( /e#)'in& ')re tr$e t) )ne:s sel.3 I learne( a/)$t /e4avi)ral ')(i.i#ati)n in 'y last #lass 5e0er#ise7F t4e #)n#epts 4)l( tr$e .)r ')st all t4in&s )ne 2ants t) #4an&e3 "4an&in& y)$r p)int ). re.eren#e is a BIG 2ay t) #4an&e 4)2 y)$ vie2 y)$r li.e3 I. all y)$ #an see is t4e ne&ative #4an#es all t4at:s ')stly 24at y)$ .eel3 By #4an&in& 4)2 y)$ vie2 t4e 2)rl( y)$ #an start t) see t4e &))( in li.e an( really live li.e t) t4e .$llest3 1%&'( )*%+ U'2-* S(*-00: W,.( N%5?

Jrow a funny !one% you#ll feel much !etter.

I learne( 4)2 4$')r #an relieve stress3 T4e 'any t4in&s it #an () t) 4elp )ne re#)ver .r)' in6$ry an( si#<ness /y elevatin& t4e i''$ne syste' an( si'ply re($#in& stress3 I 4ave alrea(y starte( t) i'ple'ent ')re 4$')r in 'y li.e3 %y ne2 .rien(s 5even &))(+)l( .rien(s7 t4in< I a' 4ilari)$s3 It 'a<es 'e .eel /etter t) s4are a #4$#<le a .e2 ti'es a (ay9 even i. it:s 6$st /y 'ysel.3 It:s n)t a #$re all /$t it (e.initely 'a<e t4e li&4t at t4e en( ). t4e t$nnel see' a little #l)se an( /ri&4terA 1%&'( )*%+ U'2-* S(*-00: W,.( N%5?

,imple tas s to reduce money stress.

%)stly I t4in& ). .inan#ial stress as an )n &)in&+never en(in& pr)#ess3 It #y#les .r)' &))( t) ')(erate t) I t4in< I:' ()ne .)r every .e2 years3 Hne t4in& I 4ave /een n)ti#in& 24en it #)'es t) ')ney iss$es is9 n) 'atter 4)2 /a( I .eel it &et .)r 'e I still s$rvive3 I 4ave .r)8en #re(it #ar(s

14

/e.)re /$t t4at 2as /e.)re I 4ave learne( t) $se t4e' resp)nsi/ly 5')stly73 I #)$l( (e.initely start t) <eep #l)ser tra#< ). 'y ')ney an( penny pin#49 /$t t4en I 6$st 2)$l(n:t /e 'e3 Tr$ly 24at I nee( t) () is learn 4)2 t) save+p$t a2ay even in t)$&4 ti'es9 an( 4ave 'y /)y.rien( () t4at as 2ellA

Tools: Journal Writing: $W41#: Unit 5 Journal Writing %ssignment

EXER"ISE =.1 ReframingB ,eeing a ;igger% +learer Perspective ' very much en0oyed the reframing e(ercises. ' often try and see things from multiple perspectives as a way of pro!lem solving. When we !ecome stressed it is harder to shed light on situations% therefore harder to use creativity to come up with new solutions. 'f we can ta e a !reath and step !ac from whatever is stressing us we can often identify what $or why& it is causing all the commotion. We were as ed to re>frame some of our ma0or stressors without using negative conte(t% !elieve me it is a challenge !ut it helps to e(pand our understanding of the situation. EXER"ISE 1<.1 The Time>+runch Auestionnaire This e(ercise as ed us to reflect on our time management s ills. Time management can !e a good coping mechanism if used correctly. 'f a person procrastinates too much or too often this is seen as avoidance and poor coping s ill% it causes more stress to wait till the last minute and rush to get things done. ' rated in !etween with fair management s ills. ' need to learn to help 0uggle my time !etter !ut for now this wor s% ' don#t want to feel too overwhelmed !y wor and decide to !low it off $when we get frustrated or our e(pectations a!out our s ills or the final pro0ect are not met&% often what is needed is a !etter set schedule to set a routine and stic with it.
Questionnaire Key 55B51 points C poor time mana ement s#i!!s (time to ree&a!uate your !ife s#i!!s) 50B26 points C fair time mana ement s#i!!s (time to pu!! in the reins a "it) 0B25 points C e+(e!!ent time mana ement s#i!!s (#eep doin 'hat you are doin @)

15

UNIT 6: AGELESS WISDOM OF MEDITATION

Information to Remember:
1%&'( )*%+ A6-4-00 W&02%+ %) M-2&(.(&%'

6
Unit

EKH/#
T4ree ')st #)'')n 'e(itati)n pra#ti#es are internal 'e(itati)n9 e0ternal 'e(itati)n an( 'in(.$l 'e(itati)n3 Ea#4 )ne varies sli&4tly .r)' t4e )t4er /$t t4e /asi#s are .$n(a'entally t4e sa'e3 Ta<e (eep+.$ll /reat4s an( try t) rela03 Internal 'e(itati)n a pers)n is as<e( t) let t4)$&4t .l)2 .reely a#<n)2le(&in& t4e' /$t n)t 6$(&in& )r 4)l(in& )n t) t4)$&4ts3 In a sense @e'ptyin&: )ne:s 4ea(3 E0ternal 'e(itati)n #an /e ()ne /y .)#$sin& )n a rela0in& pi#t$re )r t4)$&4t in t4e 'in( an( .)#$s )n /reat4in&3 %in(.$l 'e(iati)n 5per4aps 'y .av)rite7 4as $s .)#$s in (etail t4e sensati)n ). /ein& @4ere: in t4e present3 1%&'( )*%+ A6-4-00 W&02%+ %) M-2&(.(&%'

Really4 ' had no idea meditation was that good for youD
I'ple'entin& re&$lar 'e(itati)n in y)$r li.e #an 'a<e a /i& (i..eren#e in a pers)n:s 4ealt4 an( stress re($#ti)n3 All t4e t4in&s re&$lar 'e(iati)n #an ()! (e#reases )0y&en #)ns$'pti)n9 (e#reases /l))( la#tate levels9 (e#reases 4eart rate9 (e#reases /l))( press$re9 an( (e#reases '$s#le tensi)n3 %e(itati)n #an als) in#rease s<in resistan#e an( alp4a 2aves 5all ). 24i#4 'a<es y)$ less s$s#epti/le t) stressA7 1%&'( )*%+ A6-4-00 W&02%+ %) M-2&(.(&%'

?oo at the pretty picturesD

Ne2 .)#$s 4as /een (ire#te( t)2ar(s #)l)r t4erapy an( i'a&inati)n+i'a&ery 4ealin&3 Ea#4 #)l)r #an inv)<e a resp)nse in $s /y representin& )r s$&&estin& e')ti)ns3 ")l)rs #an #reate s$/li'inal 'essa&es an( .eelin&s3 Re#ently 2e 4ave /een $sin& #)l)r t) alter '))(s in pe)ple .)r stress relie.3

16

An)t4er $se.$l+e'er&in& .)r' ). t4erapy is t4e i(ea ). $sin& i'a&es ). y)$r /)(y t) 4eal+<nit t4e /)(y /a#< int) pla#e3 T4e ')re (etaile( t) i'a&e t4e /etter t4e /)(y resp)n(s t) t4is s$&&este( .)r' ). 4ealin&A

Resources: Exercises:
EXER"ISE 1=.7 ;ridging the Hemispheres of Thought ' saw this e(ercise as a new challenge. What fires together will !ecome wired together. +reating more neural connections"pathways for the !rain will help to reduce the severity of stress. When the !rain"!ody perceives stress $emotional% mental or physical& distress signals are sent throughoutF if a pathway is !loc ed or a signal is ta ing too long to register it could increase the amount of stress. 'f we create more neural pathways information can run 5uic er% this can also change our perceptions of whatever stressor we encounter. 2s a result ' have !een using my left hand to scroll and mouse around% the same with attempting to eat $as ' practice ' get !etter and ' now it also helps to reconnect parts of my !rain as well% and it#s funD&. EXER"ISE 18.1 Three ,hort Juided Cisualizations Juided meditation is my saving grace. ' have done this in the past !ut did not ma e it a ha!it. ' thin ' will change this in my life and possi!ly ma e my own guided mediations to help me rela( and de>stress. 't is so helpful to listen to someone helping you rela( and 0ust ta ing the time for yourself can do wonders with managing your stress and your outloo on life.

Tools: Journal Writing:

EXER"ISE 1=.1 Too /uch 'nformation 2s people we were meant to !e !alanced% we are very much not. 'n our information overload society we strive to !e availa!le at any given time in any given place and even that#s not enough for us. We need to have information at our finger tips and have our senses dazzled with stimulation almost every wa ing second of the day. .ot only do we see out e(cess information !ut at times we give it as well. Ever get the feeling li e you should stop sharing or tal ing !ut 0ust can#t4 't could !e due to e(cess stress and over reaching for stress reduction $giving out too much information to get it off our chest so to spea &. 't is also due to having issues with acceptance $with yourself% others or with situations&. 'n order to decrease these !ad ha!its we need to reduce our stress levels and deal with these acceptance issues $fear"anger !ased stressors& head on. +lear the mind !efore spea ing and limit your e(posure to information !om!ardment. EXER"ISE 18.1 ' Have a CisionB The 2rt of Cisualization

2long with guided mediations is visualizations that can help one rela(. ,ome may call this their Esafe place# others a nice get>away. Regardless of what we call it !eing a!le to get away"rela( will help us

Unit

re>frame our stressful lives"situations and allow us to re>duce our stress. 't#s fun and e(citing to use your imagination to find new place to find solace. ,ome rela(ing scenes that help me rela( areB Kur vacation on the !each in +osta Rica% where we would lie in hammoc s situated along the !each under large shaded trees. Reading !oo s Lon and ' would often fall asleep in the shade listening to the ocean and a soft !oom !o( playing in the !ac ground and wa e up to iguanas running around our drin s underneath usD .e(t ' would escape to a rainy forest. .ot too hot% with rain drizzling down. ' would !e in a shelter $my ca!in&% sitting comforta!ly ne(t to the window so ' could smell of fresh rain and forest and en0oy a good !oo . The snowy 2lps is my third location. '#d !e snuggled up ne(t to the fire with a cozy !oo and hot chocolate. ' could en0oy a snow from my warm spot on the couch. ' would find myself in a gusty field on top of the hill. 't can feel the wind against my s in and in my hair as ' savory the smell and ta e in the !eautiful view. Kf the !each !elow and the rolling hills and valleys surrounding all other sides

WORK
Information to Remember:

UNIT : SIGHT! SOUND AND BODY

1%&'( )*%+ S&6,(, S%/'2 .'2 B%23 W%*7

1!

To eat or what not to eat

Y)$r (iet 'attersA Si'ple s$&ars9 #a..eine an( )t4er pr)#esse( .))(s a#t$ally pr)($#e a stress resp)nse in t4e /)(yA T4ey #an in4i/it t4e i''$ne syste' an( re($#e t4e e..i#ien#y ). t4e entire (i&esti)n syste' 5n)t t) 'enti)n t4e /)(y as a 24)le73 1%&'( )*%+ S&6,(, S%/'2 .'2 B%23 W%*7

Eating specifically for your ,piritB 2yurvedic $cha ras& !ased diets
T4e #)l)rs y)$ eat #an 4elp 4eal spe#i.i# areas a##)r(in& t) Ay$rve(i# 'e(i#ine3 Usin& t4e #)l)r )r /i).lav)n)i( ). .))( #an 4elp <eep 4)'e)stasis 2it4in t4e /)(y 5re( .)r t4e /ase ). t4e spine9 )ran&e .)r t4e navel9 yell)2 .)r t4e spleen9 &reen .)r t4e 4eart9 a=$a+/l$e .)r t4e t4r)at9 in(i&)+/l$e .)r t4e .)re4ea( an( vi)let .)r t4e #r)2n73 1%&'( )*%+ S&6,(, S%/'2 .'2 B%23 W%*7

The usefulness of what#s provided !y the earthB her!s and remedies.

It 4as /een an#ient "4inese pra#ti#e 5eastern 'e(i#ine7 t) $se 4er/s t) re($#e sy'pt)'s an( 4elp 4eal a pers)n3 %a6)r 'e(i#al pra#ti#es are /ase( )n t4is ($e t) its s$##ess3 Un.)rt$nately9 ')st 'e(i#ati)ns n)2 $se( 4ave /een s) altere( .r)' t4eir nat$ral )r nat$re>synt4esi8e( 'aterials t4at t4ey s)'eti'es #a$se ')re 4ar' t4an &))( 2it4in t4e /)(y 5all t4e si(e e..e#ts73 Use ). 4er/s is n)t re#)''en(e( .)r (aily s$pple'entati)n9 everyt4in& 4as a ti'e an( a pla#e3 B$t nat$ral 4er/s are less li<ely t) #a$se seri)$s rea#ti)ns 5$nless aller&ies )##$r7 an( #an &ive t4e sa'e 5#)'para/le7 res$lts as 'a6)r 'e(i#al3

Tools: Journal Writing:

EXER"ISE 1*.1 ,tress>Related Eating ;ehaviors ' did not agree with this assessment of over eating"poor eating !ehaviors. This 5uestionnaire did not ta e into conte(t the foods we do eat $healthy or not&. ' did find some of the information in this chapter helpful $li e not eating while watching tv. ,ituational poor eating ha!its $what you normally don#t do& also will not lead to unhealthy"health harming to your !ody or immunity system. ' scored 78 on this test which recommends re>thin ing eating ha!its due to stress on the !oy"immune system. ' can re>evaluate how ' eat to wor with my !ody instead of against it. EXER"ISE 1*.7 The Rain!ow -iet ' found the thought of eating 2yurvedicly $!y color according to dysfunction in the energy cha ras& as a healthy way to choose foods a variety of healthy food to !e a fascinating su!0ect. 2s ' tested my nowledge of healthy of colors for fruits and veggies ' found myself stum!ling tying to find more than 1 or three. This is defiantly a wa e>up call to add more variety of fruits and veggies to my diet. ' loo forward to find out how delicious eating healthy can !e% also learning a!out healthy alternatives and new proven Ediets# as well.

1"

UNIT ":

THE WELLNESS MANDALA

!
Unit

Information to Remember:
1%&'( )*%+ T,- W-44'-00 M.'2.4.

-ragging yourself to the gym again4

E0er#ise 4elps t) relieve stress3 N)t )nly 24en y)$ e0er#ise re&$larly () y)$ re#)ver .aster 5.r)' t4e stress e($#e( /y e0er#ise79 /$t als) p4ysi)l)&i#al stress)rs ()n: t /)t4er )ne as '$#4 as 2ell3 E0er#ise is a nat$ral (e.ense 'e#4anis' a&ainst stress an( 4elps t) /))st y)$r i''$ne syste' as 2ell 5less #4an#e ). /)(y (ys.$n#ti)n an( (is>ease73 1%&'( )*%+ T,- W-44'-00 M.'2.4.

;rea it down nowD

Anaer)/i# an( aer)/i# e0er#ises are ')(ele( ).. ). .i&4t )r .li&4t 'entality 5an&er )r .ear73 Spe#i.i# e0er#ises 'ay /e /etter t) () (epen(in& )n t4e stress)rs 5an( y)$r resp)nse t) t4e'73 Anaer)/i# e0er#ises ta<e st)re( ener&y 5an( 'a(e )n t4e sp)t7 an( are $se( .)r s'all /$rsts ). stren&t4+stress3 Li.tin& 2ei&4ts an( s$#43 T4is represents t4e .i&4t resp)nse3 Aer)/i# e0er#ise ta<es a l)t ). air an( ener&y3 It is n)r'ally s$staine( .)r a l)n&er peri)( ). ti'e as 2ell3 T4is represents t4e .li&4t resp)nse3 1%&'( )*%+ T,- W-44'-00 M.'2.4.

3ou are revivedD

Wit4 ')re a#tive li.estyles an( .itness pe)ple re#)ver .aster .r)' @#)ntr)lle( stress: 5e0er#ise7 an( are less li<ely t) 4ave ne&ative resp)nses t) p4ysi)l)&i#al+e')ti)nal stress3 T4e /)(y 5an( 'in(7 is #)n(iti)ne( t) &) /a#< t) 4)'e)stasis as s))n as p)ssi/le3 E0er#ise #an als) #leanse t4e /)(y ). stress 4)r')nes9 t4is is /e#a$se t4e 4)r')nes are /ein& $se( pr)perly 5.i&4t )r .li&4t7 an( t4en .l$s4e( )$t instea( ). #)nstantly #ir#$latin& )r /ein& st)re( 5as 2aste73

Tools: Journal Writing:

EXER"ISE 1=.1 Physical E(ercise

2#

We were meant to move not !e stationary. .ow day#s due to Eadvancement in technology# people are sedentary most of the time $not getting minimum re5uirements of e(ercise& causing all sorts of health related issues from o!esity and dia!etes to coronary disease. They ma e up e(cuses to not get ade5uate e(ercise. E(ercise is a good ha!it to have $as long as it is done safely& and should !e instilled at a young age $parents teaching children along with the education system&. /inimum re5uirements of physical activity vary depending on the source. Typically it is recommended to have at least 18 to 78 minutes a day of some sort of active activity $including <>18 minutes to warm up and <>18 minutes to cool down in order to avoid in0ury&. 'f a person isn#t active and wants to !ecome active they should start off slow and !uild up to more vigorous activity. This e(ercise gives me hope as ' recover ' can add on more strenuous activity and !ecome more active"healthy. EXER"ISE 1=.1 /y ;ody% /y Physi5ue

Discovering your real self means the difference between freedom and the compulsions of conformity. 66*a+'e!! *a!t?

'n order to love another it is said one must love themselves first. We all can easily wish to change physical things a!out ourselves% what hard to understand that if you don#t accept yourself no amount of Eoutside# change will ma e you feel more pretty or important or loved. This is still something ' struggle with this concept $self acceptance& !ut ' li e to thin my self esteem has improved over the years. 2gain !ad !ehaviors% coping mechanisms% high $or unmet& e(pectations% and poor personal image cannot change overnight% !y reframing and adopting new coping s ills you can !e on your way to a less stressed life. ;elow is and e(cerpt from one of our 0ournal activities a!out our own self imagesB
1) $ist a!! the thin s you !i#e a"out your "ody and e+p!ain 'hy) .e+t, if so in(!ined, ma#e a !ist of thin s you 'ish to impro&e) I !i#e to thin# I<m pretty (ompa(t and sta"!e as far as "ody oes) I ha&e a !ot of (ur&es that are not ne(essari!y a ref!e(tion of my 'ei ht) 3or the most part my hair D!o&es< me meanin I ha&e fe' "ad hair days) *y !o'er "ody is pretty de&e!oped ( ettin up to the thi hs and "utt (ou!d use some 'or# "e(ause of the honey (om" fat stora e there) I 'ou!d !i#e to s!im do'n my !o&e hand!es a !itt!e to redu(e the appearan(e of ho' 'ide my hips are (stoma(h "ein part of that area too)) 7nd I 'ish I had a rea!!y 'o' hair (ut !i#e I did 'hen I 'as !itt!e "e(ause it tends to do this 'a&e at the (ro'n that I rea!!y don<t (are for 'hen my hair is !on ) 2) :o you (ompare yourse!f 'ith others- So 'hat is it you find yourse!f (omparin 'ith other peop!e- 4hyIt<s hard not to (ompare yourse!f to others espe(ia!!y 'hen you ha&e fu!!6"!ooded si"!in s) 0omparin yourse!f 'ith others I thin# is a 'ay of measurin and so(ia!!y fittin in) If you are too far out there peop!e 'i!! shy a'ay and it 'i!! "e hard to find so(ia! net'or#in ) This may not matter for those 'ho !i#e to "e the !one 'o!f, "ut for the most part most of us Eust 'ant to fit in)

21

F) Is your 'ei ht a (on(ern for you- If so, ho'-

*y 'ei ht is of some (on(ern, most!y I don<t !i#e to o "y the s(a!e I !i#e to measure ho' I fee! "y ho' 'e!! my (!othes fit and ho' I fee!) I 'i!! o((asiona!!y use the s(a!e as an outside Eud e "ut I #no' mus(!e 'ei hs more than fat and my oa! is to ha&e more mus(!e (ontent than fat) G) Ta#in to heart *a+'e!! *a!t?<s notion of ma#in the first (han e 'ithin, (an you thin# of any per(eptions, attitudes, and "e!iefs you (an "e in to a!ter so that (han es you do ma#e to your physiHue are !on 6!astin ones 'ith 'hi(h you fee! (ontentI (an "e a !itt!e more for i&in and !ean!ent a"out ho' often I am 'or#in out (or not) as !on as my (!othes are fittin me and if not then I #no' I need to in(rease the amount of physi(a! a(ti&ity I am doin ) I shou!d !o&e me for 'ho I am and not (ompare myse!f to si?e 0 mode!s)

"
Unit

UNIT #: APPLYING STRESS: CRITICAL MANAGEMENT TO YOUR PROFESSIONAL LIFE

Information to Remember:
A1143&'6 "*&(&8.4 M.'.6-+-'( (% Y%/* P*%)-00&%'.4 L&)-

?ive and let live

I .)$n( it .as#inatin& t) learn a/)$t t4e (etaile( #)n#epts ). .)r&iveness3 C)r&iveness 4as ta<es 4ar( 2)r< t) () /$t 24en ()ne en)$&4 an( #)rre#tly #an re($#e #)pi)$s a')$nts ). stress leavin& y)$

22

/etter ).. 5t4an 4)l(in& )n t) e0#ess 4ate an( 4$rt73 A##)r(in& t) t4e in.)r'ati)n in )$r /))< 5'$#4 li<e t4e #y#le+sta&es ). &rie.7 t4ere are si0 steps t) .)r&iveness3 T4ey are (enial+re.$sal9 sel. /la'e+in2ar( 4$rt9 vi#ti'i8ati)n+reali8ati)n9 in(i&nati)n+an&er9 s$rviv)r+reassessin&9 inte&rati)n+.)r&iveness3 Li<e t4e &rievin& pr)#ess pe)ple #an &et st$#< in )ne sta&e )r v)lley /et2een sta&es9 even a.ter .)r&iveness is .)$n( )ne #an slip /a#< int) vi#ti'i8ati)n i. #)n(iti)ns are ri&4t3 A1143&'6 "*&(&8.4 M.'.6-+-'( (% Y%/* P*%)-00&%'.4 L&)-

Prayer is li e the unconscious mind

In )r(er t) &et n)ti#ea/le+()#$'ente( stress relie. /ene.its .r)' prayer it nee(s t) /e ()ne #)rre#tly3 W4en $ns$re ). 4)2 t) pray <eep si'ple &$i(elines li<e 4avin& (ial)& 2it4 t4e s$/#)ns#i)$s! /e #lear 2it4 24at y)$ are prayin& .)r 5i. y)$r 'in( is &)in& a 'illi)n 'iles a 'in$te y)$r prayers 2ill n)t /e #lear3 In si'ple tr$t4 all t4)$&4ts are prayers 5Brian L$<e Sea2ar(9 - I7 B) n)t $se ne&ativesF /y atte'ptin& t) re.ra'e y)$r t4)$&4ts+prayers in a ')re p)sitive li&4t y)$ are #)n#entratin& an( #learin& y)$r 'in( ). (istra#ti)ns3 Use present tenses9 '$#4 li<e t4e $n#)ns#i)$s 'in( prayers9 re=$ests+t4)$&4ts t4at are @trans'itte(: nee( t) /e in t4e present+n)2 in )r(er t) &ive stress relievin& /ene.its3 Cinally pay attenti)n t) t4e resp)nsesF even i. y)$ ()n:t li<e t4e' 5everyt4in& 4as a 'eanin&73 A1143&'6 "*&(&8.4 M.'.6-+-'( (% Y%/* P*%)-00&%'.4 L&)-

To !e human is to er.
T) /e 4$'an is t) #)nne#t3 We 2ere n)t 'eant t) /e #)'pletely is)late( .r)' )t4ers 5spe#ies )r )$r )2n <in(79 s)#ial #)nne#ti)n is nee(e( in )r(er t) re($#e stress3 We all .eel /etter 24en /$r(ens are s4are( 2it4 )t4er verses <eepin& t4e' l)#<e( a2ay insi(e3 H$r 4i&4er intelli&en#e is /)t4 a /lessin& an( a /$r(en3 In a sense9 2e are a/le t) .eel an( e0press a plet4)ra ). e')ti)ns an( t4)$&4tsF /$t ($e t) t4at sa'e l)&i# 2e are #)nstantly 2ei&4in& an( 'eas$rin& )$r )pti)ns an( .eelin&s9 &ettin& t4e' #)n.$se( an( tan&le( 2it4 )t4er .a#ts an( t4e li<e 5it:s all #)'pli#ate( an( .as#inatin& at t4e sa'e ti'e73 In an atte'pt t) /alan#e an( #)rre#t t4is 2e 4ave learne( ')re a/)$t )$r spe#ies an( selves3 T) tr$ly /e 4$'an is t) /e #)nne#te(9 e')ti)nally9 'entally9 s)#ially an( p4ysi#ally t) )t4er /ein&s3 T4)se le.t in s)litary #)n.ine'ent are /)'/ar(e( 2it4 stress an( .e2 #an 'ana&e it .)r l)n& 5even less i. )ne ()es n)t p)ssess s)'e stellar #)pin& s<ills73

Resources: Exercises:
We (i( n)t 4ave any e0er#ises t4is 2ee< .)r t4is $nit3 I (i( 2ant t) s4are 'y e0perien#e 2it4 seein& a 4ypn)t4erapist .)r stress re($#ti)n re&ar(in& 'y a##i(ent3 S4e 2as .as#inate( t) <n)2 I 2as ()in& 'y )2n rela0ati)n an( 'e(itati)n .)r stress alrea(y3 Be#a$se I a' a/le t) () pr)&ressive rela0ati)n 'ysel. it 2as easier t) /e#)'e 4ypn)ti8e(3 T4e p$rp)se ). t4is 2as t)F Sever e')ti)nal #)nne#ti)ns 5.i&4t9 .li&4t9 .ree8e7 s) #)ntin$e t) 4eal an( T) 'a<e an atte'pt t) re'e'/er t4e plates ). t4e SUV t4at 4it 'e3 I 2as s$##ess.$lly a/le t) 'entally an( e')ti)nally sever lin&erin& stress .r)' t4e a##i(ent an( #a$sin& a((iti)nal iss$es )n 'ysel. 5s$#4 as e')ti)nal epis)(es ar)$n( #ars+4eavy tra..i#73 We even set a @stress /$tt)n: 24ere in ti'es ). stress I #an @press t4is /$tt)n: an( start rela0in&3

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1#
Unit

UNIT 1$: APPLYING STRESS: CRITICAL MANAGEMENT TO YOUR PERSONAL LIFE

Information to Remember:
1%&'( )*%+ A1143&'6 S(*-00: "*&(&8.4 M.'.6-+-'( (% Y%/* P-*0%'.4 L&)I 4ave .)$n( )ver t4e past .e2 2ee<s 4)2 i'p)rtant it is t) 4ave a s$pp)rt net2)r<3 T4is net2)r< #an 4elp in ti'es ). 4i&4 stress in#l$(in& t4e &))( an( t4e /a(9 /$t it is i'p)rtant t) <n)2 t4at )ver all y)$ are t4e )nly )ne resp)nsi/le .)r 'ana&in& y)$r stress levels9 e')ti)ns an( )ver all li.e3 1%&'( )*%+ A1143&'6 S(*-00: "*&(&8.4 M.'.6-+-'( (% Y%/* P-*0%'.4 L&)Ta<in& ti'e .)r y)$rsel. t) re.le#t )n 4)2 y)$ .eel an( a#tively rela0 2ill i'pr)ve y)$r stress levels an( )ver all li.e an( 4ealt43 Pers)nal re.le#ti)n is an i'p)rtant s<ill in stress 'ana&e'ent3 It a l)ts ti'e t) pr)#ess an( analy8e )ne:s li.e an( e0perien#es3 I. 2e () n)t learn .r)' )$r e0perien#es t4an 2e are ')re apt t) 'a<e t4e sa'e 'ista<es a&ain3 1%&'( )*%+ A1143&'6 S(*-00: "*&(&8.4 M.'.6-+-'( (% Y%/* P-*0%'.4 L&)-

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E0er#ise an( .)r&iveness are 4ar( s<ills t) a(apt /$t i'p)rtant in s$##ess.$lly l)2erin& )ne:s stress level3 T4ese a#tivities &ive $s s)'et4in& t) 2)r< )n an( #)ntin$e t) &et pr)&ressively /etter 5easier .)r $s t) ()73 T4e 2ill &ive $s /etter )verall 4ealt4 an( l)n&evity an( 'a<e li.e ')re en6)ya/le 5t)lera/le7 ($rin& t4e /a( 5n)t t) 'enti)n 2ill re($#e t4e t4in&s t4at stress $s )$t73 %ini'$' re=$ire'ents .)r e0er#ise as a rela0ati)n 'eas$re inv)lves a t2enty 'in$tes t) a 4al. 4)$r t4ree ti'es a 2ee< ). ')(erate t) vi&)r)$s a#tivity3 T4is in#l$(es ; t) 1 'in$te 2ar' $p an( #))l ()2n9 t4e ')re e0er#ise 5as l)n& as it:s n)t ()ne inappr)priately7 t4e /etter .)r y)$3 A pers)n #an start seein& res$lts in '))( an( p4ysi#al appearan#e 5.)r 4ealt4y #4an&e7 t) appear in si0 t) ei&4t 2ee<s3

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%&&itional Information
7!! pi(tures pro&ided "y 'ord (!ip art or "y yours tru!y &ia (e!! phone (amera) .o anima!s or &e eta"!es 'ere harmed in the pro(ess of ta#in photos, minera!s I (an<t promise)

Wor's (ite&
Brian $u#e Sea'ard, A) (200I)) Managing Stress Principles and Strategies for Health and WellBeing. Sud"ury/ Jones and Bart!ett ) Sapo!s#y, 8) *) (200G)) Why ebra!s Don!t "et #lcers. .e' %or#/ St) *artinJs Griffin)

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