KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in ana!e"ent an#

Pre$enti%n
Stress ana!e"ent an#
Pre$enti%n Pr%!ra"
Res%urce &ui#e
1
KAP LAN UNI VERS I TY
Stress Management and Prevention
Program Resource Guide
'(
Vanessa )uesa#a
Ka*lan Uni$ersit(
HW410: Stress: Critical Issues in ana!e"ent an# Pre$enti%n
1 A*ril +014
Table of Contents
U N I T 1 T H E N T U R E ! " S T R E S S
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises: E.ercises
T%%ls: /%urnal Writin!: /%urnal Writin!
U N I T # T H E $ ! % & S $ T T ' E " I E ' %
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises: E.ercises
T%%ls: /%urnal Writin!: /%urnal Writin!
U N I T ( " E S T ! R " M I N I N E
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises: E.ercises
T%%ls: /%urnal Writin!: /%urnal Writin!
U N I T ) ! N E P ' N E T U N % E R S T R E S S
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises: E.ercises
T%%ls: /%urnal Writin!
U N I T * U N % E R S T R E S S + , H T N ! , -
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises
T%%ls: /%urnal Writin!
U N I T . G E ' E S S , I S % ! M ! " M E % I T T I ! N
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises
T%%ls: /%urnal Writin!
U N I T / S I G H T 0 S ! U N % 0 N % $ ! % & , ! R 1
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises
T%%ls: /%urnal Writin!
U N I T 2 T H E , E ' ' N E S S M N % '
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises
T%%ls: /%urnal Writin!
U N I T 3 P P ' & I N G S T R E S S + C R I T I C ' M N G E M E N T N %
P R E 4 E N T I ! N T ! & ! U R P R ! " E S S I ! N ' ' I " E
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises
T%%ls: /%urnal Writin!
U N I T 1 5 P P ' & I N G S T R E S S + C R I T I C ' M N G E M E N T N %
P R E 4 E N T I ! N T ! & ! U R P R ! " E S S I ! N ' ' I " E
In,%r"ati%n t% Re"e"-er
Res%urces: E.ercises
T%%ls: /%urnal Writin!
% % I T I ! N ' I N " ! R M T I ! N

Unit 1+ T6e Nature of Stress
Information to Remember+
Symptoms of Stress 0 t1e s("*t%"s %, stress can ran!e -( *ers%n an# -( 1%2 "uc1 stress is in (%ur
li,e3 T1e s("*t%"s can -e *1(sical4 "ental4 e"%ti%nal %r all %, t1e a-%$e3 T1ese s("*t%"s are
2arnin! si!ns t1at s%"et1in! nee#s t% -e #%ne3
Stressors 0 are 21at cause stress3 T1is is s%"et1in! ,r%" t1e %utsi#e en$ir%n"ent4 s%"eti"es 2e
can c%ntr%l it4 s%"eti"es 2e cann%t3
Stress 0 can -e an.iet( %r tensi%n %n (%ursel, t1at can cause "ental4 *s(c1ical an# e"%ti%nal
*r%-le"s3
Resources+ E7ercises+
E5ERCISE 13+ ( Healt1 P1il%s%*1(
E5ERCISE 136 T1e Wellness Para#i!" Re$isite#
E5ERCISE 137 C%lle!e Stu#ents 8ail( Stress%rs Sur$e(
Tools+ 8ournal ,riting+
E5ERCISE 131 Are Y%u Stressed9
E5ERCISE 1.4 A Good Nights Sleep
E5ERCISE 13: Pers%nal Stress In$ent%r(:
Top Ten Stressors
It;s ti"e t% ta<e a *ers%nal in$ent%r( %, (%ur current stress%rs=t1%se issues4 c%ncerns4
Unit
1
)
situati%ns4 %r c1allen!es t1at tri!!er t1e ,i!1t>%r>,li!1t res*%nse in (%ur -%#(3
T1e ,irst ste* t% res%l$in! an( *r%-le" is learnin! t% i#enti,( e.actl( 21at t1e *r%-le"
is3 Ta<e a "%"ent t% list t1e t%* ten issues t1at (%u are ,acin! at t1e *resent "%"ent3
T1en *lace c1ec< "ar<s in t1e c%lu"ns t% si!ni,( 21et1er t1is stress%r #irectl(
a,,ects %ne %r "%re as*ects %, (%ur 1ealt1 ?"in#4 -%#(4 s*irit4 e"%ti%ns@3 Ta<e n%te %,
1%2 "an( %, (%ur stress%rs a,,ect "%re t1an %ne as*ect3 T1en4 ne.t t% eac1 stress%r4
c1r%nicle 1%2 l%n! it 1as -een a *r%-le"3 Ainall(4 c1ec< 21et1er t1is stress%r is %ne
t1at elicits s%"e le$el %, an!er4 ,ear4 %r -%t13
Stressor Mental Emotional Spiritual Physical Duration Anger/Fear?
of Problem
1. Pregnancy x x x x 9 months neither
2. osing my !o" x x 2 months anger
#. $oney x x x al%ays"oth
4. &inding a !o" x 'n(no%n "oth
). i*ing sit'ation x x x x # years "oth
+. &riends x x + months anger
,. Sister x x 2 months anger
-. .rother x x x 2 years anger
9. /nla%s x x x + years anger
10. School x years neither
I c1%%se t1is B%urnal -ecause I ne$er realiCe# 1%2 "uc1 "( li$in! situati%n 1as stresse# "e %ut %r
-%t1ere# "e I 1a$e al2a(s Bust acce*te# it4 -ut n%2 t1at I 1a$e realiCe# it4 I tr( n%t t% let s%"e t1in!s
-%t1er "e as "uc1 -ut it is $er( 1ar#3 I 1a$e starte# l%%<in! ,%r a ne2 *lace t% li$e3
*
Unit #+ T6e $od9 as $attlefield
Information to Remember+
The effects of stress1 stress can 1a$e "an( e,,ects %n (%ur -%#( an# can *%tentiall( -e 1ar",ul3 T1at
21( it is i"*%rtant t% learn 21at stresses (%u %ut an# 21at (%u can #% a-%ut it3
&ear 2esponse1 S%"et1in! #%ne in reacti%n t% an un*leasant ,eelin! %, an.iet( %r a**re1ensi%n
cause# -( t1e *resence %r antici*ati%n %, #an!er
Stress $anagement1 "eans %, #ealin! 2it1 stressD *1(sical an# *s(c1%l%!ical tec1niEues #esi!ne#
t% ena-le *e%*le t% c%*e 2it1 strain an# an.iet(
Resources+ E7ercises+
E5ERCISE +3+ I""e#iate4 Inter"e#iate4 an# Pr%l%n!e# Stress E,,ects
Tools+ 8ournal ,riting+
E5ERCISE +31 Stress P1(si%l%!( Re$ie2
E5ERCISE F31 P1(sical S("*t%"s )uesti%nnaire
E5ERCISE F3F ( Healt1 Pr%,ile
Unit
#
.
Unit (+ "east or "amine
Information to Remember+
$ind1 seat %, t1%u!1t an# "e"%r(4 t1e center %, c%nsci%usness t1at !enerates t1%u!1ts4 ,eelin!s4
i#eas4 an# *erce*ti%ns4 an# st%res <n%2le#!e an# "e"%ries
2eligion1 a 2%rl#2i#e *1en%"en%n t1at 1as *la(e# a *art in all 1u"an culture an# s% is a "uc1
-r%a#er4 "%re c%"*le. cate!%r( t1an t1e set %, -elie,s %r *ractices ,%un# in an( sin!le reli!i%us
tra#iti%nD #%!"a
Spirit'ality1 sacre# en!a!e"ent 2it1 t1at 21ic1 is -elie$e# t% -e a s*iritual realit(
Resources+ E7ercises+
E5ERCISE :31 An!er Rec%!niti%n C1ec<list
E5ERCISE :34 An!er: T1e Ai!1t Res*%nse
E5ERCISE :37 Aear T1isG
E5ERCISE :3H E"%ti%nal Well>'ein!
Tools+ 8ournal ,riting+
E5ERCISE 431 T1e Ps(c1%l%!( %, Y%ur Stress
Unit
(
/
Unit )+ !ne Planet Under Stress
Information to Remember+
Time $anagement1 a s(ste" rel(in! %n ti"e an# "%ti%n stu#ies4 21ic1 1el* #eter"ine t1e -est
"et1%#s ,%r *er,%r"in! a tas< in t1e least a"%unt %, ti"eD e,,icient an# e,,ecti$e use %, ti"e t%
increase *r%#ucti$it(
Shrin(ing 3conomy1 ec%n%"ic c%n#iti%n e.istin! 21en t1e &r%ss 8%"estic Pr%#uct ?&NP@
#ecreases4 c%nsu"er s*en#in! #ecreases4 une"*l%("ent increases4 c%st %, li$in! increases
Greenho'se 3ffect1 War"in! %, t1e l%2er at"%s*1ere an# sur,ace %, Eart13 T1is %ccurs -ecause %,
t1e a-s%r*ti%n %, l%n!>2a$e len!t1 ra#iati%n ,r%" t1e *lanetIs sur,ace -( certain ra#i%acti$el( acti$e
!ases4 suc1 as car-%n #i%.i#e an# 2ater $a*%r4 in t1e at"%s*1ere3 T1ese !ases are 1eate# an#
ulti"atel( re>ra#iate ener!( t% s*ace at an e$en l%n!er 2a$elen!t13?Science Clari,ie#4 +00J@
Resources+ E7ercises+
E5ERCISE 73: Y%ur Pers%nal Value S(ste"
E5ERCISE 736 Y%ur eanin!,ul Pur*%se in Li,e
Kn%2in! t1at (%ur *ur*%se in li,e "a( c1an!e "an( ti"es in t1e c%urse %, (%ur li,e4 ,%r t1is e.ercise4 ,irst
2rite #%2n ?in a ,e2 2%r#s t% a sentence@ 21at (%u c%nsi#er t% -e (%ur li,e *ur*%se n%24 at t1is *%int in ti"e3
T1en ta<e a "%"ent t% -rie,l( #escri-e 21at (%u c%nsi#ere# t% -e (%ur *ur*%se in li,e at t1e start %, eac1
#eca#e %, (%ur li,e ?e3!34 at a!e t2ent( it "i!1t -e %r 1a$e -een t% !ra#uate 2it1 a c%lle!e #e!ree4 at a!e t1irt(
it "i!1t -e %r 1a$e -een t% raise a ,a"il( %r start a -usiness@3
N%2: T% 1a$e a success,ul career an# 1a$e securit( ,%r "( <i#s an# sel,3
A!e 60: T% 1a$e 1ealt1 an# a 1a**( ,a"il(
A!e :0: T% sa$e t% 1a$e a !%%# retire"ent
A!e 40: T% teac1 "( <i#s t1at e#ucati%n an# sc1%%lin! is i"*%rtant ,%r t1eir success3
Unit
)
2
A!e F0: 'e a success,ul career 2%"an an# "%t1er
A!e +0: T% 1a$e "%ne( an# 1a$e ,un
A!e 16: T% !et t1r%u!1 1i!1 sc1%%l an# "%$e %ut
I c1%se t% 2rite a-%ut t1is e.ercise -ecause t% "e its a"aCin! 1%2 (%ur !%als c1an!e as (%u !et %l#er4 an#
e$en t1%u!1 I a" +74 I alrea#( 1a$e an i#ea %, 21at "( !%als 2ill -e e$en 21en I a" 403 'ut t1e t1e"e in all
"( !%als I see is securit(3 I can see t1at securit( is $er( i"*%rtant t% "e4 an# it is s%"et1in! I a" 2%rrie# a-%ut
,%r "( ,uture3
E5ERCISE 73J 8istracti%ns %, t1e Hu"an Pat1
Tools+ 8ournal ,riting+
E5ERCISE 631 Un#er t1e &un: Stress an# Pers%nalit(
E5ERCISE 63+ Stress>Pr%ne Pers%nalit( Sur$e(
E5ERCISE 63F Stress>Resistant Pers%nalit( Sur$e(
Unit *+ Under Stress+ ,6at No:-
Information to Remember+
3mpo%erment 4 a sense %, *ers%nal ener!( %r $italit(
5'mor 6 T1e Eualit( t1at "a<es s%"et1in! lau!1a-le %r a"usin!D ,unninessD t1e a-ilit( t% *ercei$e4
enB%(4 %r e.*ress 21at is a"usin!4 c%"ical4 inc%n!ru%us4 %r a-sur#4 t1at 21ic1 is inten#e# t% in#uce
lau!1ter %r a"use"ent
Unit
*
3
$indset 4 state %, "in#4 -elie,s t1at a,,ect s%"e-%#(Is attitu#e: a set %, -elie,s %r a 2a( %, t1in<in!
t1at #eter"ine s%"e-%#(Is -e1a$i%r an# %utl%%<
Tools+ 8ournal ,riting+
E5ERCISE -.1 2eframing1 Seeing a .igger7 8learer Perspecti*e
E5ERCISE 9.1 Value Assess"ent an# Clari,icati%n
E5ERCISE 1:31 T1e Ti"e>Crunc1 )uesti%nnaire
Unit .+ geless ,isdom of
Meditation
Information to Remember+
8ontemplation 4 a ,inal sta!e 21ere KLt1e "e#itat%r -ec%"es c%"*letel( %ne 2it1 t1e %-Bect %,
"e#itati%n3 T1is -rin!s a-%ut an e.*ansi%n %, c%nsci%usness t1at li,ts %ne %ut %, t1e little sel, int% a
!reater Sel,3 T1ere is n% l%n!er an MI an# an MitM -ein! "e#itate# u*%nN ?T1e T1e%s%*1ical S%ciet( %,
Australia4 n3#3@3
3go 4 t1e sense %, sel,4 %*ini%n %, (%ursel,
$on(ey $ind 4 KIt is t1at strea" %, c%nsci%usness t1at <ee*s ,littin! ,r%" %ne t1in! t% an%t1er li<e
a "%n<e( Bu"*in! ,r%" -ranc1 t% -ranc1 E$en 21en (%u are c%ncentratin! (%ur "in# #ri,ts %,, t%
,antasise a-%ut s%"et1in! (%u are !%in! t% #% ne.t 2ee<en# %r an unres%l$e# *r%-le" (%u "ust ,ace
t%"%rr%2N ?T1e T1e%s%*1ical S%ciet( %, Australia4 n3#3@
Unit
.
15
Resources+ E7ercises+
E5ERCISE 18.3 'ri#!in! t1e He"is*1eres %, T1%u!1t
E5ERCISE 20.2 T1ree S1%rt &ui#e# VisualiCati%ns
Tools+ 8ournal ,riting+
E5ERCISE 1,.1 9olphin .reath $editation
E5ERCISE 1J31 T%% uc1 In,%r"ati%n
E5ERCISE +031 I Ha$e a Visi%n: T1e Art %, VisualiCati%n
Unit /+ Sig6t0 Sound and $od9 ,or;
Information to Remember+
2eflexology 4 a ,%r" %, "assa!e in 21ic1 *ressure is a**lie# t% *arts %, t1e ,eet an# 1an#s in %r#er
t% *r%"%te rela.ati%n an# 1ealin! else21ere in t1e -%#(
Shiats' 4 a ,%r" %, 1ealin! "assa!e in 21ic1 t1e 1an#s are use# t% a**l( *ressure at acu*uncture
*%ints %n t1e -%#( in %r#er t% sti"ulate an# re#istri-ute ener!(3 Ori!inatin! in /a*an4 it is use# t%
treat $ari%us c%n#iti%ns suc1 as -ac< *ain4 "i!raine4 ins%"nia4 #e*ressi%n4 an# #i!esti$e *r%-le"s3
:is'ali;ation 4 t% create a $i$i# *%siti$e "ental *icture %, s%"et1in! suc1 as a #esire# %utc%"e t% a
*r%-le"4 in %r#er t% *r%"%te a sense %, 2ell>-ein!
Tools+ 8ournal ,riting+
E5ERCISE +731 Stress>Relate# Eatin! 'e1a$i%rs
Unit
/
11
E5ERCISE +73+ Sel,>Assess"ent: Nutriti%nal Eatin! Ha-its
E5ERCISE +73F T1e Rain-%2 8iet
Unit 2+ T6e ,ellness Mandala
Information to Remember+
A'togenic 4 *r%#uce# %r create# 2it1in s%"et1in! itsel,4 2it1%ut e.ternal 1el* %r in,luenceD
?"e#icine@ *r%#uce# in4 %r 2it1 tissue ,r%"4 t1e -%#( %, t1e *ers%n t% 21%" it 2ill -e !i$en
5ypnosis 4 an arti,iciall( in#uce# c%n#iti%nD a c%n#iti%n t1at can -e arti,iciall( in#uce# in *e%*le4 in
21ic1 t1e( can res*%n# t% Euesti%ns an# are $er( susce*ti-le t% su!!esti%ns ,r%" t1e 1(*n%tistD t1e
tec1niEue %r *ractice %, in#ucin! a state %, 1(*n%sis in *e%*le
2eg'lation 4 t1e a#Bustin!4 %r!aniCin!4 %r c%ntr%llin! %, s%"et1in!4 %r t1e state %, -ein! a#Buste#4
%r!aniCe#4 %r c%ntr%lle#
Tools+ 8ournal ,riting+
E5ERCISE +J31 P1(sical E.ercise
E5ERCISE +J3+ ( '%#(4 ( P1(siEue
E5ERCISE +J3F Y%ur Circa#ian R1(t1"s
E5ERCISE +J34 ( '%#(;s R1(t1"s
Unit
2
1#
Unit 3+ <<l9ing Stress+ Critical
Management to 9our Professional
'ife
Information to Remember+
.iofeed"ac( 4 *1(si%l%!ical c%ntr%l tec1niEueD t1e use %, "%nit%rin! #e$ices t1at #is*la(
in,%r"ati%n a-%ut t1e %*erati%n %, a -%#il( ,uncti%n t1at is n%t n%r"all( c%nsci%usl( c%ntr%lle#4 e3!3
1eart rate %r -l%%# *ressure3 T1is 1el*s a *atient t% learn t% c%ntr%l t1e ,uncti%n c%nsci%usl(3
8linical .iofeed"ac( 4 *1(si%l%!ical c%ntr%l tec1niEue %, ,ee#-ac< -ase# %n %r in$%l$in! "e#ical
treat"ent4 *ractice4 %-ser$ati%n4 %r #ia!n%sis
Progressi*e $'sc'lar 2elaxation 4 a tec1niEue <n%2n as ?PR@ create# -( an A"erican
*1(sician E#"un# /ac%-sen t% #eal 2it1 "uscle tensi%n a"%n! 1is "e#ical *atients
Unit
3
1(
Unit 15+ <<l9ing Stress+ Critical
Management to 9our Personal 'ife
Information to Remember+
.enefit of designing yo'r o%n personal relaxation program1 T1is c%urse 1as !i$en a l%t %,
in,%r"ati%n %n stress4 21at it is an# 1%2 t% "ana!e it3 T1r%u!1%ut t1e c%urse it 2as als% a *art
%, 1%"e2%r< t% tr( #i,,erent "et1%#s t% tr( an# "ana!e stress3 I ,%un# t1at "usic an# 2al<in!
are $er( 1el*,ul t% "e t% "ana!e "( stress3 An# I als% ,%un# t1at 2ritin! in t1e B%urnals are
1el*,ul an# t1at reall( sur*rise# "e4 t1is 2as a s%urce t1at I ne$er use# -e,%re -ut a" !%in! t%
en!a!e "%re in3
.enefit of 'sing a relaxation m'sic: usic can -e a t1era*( in its %2n4 an# s%"eti"es it can
-e an esca*e3 Usin! it t% 1el* (%u #istress can "a<e a -i! #i,,erence3
.enefit of <o'rnal =riting: T1is 1as -een 1el*,ul4 -ecause it reall( "a#e "e realiCe *r%-le"s
an# stress%rs I 1a#4 t1at I ne$er realiCe# 2ere suc1 a stress3
Unit
15
1)
dditional Information
We-sites:
1tt*:PP22231el*!ui#e3%r!P"entalPstressQsi!ns31t"
1tt*:PP2223stress3%r!P
'%t1 %, t1ese 2e-site !i$e !%%# insi!1t %n 21at stress is4 an# 1%2 t% #eal 2it1 stress3
'%%<:
Title: Why Zebras Dont Get Ulcers: The Acclaimed Guide to Stress, Stress-Related
Diseases, Third Edition
Author: Sapolsky, Robert M. (2004)
ISBN: 978080!07"#90
Publisher: $olt %&blishin'
Physical text or eBook: %hysi(al te)t
T1is -%%< 2as "( ,a$%rite -%%<3 T1e entire -%%< 2as interestin! an# "a#e "e lau!1G I 2%ul#
rec%""en# t1is -%%< t% an(%ne Bust t% rea#3
1*