KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in

Management and Prevention

Stress
Management and
Prevention

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Program Resource
Guide

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 KA P L A N U N I V E R S I T Y

Stress Management and Prevention

Program Resource Guide

By

Miguel McCray

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

3/10/2016
Table of Contents
UNIT 1 THE NATU RE OF STRESS

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

UNIT 2 THE PHYSIO LOGY OF STRESS

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

UNIT 3 PSYCHOLOGY OF STRESS

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

UNIT 4 PERSONAL ITY TRAITS AND THE HUM AN SPIRITUAL ITY

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

UNIT 5 DEAL ING WITH STRESS: COPING STRATE GIES

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

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

AND M ENTAL IM AGE RY

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

UNIT 7 NUTRITI ON AND STRESS

Information to Remember......................................................................
Self-Assessment Exercises.....................................................................
UNIT 8 PHYSIC AL EXERCISE AND ACTIV ITY

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

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

AND PREVE NTIO N TO YOUR PROF ESSI ONAL L IF E

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

ADDITI ONAL INF ORM ATIO N

REF EREN CES

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Unit

Unit 1: The Nature of Stress

Information to Remember:

Key Learning Point: The stress phenomenon, as it is referred to today, is quite new with regard to the

history of humanity. Stress has been linked to all the leading causes of death, including heart disease,

cancer, lung ailments, accidents, cirrhosis, and suicide. Some health experts now speculate that

perhaps as much as 70 to 85 percent of all diseases and illnesses are stress-related. (Seaward, 2015).

Key Learning Point: The holistic definition of stress points out that it is a very complex phenomenon

affecting the whole person, not just the physical body, and that it involves a host of factors, some of

which may not yet even be recognized by scholars and researchers. As more research is completed, it

becomes increasingly evident that the responses to stress add up to more than just physical arousal;

yet it is ultimately the body that remains the battlefield for the war games of the mind . (Seaward,

2015).

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 Key Learning Point: Please note that healing and curing are two different concepts. Typically, the word

curing means that the symptoms of a disease or illness are eradicated. Although in some cases healing

techniques may cure a person of disease or illness, the concept of healing really means bringing a

sense of inner peace to someones life, even in the face of death. From this vantage point you can see

that a person can be healed and yet still be ill. (Seaward, 2015).

Self-Assessment Exercise:

God has brought me thru so many dark times, storms, trials and tribulations that I never should have

survived. So I make it an obligation to give him the times he needs from me whether it is prayer, helping

others or maybe even just giving him a simple thank you daily. The one true environment that fosters a

balance of my wellness paradigm would have to be my job at Lifetime fitness. It helps me to connect

with all four of the four components of my own mandala. I get to work out for an hour a day, I get to pray

all day, I get to be around positive individuals seeking the same short and long term goals, and most

important I am able to live my dream, happiness one on one. (Seaward, 2015).

. (Seaward, 2015).

Journal Writing:

Situation Start Midway End

When my kids mother blames me for 10
everything that goes wrong
When My kids manipulate mother to 8
believe everything
When the bills are paid and another 7
situation arises
Making my online seminars on time 7
due to working late nights
Dedicating time to do research for 4

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 Unit

research papers
Maintaining a happy marriage 3
Overcoming fear of public speaking 6
Insomnia 8
Competitive work environments 5
Meeting my monthly sales quota 9
(Stahl & Goldstein, 2010).

Unit2:ThePhysiologyofStress

Information to Remember:
Key Learning Point: Physiology, psychology, anthropology, theologythe topic of stress is so colossal

that it is studied by researchers in a great many disciplines, not the least of which is sociology. Sociology

is often described as the study of human social behavior within families, organizations, and institutions:

the study of the individual in relationship to society as a whole. Because everybody is born into a family

and most people work for a living, no one is exempt from the sociology of stress. (Seaward, 2015).

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 Key Learning Point: Information overload: Given the flood of Facebook updates, text messages, emails,

pop-up ads, smartphone apps, Web sites, and Pinterest posts, it is easy to become inundated by

information. Reviewing and responding to a slew of text messages, emails, tweets, and voice mails, not to

mention deleting spam and closing pop-up ads, can eat up several hours of ones time each day. Research

reveals that too much information, coupled with all the means of accessing it, results in what is now

called brain freeze, information paralysis, and infostress, leading to indecisiveness, inability to

focus, and poor memory recall (Begley, 2011). (Seaward, 2015).

Key Learning Point: According to a 2013 Harris survey, 83 percent of American workers claim to be

stressed out, a 10 percent rise from 2012. Reasons for the rise in stress are attributed to low pay,

unreasonable workloads, annoying co-workers, poor work-life balance, and the fear of being laid off or

fired (Perman, 2013) (Seaward, 2015).

Self-Assessment Exercise:

In summary, stress has an impact on the mind body and soul. Stress is considered as a silent killer if left

alone and not managed properly. Stress is linked to so many ailments and illnesses that we run to the

emergency room for, when all we really need are simple lifestyle changes. You also have what is called

a good stress, the kind of stress that can help you rise up and meet your challenges and face your fears.

Its up to you to know which one of these forms of stress you might be facing and seek help to point

you in the right direction for a more healthier and prosperous future.

Journal Writing:

Unit Two Journal Writing Assignment

How is stress or anxiety about people affecting your life?

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I think this question has most to do with worrying so much. I know with me I worry about my kids, my

wife, my job requirements, my boss, and my family. Some people can bring you grave stress. I have

seven kids with all different personalities, so I am constantly trying to keep them out of harms way,

praying that they walk back in the front door and return home safely. It can get very stressful at work also

with my boss wanting me to hit monthly quotas, sell, sell, sell, and train and produce results and then go

home to a load of homework. Continuous worrying takes a heavy toll on your mind, body and spirit. You

find yourself up all night and the next morning youre feeling very anxious and stressed. Who wants to

feel like a nervous wreck all day long?

How is stress or anxiety about work affecting your life?

Stress plays a big part in my life. I sometimes find myself running to the liquor store on some days just to

numb the feeling. Work is very stressful; training fifteen to twenty clients a day and still having to get

new clients in between those sessions. Im all about results, so when your training a client three times a

week and every time the client leaves they are going to Burger King just defeats my whole purpose.

Working in the fitness industry is going to involve numbers, sales, quotas that have to be met by weekly

or monthly, so stress kicks in and in some occasions it makes me work harder but when Im home Im

drained.

How is stress or anxiety about the world affecting your life?

This is a very deep question to me only because being a black man in America is hard. A lot of other

races say we complain a lot about the past but fact is racial discrimination still exists. I lose chances

with clients because of my race, I get the bottom of the barrel at work because of my race, not

complaining but the truth has to be told. This world we live in is very racial and bias. I hate watching

the news because it makes me so sad sometimes to see that we as a people cant live in harmony and

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 love each other as is. All I can do is keep praying and keep the big heart that God gave me open to

everyone no matter the color, gender, culture, etc.

How is stress or anxiety about sleep and sleeplessness affecting your life?

A busy mind is a painful. I find myself four times a week taking Benadryl to go to sleep. I hate taking

medication but sometimes you do whatever you have to get some rest. My wife sleep is affected because

Im always tossing and turning all night. I thought about changing my workouts to eight pm at night to

see if that will help me. Like I said in my introduction I have been running to the liquor store just to have

a drink to fall asleep. I know its not good for me and I will figure out better options to help me sleep.

How is stress or anxiety about exercise or lack of physical activity affecting your life?

I have been training for ten years or more. I have only had one bad injury, torn ligaments in my ankle.

When the doctor told me I had to stay of it for three to six months to let the ligaments heal, I panicked. I

eat, sleep, and breathe physical activity. Plus I never want to lose muscle mass, strength, flexibility, nor

power. So I was stressed out the whole time that injury took place and I lost strength, slight muscle mass,

and a lot of power. When youre so use to working out and living a healthy lifestyle its hard to cope with

change, especially change that you have no control over.

Summary

In summary stress can be manageable in many ways. Eat a healthy diet; healthy minds and bodies

are more able to deal with stress. Try to avoid caffeine or reduce your consumption because that

temporary high will lead to a crash in energy and your mood.

Try your best to avoid alcohol, cigarettes, and drugs because it only makes the stress worse and even

harder to bear. Rest is the most important of them all; our bodies need rest to keep functioning daily, get

enough sleep. (Stahl & Goldstein, 2010).

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Unit3:PsychologyofStress

Unit

Information to Remember:
Key Learning Point: The neocortex is the highest and most sophisticated level of the brain. It is at this

level that sensory information is processed (decoded) as a threat or a nonthreat and where cognition

(thought processes) takes place. (Seaward, 2015).

Key Learning Point: Until recently it was believed that, unlike the voluntary somatic system involved in

muscle movement, the ANS could not be intercepted by conscious thought, but now it is recognized that

both systems can be influenced by higher mental processes. The ANS works in close coordination with

the CNS to maintain a favorable homeostatic condition throughout the body. There are two branches of

the ANS that act to maintain this homeostatic balance, the sympathetic and parasympathetic nervous

systems, and these are activated by the hypothalamus. (Seaward, 2015).

Key Learning Point: Physiologically speaking, a biochemical pathway is referred to as an axis. In this

section we will discuss the ACTH axis. The other two axes, the vasopressin axis and the thyroxine axis,

are covered in the following sections. (Seaward, 2015).

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Self-Assessment Exercise:
Stress is considered one of the primary factors associated with insomnia. Good sleep hygiene consists of

behaviors that help promote a good nights sleep rather than detract from it, including decreased caffeine

consumption, consistent bedtimes, and a host of effective relaxation techniques that enhance sleep quality.

(Seaward, 2015).

Journal Writing:

The five minute mindful breathing technique was quite relaxing. Mentally I felt very calm. I was

able escape my kids and go in my closet, sit Indian style with good posture and focus. For five

minutes mentally I literally felt at peace. All the stress and worries of work and school disappeared,

and I actually seen myself in Jamaicas beautiful waters. My breathing patterns were very at ease for a

person who has problems with anxiety at times. Emotionally I felt very spiritual for a moment. I

might have said a little prayer in my heart during those five minutes. All of my anger towards past

feelings was driven out at that one hasty moment. I felt loved from a deeper place in my heart and

again I was at divine peace. Physically I felt undisturbed, like I was having an out of body experience.

My muscles were relaxed and it reminded me of yoga in some natures. I work so much I usually feel

very tired after work, during those five minutes I felt recharged afterwards. This was nice for me and I

will most likely find myself partaking this method two to three times a week.

Summary

I am a person who deals with a lot of stressful events in life, so learning more ways to deal with

stress with this mindful based stress reduction book has really helped me out a lot. Like I said in my

discussion I depend on working out and going to the liquor store sometimes to help me ease my stress.

My wifes family meditates a lot but I really never understood it, I always thought it was some type of

false religion. They burn the candles, burn sage, and meditate for lengths of time. Know that I have gotten

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 the chance to learn and read about it I really understand the concepts based around these methods. This

Unit

was my first official time really meditating and I enjoyed every five minutes of it. I come from a praying

family, not a mediating family but the two, meditation and prayer has lots of similarities and few

differences. (Stahl & Goldstein, 2010).

Unit4:PersonalityTraitsan d the Human Spirituality

Information to Remember:
Key Learning Point: Although assumptions had previously been made about the seemingly obvious

relationship between emotional responses and health status, it was the initial work of cardiologists

Meyer Friedman and Ray Rosenman whose research in 1964 added one more significant risk factor

to the list: Type A personality, or a rushed or hurried lifestyle. (Seaward, 2015).

Key Learning Point: Type A and Type D personalities share some common ground: Stress! The

association between stress and heart disease appears so strong that Newsweek magazine dedicated

nearly a whole issue to the topic in the fall of 2005 with a feature article by renowned cardiologist Dr.

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 Dean Ornish, the first person to prove the reversal of plaque buildup in the arteries. Ornish states that

love, expressed through compassion. (Seaward, 2015).

Key Learning Point: Human spirituality has been studied by several academic disciplinesmost notably,

philosophy, theology, sociology, and psychology. More recently, this topic has begun to be

investigated in the fields of physics, nursing, and clinical medicine as well. Thus, human spirituality

will be described henceforth in terms of the various theories devised to provide a better understanding

of this concept in several different disciplines. (Seaward, 2015).

Self-Assessment Exercise:

Where is that individuals level of confidence? Confidence tends to earn the

respect from other people, and when other can trust you It will build the

confidence of others around you. Self-esteem is similar in many ways to being

confident, you begin to think clear, feel better, and your patterns of behavior helps

to reward support your success on a personal and professional level. Self-esteem

will help one to overcome fears, decrease stress and be ready to face new

obstacles every day. It took me a while to be more confident in myself but once I

learned to hold my head up and talk with some sense I understood why self-

esteem was so important. (Seaward, 2015).

Journal Writing:
Basic Emotions are all apart of human behavior. Love, fear, anxiety, stress, worry

are all emotions that we will once fall in our lifetimes. Its how we control these

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 emotions that will bring out the best in us. Life is just one big emotion that we

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Unit

have to learn to deal with, survive in, and live life to the fullest. What would or

who would we be without emotions? Emotions challenge us to aim higher, love at

the upmost, never give up, dont break, and overcome fears. (Stahl & Goldstein,

2010).

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Successful coping strategies to deal with the cause of perceived stressors involve

four basic components. The first is an increased awareness of the problem: a clear focus and full

perspective on the situation at hand. By their very nature, stressors tend to encourage a myopic view,

distorting both focus and perspective. (Seaward, 2015).

Key Learning Point: Effective coping strategies = Increased awareness + Information processing +

Modified behavior + Peaceful resolution. (Seaward, 2015).

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 Key Learning Point: You may notice a crossover effect with some coping strategies; that is, some

designed specifically to deal with the causes of stress also seem to promote the relaxation response.

Conversely, some relaxation techniques can augment or even become coping mechanisms in their

own right. (Seaward, 2015).

Journal Writing:

Walking Meditation

Walking meditation is a form of action that helps with stressful situations. Walking

meditation is different than sitting meditation, with walking meditation we use

the understanding of walking as our emphasis. Walking meditation is about

focusing on lifting, moving, and placing. In this paper I will discuss how walking

meditation made me feel mentally, emotionally, and physically. (Stahl & Goldstein,

2010).

Mentally

Walking meditation made me fell at peace and it was a plus to add some physical

activity into the mindfulness meditation. I fell into a Trans and felt very thankful

to be able to walk. Its many individuals that cannot even walk; I was shot some

years ago and the doctor told me I would never be able to walk again. For years I

rehabbed myself during even this one technique but without the meditation. So

during this process it brought back a lot of past emotions because now I am able

to walk, run, and workout.

Emotionally

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Emotionally again I felt overwhelmed with joy. Being shot and not know Id be

able to walk again almost brought me to tears. I felt thankful, blessed, happy, and

peaceful all at once. Im a very emotional person so my emotions were all over the

place. I can be crying at times and not because Im sad, I call them tears of joy.

But overall this walking mindfulness meditation had me feeling grateful.

Physically

Physically I felt at ease and very confident about each step. I focused more on my

mental and emotional fellings instead. But I was able to get me ten minutes of

physical activity along with a deep mindful, peaceful experience. Im already

physically fit so I felt not so much difference physically but it was still

Summary

Summary I have to admit that I did feel like this process would be boring but as

soon as I started participating in the mediation I became curious. Unlike other

meditation techniques such as transcendental meditation and other sitting

meditations, moving meditation such as mindful walking requires you to have

your eyes open. Obviously there is less withdrawal from the world compared to

other mindfulness meditation exercises, otherwise you may trip or walk into

something ("Walking Meditation", 2015). Walking meditation is a good stress

reliever and it can be really beneficial for your clients. It can physically and

emotionally relax your clients and help them to understand the importance of

relaxation techniques added in with exercise.

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Unit 6: Relaxation Techniques 1: Breathing,

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Unit

Meditation, and Mental Imagery

Information to Remember:

Key Learning Point: Diaphragmatic breathing is unequivocally the easiest method of relaxation to

practice. It is easy because breathing is an action that we do normally without thought or hesitation. In

its simplest form, diaphragmatic breathing is controlled deep breathing. It is symbolic of a deep sigh,

or a big breath taken when one is about to regroup ones thoughts, gain composure, or direct ones

energies for a challenging task. (Seaward, 2015).

Key Learning Point: Today meditation is rapidly gaining recognition in the West as a powerfully effective

relaxation technique. What at one time may have been considered a fringe behavior by new agers is

now considered an American mainstream habit. So declared Time magazine in a cover story, with

nearly 30 million people citing meditation as a formal practice of relaxation. (Seaward, 2015).

Key Learning Point: The technique of mental imagery goes by several names, sometimes signifying

variations in the purpose and use of this technique. The word visualization is often used

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 synonymously with mental imagery, but it can also mean additional aspects of mental imagery not

directly related to the relaxation effect. (Seaward, 2015).

Self-Assessment Exercise:

Visualization, or guided imagery, has been known to lower stress levels by taking

your mind off the problem or distracting it for that moment which in turn helps to

cause a relaxation response in the muscles. Guided imagery is better practiced in

solitude but it can also be useful to add some physical relaxation techniques. The

techniques are mainly non-verbal training to benefit from using your body and

unconscious mind. So in summary imagery can reduce muscle tension, reduce

stress levels, and help your clients imagine completing goals. (Seaward, 2015).

Journal Writing:

Mindful of how you interact with yourself?

I find myself constantly being too hard on myself even if Im on the right path and

doing good. Sometimes I feel that its because I have faced so much hardship and

had to overcome many trials and tribulations. I find myself thinking the worst

about every situation that life throws my way and I become stressed and start

feeling hopeless and telling myself that I, not going to make it. Also, Im good at

doing for others and I neglect my needs, wants, and desires. I would never talk to

others the way I talk to myself because Im so much of an introvert and I have

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built a wall up to trust my own visions and thoughts. My anxiety, stress, and

unhappiness is always being tested. Every moment I have to deal with trying to

keep calm, smile when I really dont want to and talk myself out of fearful

circumstances. I pray all day most of the time to keep my mental at peace and to

keep me from wanting to quit and give up.

Seeds of suffering

I have always been told that I water the seeds to my own suffering whether it be

anger, bad habits, negative thinking, and hanging around the wrong people. I feel

that my anger has held me back from being more successful. My pride also holds

a deep burden on me because I refuse to accept or ask for help. My bad habits

have led me down dead end roads that I feel like I get tired of riding on the same

roller coaster over and over. My negative thinking even in positive situations has

held me back from being an entrepreneur and taking on positions that I know I

deserve. The wrong crowd always seems to find me, my heart is so big I refuse to

judge and I find myself being burned each and every time.

Day-to-day life feelings of resentment

I am not going to name this individual but I love this person dearly. But this

person knows how to press my buttons and at times his/her words can be very

hurtful. Like I said earlier my anger has always been an issue for me so I have

been learning how to fight more with kindness instead of ignorance. I also believe

in change so Im able to be more patient with this individual. Truthfully speaking I

do have my moments when I want to snap and be just a difficult, hurtful, and

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spiteful; but that will get me nowhere but feeling emotionally unstable and

stressed out. I feel resentment a lot towards this individual like why do I hold on

or why do I allow myself to put up with these actions; but maybe this individual

has been put in my life to help change me and help balance out my imperfections.

Reflection on writing

We all find ourselves falling into indulging in bad habits that can affect the

mind and body which can prevent us from not being present in our own lives.

The penalties of this can be quite vital to our success and future of being

health and well balanced individuals. We can find ourselves missing out on the

good things that life has for us and ignoring the good wisdom that provide us

with messages about our own lives, relationships and health. Take care of

yourself and choose to love yourself first before you can choose to help and

love others (Stahl & Goldstein, 2010).

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Unit 7: Nutrition and Stress

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Unit

Information to Remember:
Key Learning Point: The human body is a fantastic and complex phenomenon. There are several backup

systems in the fight-or-flight response to ensure the best chance of physical survival. For example,

there are at least four hormones responsible for increasing blood pressure to shunt blood from the

bodys core to the periphery. (Seaward, 2015).

Key Learning Point: It is fair to say that the quantities of food in America are the envy of the world, yet

the quality of our food choices are abysmal: high sugar, high fat, bleached flour, genetically modified

organisms (GMOs), hormones, antibiotics, and untold amounts of petrochemicals introduced by

means of fertilizers, herbicides, fungicides, and pesticides on and in our foods make healing more

challenging today and give a whole new meaning to saying grace before a meal. (Seaward, 2015).

Key Learning Point: Thoroughly wash all pesticides from fruits and vegetables before eating. Studies

show that individually, these pesticides are not harmful, but no studies have looked at the cumulative

effects of various pesticides. Its a good idea to rinse all produce well. Eat organic produce whenever

possible. (Seaward, 2015).

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Self-Assessment Exercise:

Each one of these formal meditations made me feel at peace even if it was just for

that moment. I got a chance to experience no stress, controlled breathing and a

deeper power within myself. Mentally I felt like I was in outer space clear from all

lifes problems, stressors, and negative thoughts. Physically I felt flexible and full

of energy; At one moment I felt like I could lift the world off of my shoulders and

finally relax. Emotionally I was relieved from the bearings of love, anger, hatred,

and for that moment I felt joyful. Mindfulness meditation techniques inspire you

to pay attention to the thoughts that wander without attention. The greatest

purpose of mindfulness meditation is not to get caught up in your thoughts but to

just be aware of your thoughts without any judgement. (Seaward, 2015).

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Unit 8: Physical Exercise and Activity

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Unit

Information to Remember:
Key Learning Point: There are six components of fitness: cardiovascular endurance, muscular strength

and endurance, flexibility, agility, power, and balance. (Some people include body composition as a

seventh.) Cardiovascular endurance is the ability of the heart, lungs, and blood vessels to transport

oxygenated blood to the working muscles for energy metabolism. (Seaward, 2015).

Key Learning Point: Muscular strength is the ability to exert maximal force against a resistance, and

muscular endurance is the ability to sustain repeated contractions over a prolonged period of time.

Flexibility is defined as the ability to use a muscle group throughout its entire range of motion. These

are thought to be the three most important components of fitness. Agility refers to maneuverability

and coordination of fine and gross motor movements. Power is defined as force times distance over

time; balance is the ability to maintain equilibrium in motion. Agility, power, and balance supplement

the first three components. Some or all of these components are used in every type of physical

activity. (Seaward, 2015).

Key Learning Point: Physical exercise is classified as either anaerobic (fight) or aerobic (flight).

Anaerobic (without oxygen) is short, intense, and powerful activity, whereas aerobic exercise (with

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 oxygen) is moderately intense activity for a prolonged period of time. Aerobic exercise is the better

type to promote relaxation. (Seaward, 2015).

Self-Assessment Exercises:

Exercise specialists and health educators have begun to incorporate goal setting

into the design and prescription of exercise programming as a means to maintain

motivation during this crucial period. Scientific research has unequivocally

proven that physical exercise is necessary for optimal health. It should become a

habit in everyones lifestyle. Creating a stress-management program is a very

individual undertaking. There is no set formula or series of dogmatic guidelines,

only suggestions. If there is a secret to successful stress management, it is to

cultivate and utilize your inner resources. (Seaward, 2015).

Journal Writing:
OPENNESS

My wife and I have a very open relationship. When I closed my eyes I felt secure

about thoughts, feelings, habits, likes, dislikes, and her personal history. I also felt

that we have a lot more to work on as far as trust but we have made it through so

much that I still felt a since of security. (Stahl & Goldstein, 2010).

Empathy

I and my wife have been together for eleven years so we have learned to be more

empathetic towards each other. When I closed my eyes I felt safe; I felt that she

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would actually if given the chance step in my shoes and take on my pressures and

experiences. I felt that we both take on each others feelings in which makes us

be able to understand each other better.

Compassion

Compassion is all about maintaining good communication to help with a

important relationship. When I closed my eyes I felt very compassionate towards

my wife but I also felt that her compassion could be a tad bit healthier. I also felt a

sense of me loving her more than she loved me and that just because she thinks

Im the man I am supposed to be able to deal with anything that life throws our

way. I also envisioned a weak superman that needed the compassion from

someone, anyone.

Loving-kindness

This word for me was simple when I closed my eyes. Love is the reason I got

married and kindness is what she help me to build when I met her. I got a glimpse

of having another son when I closed my eyes and I see us traveling the world

together.

Sympathetic joy

This word was confusing for me when I closed my eyes. I felt like I never get

celebrated for the good that I do or accomplishments. On the other hand she

looks for me to celebrate her achievements. I felt that my sympathetic joy for her

is not in vein it comes directly from the heart, as for me I felt that she figures Im

a man Im supposed to reach certain heights in life and no pat on the back is

necessary.

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 Summary

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Unit

In summary all of these terms have a special meaning in my life. I could have

gone more in detail with all of the words but I held back. I love my wife and even

though love is not enough after I participated in this assignment I realized that

our connection is very resilient but it still needed more prayer, mindfulness

meditation and communication to help us make it the next thirty, forty years.

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:

Key Learning Point: Designing and implementing your own stress-management program may not seem

easy at first, but it doesnt have to be difficult. It just takes a little desire, some discipline, and the

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 realization that you are worth the effort. Most important, you dont have to be hit with an avalanche

of stressors to begin the process of creating a sense of calm in your life. (Seaward, 2015).

Key Learning Point: Designing and implementing your own stress-management program may not seem

easy at first, but it doesnt have to be difficult. It just takes a little desire, some discipline, and the

realization that you are worth the effort. Most important, you dont have to be hit with an avalanche

of stressors to begin the process of creating a sense of calm in your life. (Seaward, 2015).

Key Learning Point: Balance all components of your well-being and take time to nurture them. Stress is

often expressed in terms of things being out of balance. In physiological terms, this is called lack of

homeostasis. But our mental, emotional, and spiritual components can also lack homeostasis. Search

out and practice ways to help you achieve mental homeostasis by learning how to either stimulate or

desensitize your intellect, depending on its current state. (Seaward, 2015).

Additional Information
Why forgiveness is considered an effective coping skill

Forgiveness is hard to do but is very therapeutic for the soul. UN forgiveness can hold you

back in life and cause you to hold grudges that send you into a deep depression. Being able to forgive

someone who has caused you pain or has let you down so many times gives you freedom mentally

and spiritually. As long as we hold onto the pain, we are choosing to allow that person's past actions to

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continue to hurt us. Make a list of those who hurt you and forgive them one by one and start to regain

your life back one day at a time.

References

Begley, S. I Cant Think, Newsweek, March 7, 2011: 2833.

Perman, C. Argggh! American Workers Are at a Breaking Point. April 9, 2013. Business on

NBCnews.com. www.cnbc.com/id/100624671

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

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

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