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! KAPLAN UNIVERSITY HW410 Stress: Critical Issues in Management and Prevention

Stress Management and Prevention Program

Resource Guide

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

Stress Management and Prevention Program Resource Guide

By

Jill Cunningham

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

September 8, 2015

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Table of Contents

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U N I T 1 T H E N A T U R E O F S T R E S S 7 - 1 2 Information to Remember Self-Assessment Exercises Journal Writing

U N I T 2 T H E P H Y S I O L O G Y O F S T R E S S 1 3 - 1 9

Information to Remember Self-Assessment Exercises Journal Writing

U N I T 3 P S Y C H O L O G Y O F S T R E S S 2 0 - 2 5

Information to Remember Self-Assessment Exercises Journal Writing

U N I T 4 P E R S O N A L I T Y T R A I T S A N D T H E H U M A N

S P I R I T U A L I T Y 2 6 - 3 3

Information to Remember Self-Assessment Exercises Journal Writing

U N I T 5 D E A L I N G W I T H S T R E S S :

C O P I N G S T R A T E G I E S 3 3 - 3 7

Information to Remember Journal Writing

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U N I T 6 R E L A X A T I O N T E C H I Q U E S 1 : B R E A T H I N G ,

M E D I T A T I O N , A N D M E N T A L I M A G E R Y 3 7 - 4 3

Information to Remember Self-Assessment Exercises Journal Writing

U N I T 7 N U T R I T I O N A N D S T R E S S 4 4 - 4 7

Information to Remember Self-Assessment Exercises

U N I T 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y 4 7 - 6 1

Information to Remember Self-Assessment Exercises Journal Writing A U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L I S S U E S F O R

M A N A G E M E N T A N D P R E V E N T I O N T O Y O U R

P R O F E S S I O N A L L I F E 6 1 - 6 2

Information to Remember A D D I T I O N A L I N F O R M A T I O N 6 3 - 6 4

R E F E R E N C E S 6 5 - 6 6

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Unit 1: The Nature of Stress

Information to Remember: Holistic Stress Management: A holistic approach to stress management is by far the most effective

means of both reducing and managing feelings of stress. Our mental, physical, emotional and

spiritual selves must all be nurtured for optimal health and wellness. Healthful diets, regular

exercise, mental stimulation and healthy spiritual practices such as mindfulness meditation are

all important for managing stress and cultivating overall wellness. Seaward (2015) notes, “The

wellness philosophy states that the whole is always greater than the sum of the parts and all parts

must be looked at as one system (p. 20).

Chronic vs. Acute Stress: Distress comes in two forms: Acute and chronic. Acute stress can come on

suddenly and be very intense, but dissipates often within seconds (Seaward, 2015). This type of

stress is useful because it prepares the body for either fending off the stress-inducing danger, or

fleeing from it. Chronic stress however, may not appear as life-threatening, but the cumulative

effect of smaller stressors that keeps one in a high-arousal "flight-or-flight" mode for an

extended period of time is dangerous for our health (Seaward, 2015). As noted by Seaward

(2013), "...it is this type of stress that is associated with disease because the body is perpetually

aroused for danger" (p. 2).

Mindfulness: “Mindfulness is about being fully aware of whatever is happening in the present

moment, without filters of the lens of judgment” (Stahl & Goldstein, 2010, p. 15). By becoming

aware of our individual consciousness, we can begin to recognize and purify our intentions. By

operating with good intentions, we can change our thoughts and actions and even change the

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collective consciousness for the better. By starting with ourselves and using the age old adage of

“being the change we wish to see in the world,” we can simultaneously change the world.

Unit 2: The Physiology of Stress

Information to Remember: Effects of Stress on Memory: The physiological effects of prolonged stress on memory can result in

a weakening or atrophy of brain tissue, specifically in the hippocampus. While the stress

response was designed by our ancient "lizard brains" to make us remember threats for keeping

us safe in the future, the same fight or flight state of high arousal is initiated daily if not hourly in

our constantly moving world of modern stressors. This constant state of distress, whether real or

perceived, results in decreased memory by "weakening hippocampal brain cells" (Seaward,

2013, p. 49). The delicate connections in this area of the brain are deeply effected by chronic

stress and actually result in a shrinking of the brain (Seaward, 2013).

The Lipton Model: The mind-body-spirit connection of stress and disease, while still being

examined, has strong research to support its existence. The Lipton Model argues that our beliefs

effect our biology. Seward (2015), quoting Lipton, writes, “Your beliefs act like filters on a

camera lens, changing how you see the world. And your biology adapts to those

beliefs” (Lipton, 2008). Lipton argues that a shift in the belief structure of the subconscious

mind must happen before the cell will change. In Lipton’s theoretical model, it is the stress-

prone beliefs that negatively effect the physical body and cultivate disease (Seaward, 2015).

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Mindfulness and the Mind-Body Connection: The brain is unable to distinguish between physical

and psychological danger (Stahl & Goldstein, 2010). Therefore, our demanding rushed lifestyles

create everyday stressors that our body responds to with a physiological response that is not

useful or appropriate to these non-threatening experiences of stress. Mindfulness allows for

awareness to be brought to those moments of psychological stress and allows for a more rational

response that doesn’t produce a physiological stress reaction (Stahl & Goldstein, 2010).

Self-Assessment Exercise: Self-Assessment Assignment

Describe neuroscience and neuroplasticity. Explain the importance to the brain.

Neuroscience is the study of the brain and the nervous system. The field of neuroscience

is working on identifying the links between the brain, nerve endings, and how messages are

created from the brain and then are translated into physical actions. Stahl and Goldstein (2010),

note that emotions and thoughts are viewed among those in the field as “…being comprised of

chemicals and electrical impulses that affect multiple physiological systems, including immunity,

the musculoskeletal system, digestion, circulation, and respiration…” (p. 28). The mind’s

powerful influence over all systems of the body means that thoughts and emotions can actually

affect our physical health and whether or not we succumb to illness and disease. Neuroscience

studies the un-trained brain’s inability to recognize real from perceived dangers and how our

“lizard-brain” wiring causes daily psychological stressors such as running late for an

appointment to trigger flight-or-fight responses despite their non-threatening nature. Conversely,

as Seaward (2015) reiterates, thoughts and emotions “…can produce not just a detrimental effect,

but a healing effect as well” (p. 63).

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Neuroplasticity describes the fairly recent biomedical discovery that proves the brain can

grow and reorganize itself through creating new neural connections (Definition of

Neuroplasticity, 2013). These new connections and new cell growth, previously thought

impossible, can allow the brain to adapt after trauma or injury, as well as reshape the habituated

responses to experiences that have been engrained in our minds (Stahl & Goldstein, 2010).

Spiritual practices such as mindfulness can give the mind an opportunity to reshape those neural

connections which have been previously engrained, by training oneself to pause and consciously

pay attention to our thoughts (Stahl & Goldstein, 2010). As Stahl and Goldtein (2010) quote

mindfulness expert Daniel Siegel’s clear assertion, “Here we see the notion that the mind is using

the brain to create itself” (p. 31). With practices such as meditation, the clinical results on the

brain clearly indicate a direct positive effect on recreating neural pathways, increasing the ability

to feel empathy, and even delaying the cognitive degradation often seen with aging (Stahl &

Goldstein, 2010).

Identify and describe five diseases that occur when the nervous system is affected by stress.

When the nervous system is affected by stress, the physiological results are both negative

and cumulative. Chronic stress especially has a devastating affect on the body and can heavily

contribute to the development of conditions and diseases such as bronchial asthma, migraine

headaches, temporomandibular joint dysfunction (TMJD), irritable bowel syndrome (IBS) and

coronary heart disease (Seaward, 2015). Bronchial asthma, in which a swelling of the airways

makes the individual feel as though they are choking, has been linked to anxiety in several

clinical studies (Seaward, 2015). Migraine headaches, which cause rapid constriction and

dilation of the carotid artery and intense pain on one side of the skull, are “…thought to be

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related to the inability to express anger and frustration” (Seaward, 2015, p. 62). TMJD, long

known to be linked to stress-induced grinding and clenching of the teeth in one’s sleep, is also

linked to an inability to express anger and frustration, in addition to other causes (Seaward,

2015). IBS, which is characterized by “…repeated bouts of abdominal pain or tenderness,

cramps, diarrhea, nausea, constipation, and excessive flatulence,” is a stress induced condition

and thought to be associated with anxiety, depression, and the inability to regulate emotions

(Seaward, 2015). Finally, coronary heart disease is linked directly to hypertension and elevated

cortisol levels, both of which are direct physiological stress responses (Seaward, 2015).

Identify and describe one disease that occurs when the immune system is affected by stress.

In addition to the conditions associated with the nervous system, stress also greatly

impacts the immune system. Perhaps the biggest immune-related disease affected by stress is

cancer. Cancer is characterized by the growth and proliferation of abnormal cells (Seaward,

2015). These abnormal cells not only multiply quickly, but also “…rob healthy cells of their

nutrients” (p. 89). While the etiology of the multitude of cancers is still being investigated, the

correlation to stress is gaining evidence daily. Seaward (2015) points out, “…some studies show

that the incidence of cancer appears higher among people who have a hard time expressing their

emotions, have low self-esteem, and experience feelings of rejection” (p. 89). As Einstein noted,

everything is energy, and with this understanding it is clear that repressed feelings and emotions

and negative thoughts about oneself can cause the mind to create an environment which harbors

that negative energy and is ripe for disease.

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Unit 3: Psychology of Stress

Information to Remember: The Power of “Tragic Optimism”: Logo therapy, created by psychiatrist Viktor Frankl, focused on

the reactions to pain and suffering and the life-saving value of having a meaning for one's

existence. During his time in a Nazi concentration camp, Frankl noted that those who survived

were the ones who were able to choose their attitude despite the worst of circumstances

(Seaward, 2015). Rather than trying to avoid pain and suffering, Frankl believed that in order to

not become a victim of one's circumstances, one needed to examine their emotional pain "to try

to make some rational sense out of it—to find a meaningful purpose in suffering" (Seaward,

2013, p. 108). Frankl termed this "tragic optimism", or “the ability to turn suffering into a

meaningful experience, and to learn from this experience with a positive perspective on life’s

events" (Seaward, 2013, p. 108). Like Frankl's theory reveals, attitude is everything. Inner

peace can be cultivated by learning the lessons presented in suffering.

Technology and Connectedness: While technology such as smart phones, instant messaging, email,

and social media are all marketed as tools to help us easily stay in touch, the reality is that

people are more disconnected than ever. Without face-to-face interaction, the subtleties of

human communication are lost and consequently, our desired messages are often “lost in

translation” (Seaward, 2015, p. 313). Not only does technological communication eliminate

voice intonation, eye contact, and body language, making it harder to get our genuine messages

across, but the lack of direct communication contributes to stress via unmet expectations when

responses are not rapid enough for someone’s liking (Seaward, 2015). Taking occasional breaks

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from tech devices and communicating the “old fashioned way” via interpersonal connection

reduces stressful miscommunications and also supports the stress-relieving elements fostered by

genuine connection with friends and family.

The Eight Attitudes of Mindfulness: Mindfulness can be cultivated with eight essential attitudes.

The attitudes are: “Beginner’s mind”, or the viewing things with a sense of curiosity and

newness; “Nonjudgement”, or simply observing thoughts and experiences without applying

labels to them; “Acknowledgement” of what is present with awareness; “Nonstriving”, or being

comfortable with the moment without trying to be anywhere else in mind or body;

“Equanimity”, the quality that deals with having wisdom about the nature of change; “Letting

be”, the quality of awareness that does not need to change whatever is happening in the present;

“Self-reliance”, or allowing for your own true self to be acknowledged, and “Self-compassion”

that cultivates who you are without judgement or criticism (Stahl & Goldstein, 2010, p.42).

Self-Assessment Exercise: Self-Assessment Assignment

What can be learned from the Tibetan culture about the mind and stress?

The Tibetan Buddhist perspective on stress places desires, specifically desires with

attachments, at the root of emotional suffering (Seward, 2013, p. 121). While the Dalai Llama

asserts that some desires are positive, such as the desire for happiness and peace, many desires

are rooted in expectations which are unreasonable (Seaward, 2013). Similarly to the Western

psychological theory of the ego being a shallow and spiritually crippled version of one’s self,

Tibetan Buddhist culture acknowledges two selves as well; the Self, or the true enlightened self,

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and the self which is equivalent to the ego (Seaward, 2013). Seward (2013) explains that when

the self is guiding one’s thoughts and actions, “Expectations, conditions, and fears associated

with desires become negative” (p. 120). Without consciously training the mind to connect to the

hidden higher Self, an individual’s true potential happiness cannot be realized. However, through

meditation, Tibetan Buddhists assert that the mind can rid “…itself from the limitations of

ownership (attachment)” and as inner conflict subsides, “Happiness begins, and the true nature of

the collective mind is revealed” (Seaward, 2013, p. 121).

What do the views espoused by theorists have in common? Explain your perspective.

The repeated themes among many spiritual theorists seem to center on the importance of

self-awareness, self-acceptance, and self-love. The clear commonalities among these theorists are

the need to reflect inward to examine what emotional baggage one is carrying, and a call to

action to resolve those past painful experiences so that they may learn to live in the present,

versus in the past or the future. Additionally, the theme of accessing the higher-mind or

unconscious mind so that inner peace may be experienced is also a common thread. Without

conquering our ego-driven responses to stress, we will be unable to realize inner peace.

Describe one or more ways to cope with manage and/or resolve fear.

Managing and resolving fear is most effective through confronting it. Behavioral therapy

and systematic desensitization are two ways to address fear in a healthy way. Behavioral therapy

involves “cognitive reappraisal” and “mental imagery” to desensitize the patient to the particular

triggers of fear (Seaward, 2013, p. 139). This type of therapy aims to change the negative

behaviors and substitute good responses for poor ones. Systematic desensitization works in a

slow and calculated way to expose a patient to the source of their fear in amounts that are

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tolerable. Through repeated and gradually increasing exposure, the patient can move out of a

victimized state and into an empowered one.

Describe a minimum of five ways in which you can improve your communication style.

There are several ways to improve one’s communication style. Some examples illustrated

by Seaward (2013) include, enhancing your vocabulary to better express your thoughts and

feelings with accuracy, and avoiding having a third party or “messenger” do your communication

for you. Avoiding “information overload” and communication fatigue by keeping your emails,

meetings, phone calls, and screen time to manageable amounts can help preserve your attention

span and ability to be a present listener (Seaward, 2013). In addition, resolving problems when

they arise to reduce stress is advisable, and doing so in way that attacks “issues not people” is

also best (Seaward, 2013). Using statements such as “It seems like the issue is…” versus

statements that place blame and start with “You” are good ways to keep focus on the issues.

Unit 4: Personality Traits and the Human Spirituality

Information to Remember: Stress Resistant Personality Traits: Certain personality traits seem to repel the psychophysiological

effects of stress (Seaward, 2015). While some individuals naturally adapt these traits as they

mature, these traits also can be cultivated. Commitment to family, work, and oneself which

engenders a sense of belonging, is one such trait. Having a sense of control or empowerment

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over one’s life is another, as well as the ability to see life’s obstacles as challenges versus

insurmountable feats that cause helplessness (Seaward, 2015).

The Importance of Self-Esteem: A healthy sense of self-esteem is essential to avoiding the

potentially devastating physiological effects of stress. There are six pillars to self-esteem that

consist of, action, living consciously, practicing self-acceptance, self-responsibility, and self-

assertiveness, as well as living purposefully and with integrity (Seaward, 2015). These six pillars

are believed to build our internal resources and strengthen “the immune system of the

consciousness” (Seaward, 2015, p. 162).

Nurturing the Human Spirit: Four processes are said to be present in nearly all theories of human

spirituality. These are centering, emptying, grounding, and connecting. Centering involves

getting in touch with one’s internal self and listening to the unconscious mind to gain insight and

wisdom. Emptying involves letting go of judgements and old beliefs that do not bring anything

positive to one’s life. Grounding involves allowing new insight to fill the space left behind by

the grounding process and to get in touch with nature. Finally, connecting is the process of

accepting that we are all connected in a divine way (Seaward, 2015).

Self-Assessment Exercise: Self-Assessment Assignment

Describe self-esteem and explain what role it plays in promoting and resolving stress.

Self-esteem, as described by Seaward (2015), is the “perception of self-worth based on

both how one perceives oneself and how one perceives others’ perceptions of oneself” (p. 150).

Stress-prone personalities such as Type A, helpless-hopeless, and codependent personalities,

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share a commonality in that they are all characteristically low in self-esteem. As a result of the

low self-esteem, those with little love or acceptance of themselves, become more prone to

experiencing stress through their negative perceptions of themselves and their worth. As Seaward

(2015) notes, “When we place little or no value on our self, we become quite vulnerable to the

perceptions of stress” (p. 147). High self-esteem conversely, “…is a prerequisite for creating

stress-resistant personalities because it is directly linked to the accessibility of one’s internal

resources” (p. 162). Without an active cultivation of one’s self-esteem, the cycle of low self-

worth and perceived stress continues and each compounds the other. As a result, researchers are

placing increasing value on self-esteem-building as the, “primary goal in stress management

therapy programs” (Seaward, 2015, p. 162).

Explain how relationships, values, and meaningful purpose in life are affected by stress.

The three pillars of spirituality are relationships, a strong personal value system, and a

meaningful purpose in life (Seaward, 2013). Without developing and nurturing our spiritual

selves, we are more apt to be negatively impacted by perceived stress and not experience our true

potential. Being mindful of how we think and feel about ourselves can impact both personal and

professional relationships, in addition to how we treat others. If we are timid and riddled with

thoughts of inadequacy and low self-esteem for example, we may not be able to stand up for

ourselves when in the presence of critical family member and our experience of these situations

as stressful will be amplified. Similarly, thoughts of being victimized by life may perpetuate

other's poor treatment of us and result in a storyline of not being recognized for our contributions

at work and at home.

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A strong personal value system is something that shapes our interactions with others, as

well as how we spend our time and money. If material wealth and possessions are high in

the hierarchy of our value system, we may find ourselves stuck in a cycle of desire for wealth

and accolades and leave ourselves open to experiencing perpetual disappointment and stress.

A meaningful purpose in life is essential to push through life's obstacles without feeling a

depressed state of worthlessness. Without a meaningful purpose, our thoughts and feelings

become negative, depressive, and hopeless, and we become self-fulfilling prophesies of our

perceived doom and gloom (Seaward, 2013). As Seaward (2015) explains Frankl’s theory of

logotherapy, “…emotional suffering…is an essential part of the process of moving to the next

ambition and continuing with one’s purposeful meaning. The premise behind his logotherapy

was to help people move beyond the suffering and thereby find a new meaning on which to

focus” (p. 200). Essentially, without a purposeful meaning in life, one will experience increased

stress and suffer unnecessarily.

Explain your perspective on the differences between values, attitudes, and beliefs.

Values are the tenets which guide our life’s decisions and shape how we go about in the

world. Values, as Seaward (2015) explains, “typically dictate our attitudes and behaviors” (p.

199). While values are “core” facets of our personalities, attitudes are shaped more by

circumstance. Someone may value health, but after receiving news about a poor diagnoses that

same person may experience a momentary attitude of indifference and decide to smoke a

cigarette. Beliefs are shaped by our value system, but are more apt to change over time with

knowledge and exposure. For example, a person may value love, but have a belief that same-sex

marriage is morally wrong. With knowledge, exposure, and emotional maturity, the value of love

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may cause that person to change their belief on the topic.

Take one lifestyle activity [e.g., exercise, smoking] through Prochaska’s Stages of Change

Model.

If one were in to look at exercise through Prochaska’s Stages of Change, the

precontemplation stage would be where the individual has no acknowledgement of a want or a

need to exercise and isn’t thinking about starting. The contemplation stage would indicate that

the individual was gathering information on perhaps their state of health and beginning to

acknowledge a problem. The determination stage would involve a decision to start exercising

and the formulation of a plan, while the action stage would be when the person begins

exercising. In the maintenance stage, the individual would make exercise a part of their regular

routine and continue towards their health goal. Finally, the relapse stage may involve an

abandonment of exercise over a vacation or while busy, and the individual may return later to

any of the previous stages.

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember: Attitude is Everything: The placebo and nocebo effect are great examples of how thoughts and

attitudes effect our physiology. Thoughts shape our attitudes and our attitudes directly impact

our health. Seaward (2015), explaining further with an analysis of studies which show this

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correlation, writes, "...an optimistic attitude was associated with sound physical health, whereas

a negative attitude perpetuated the mental and physical stress response. In short, negative

thoughts can have a toxic effect on the body" (p. 221). Simply put, a negative attitude can

literally suppress the physical immune systems and leave a person vulnerable to sickness and

disease. The placebo effect, which illustrates the power of positive thinking and positive

imagery, is just as powerful as the nocebo effect, which is illustrated as one being a "self-

fulfilling prophecy" in regards to negative thoughts about one's health. (Seaward, 2015).

Reframing: Negative thoughts are like a virus in more ways than one. Not only do negative thoughts

about one thing spread and proliferate to other experiences, but their toxic effects spread like a

virus to cause physical harm as well. The importance of reframing in stress-reduction cannot be

over-emphasized. Restructuring our cognitions to focus on the “silver linings” is beneficial for

body, mind and spirit. An example of a thought reframe could be going from “I hate being in

school over the summer,” to “I appreciate the opportunity of higher education and I look

forward to enjoying the positive changes it will bring to my life” (Seaward, 2015).

Healing with Humor: Humor is a powerful “inner resource” that can be utilized to repel the negative

effects of stress. In addition, this “muscle of the soul” can be strengthened by exercising it

regularly through laughter and joyful experiences to help heal the physical ailments of the body.

Seaward (2015) quoting Fry writes, “…laughter is credited with stabilizing blood pressure,

“massaging” vital organs, stimulating circulation, facilitating digestion, and increasing

oxygenated blood throughout the body…Laughter is clearly related to the reduction of stress

and the physical symptoms related to stress.” (Seaward, 2015, p. 287).

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Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery

Information to Remember: Diaphragmatic Breathing: The simplest and easiest form of relaxation, diaphragmatic breathing, can

be done anywhere, anytime, and is accessible to everyone. “Belly breathing” as it is often called,

emphasizes the expansion of the lower abdomen versus the chest. Seaward (2015) explains,

“Physiologically speaking, when pressure resulting from the expansion of the chest wall and

muscular contraction is taken off the thoracic cavity, sympathetic drive decreases.

Parasympathetic drive overrides the sympathetic system, and homeostasis results” (p. 368).

Meditation: Whether it be exclusive, inclusive, or mindfulness meditation, the positive effects of

meditation have been proven to be so powerful, that even the American Heart Association now

recommends meditation in conjunction with other healthy behaviors to reduce the risk of heart

attack (Seaward, 2015). Meditation promotes mental and physical calmness by allowing for a

reprieve from the constant influx of information that our contemporary world provides us. An

effective and cultivated meditation practice gives an individual an opportunity for self-reflection

and the development of inner peace.

Mental Imagery and Visualization: Mental imagery and visualization are tools that can be used to

initiate a relaxation response from virtually anywhere. Mental imagery can be used before a

stressful event, athletic performance, or to face a fear, by allowing an individual to mentally

rehearse their performance and the outcome. Relaxing images of being in nature seem

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particularly effective at inducing the relaxation response. Seaward (2015) explains, “Natural

scenes, like the real ones they imitate, have the ability to place perceptions and the people who

harbor them in proportion to the rest of the natural world, turning distorted perceptions back into

manageable thoughts. Moreover, with repeated practice of visualization, physical changes

indicating a return to homeostasis begin to occur. (Seaward, 2015).

Self-Assessment Exercise:

Self-Assessment Assignment

Why is diaphragmatic breathing thought to be an effective relaxation technique?

Diaphragmatic breathing is a simple and accessible way to induce a relaxation response

in the individual performing it. Seaward (2015) explains, “What makes normal breathing

different from diaphragmatic breathing is its emphasis on expansion of the chest” (p. 368). While

many people breath from their thoracic region and emphasize an expansion of the upper chest,

diaphragmatic breathing utilizes the expansion of the abdomen and is controlled versus normal

breathing where no conscious thought is given to the act (Seaward, 2015). Diaphragmatic

breathing is thought to be an effective relaxation technique because it takes us back to how we

naturally breathed as pre-ego infants. It is the most natural way to breathe, and as Seaward

(2015) explains, “Physiologically speaking, when pressure resulting from the expansion of the

chest wall and muscular contraction is taken off the thoracic cavity, sympathetic drive decreases.

Parasympathetic drive overrides the sympathetic system, and homeostasis results” (p. 369).

What three steps are important to engage in this technique?

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The three steps that are important to engage in this technique are, a “comfortable

position, focused concentration, and a little mental imagery” (Seaward, 2015, p. 374). A lying

down position is most effective, but diaphragmatic breathing can be done while sitting as well.

By lying down, a beginner’s diaphragmatic practice can be aided by putting the hands on the

abdomen and feeling the rise and fall while inhaling and exhaling from the diaphragm.

Focused concentration is best achieved with little to no external distractions such as the

noise of a television or traffic horns. While the mind may wander from time to time, bringing the

focus back to the breath can help dissipate the thoughts and allow for a deeper focus on inhaling

peace and love and exhaling fear and angst. Mental imagery can assist in this process by

imagining clean peaceful white clouds on the inhale, and imagining toxic black clouds of

negative emotions and stress going out of your body on the exhale (Seaward, 2015).

What effects does meditation have on the mind and the body?

The effects of meditation on the mind and body are powerfully positive. In an age of

“sensory overload” and a daily inundation of information, meditation allows the mind to have

moments of respite. Seaward (2015) explains, “Simply stated, meditation is a way to detoxify the

mind from sensory bombardment, sensory overload, and the multitude of daily distractions that

interfere with clear thinking” (p. 377). Meditation can be used to help reduce stress and anxiety,

provide moments of self-reflection and clarity, help us see the world through loving and

compassionate eyes, and bring physical calm to our emotionally taxed bodies. Stahl and

Goldstein (2010) assert, “…there is no greater healing than to learn to love yourself and others

with an open heart” (p. 150). Through continued meditation practice, the physical benefits of

meditation become more readily available as well. The benefits of internal peace are directly

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correlated to physical homeostasis; so much so, that “the American Heart Association now

advocates it as a preventive health measure in conjunction with proper diet and aerobic exercise

to reduce modifiable risk factors for coronary heart disease” (Seaward, 2015, p. 379).

List three ways that imagery and visualization can be useful for relaxation. Explain why.

Mental imagery and visualization can be useful for relaxation because they only require

an imagination and some focus. Seaward (2015) explains the three different categories of mental

imagery as, “…peaceful natural scenes, or images that place one in a natural environment;

behavioral changes, or images that allow one to see and feel oneself performing a different, more

health-conscious behavior; and internal body images, or images of trips inside the body to

observe damaged, diseased, or dysfunctional tissue being healed or repaired” (p. 431). With these

types of mental imagery an individual can use a peaceful scene to mentally escape from stress

and find emotional calm, rehearse their successful transition out of poor health behaviors like

smoking, or envision their body healing and ridding itself of disease by conjuring up images such

as healthy cells defeated cancerous cells.

Unit 7: Nutrition and Stress

Information to Remember: The Compounding Effects of Stress and Poor Nutrition: Stress has a direct effect on the depletion of

nutrients in the body. Due to poor eating habits that often come with increased stress, the

depleted nutrient stores are often not adequately restored. The consumption of poor quality

foods and substances such as sugar, salt, alcohol, caffeine and processed white flour, further

elevates the body’s stress responses due to their increase of the sympathetic drive. Consuming

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processed foods with poor nutrient quality leads to increased toxins in the body which have a

cumulative negative effect on overall health. These events are known as the “domino effect of

stress” (Seaward, 2013, p. 528).

Is Our Food Stressed Too?: There is growing concern that the nutrients in our whole food are

showing signs of depletion as well. Environmentally stressed soils aren’t the same as the soils

that were ripe for growing during our ancestor’s lifetimes. As a result, despite adequate caloric

consumption, some may not be meeting the vitamin and mineral requirements for optimal

health. Buying locally sourced food, versus food shipped from thousands of miles away, can

help ensure that the vitamins and nutrients within the food are more abundant. (Seaward, 2015).

Avoiding Stress-inducing Foods: Some food substances, such as processed sugar and white flour,

produce or mimic a stress response in the body. Seaward (2015) elaborates, “An excess of

simple sugars tends to deplete vitamin stores, particularly the vitamin B complex (niacin,

thiamin, riboflavin, B6, and B12)” (p. 531). White sugar and flour require more B vitamins to be

metabolized, and this compounded depletion of B complex vitamins can lead to irritability,

fatigue, and anxiety (Seaward, 2015). Caffeine also contributes to a depletion of calcium and

magnesium (Seaward, 2015)

Unit 8: Physical Exercise and Activity

Information to Remember: Exercise for Stress: Physical activity is a simple and inexpensive way to reduce stress. Seaward

(2015) notes that just, “a single bout of aerobic exercise “burns off” existing catecholamines and

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stress hormones by directing them toward their intended metabolic functions, rather than

allowing them to linger in the body to undermine the integrity of vital organs and the immune

system. This means that not only is there a relaxation response induced by exercise, but that the

physical effects of stress can be thwarted before they even occur with regular “burning off” of

the stress hormones. Exercise also helps fight the physiological effects of future stress by

“training” the body to limit the stress hormones released when non-threatening stressors are

present (Seaward, 2015).

Stress Hormones and Weight Gain: Some evidence suggests that the cumulative presence of the

stress hormone cortisol may have a correlation to weight gain (Seaward, 2015). Cortisol helps

prepare the body for fight-or-flight, but if an individual is sedentary, then the body may turn

those energy nutrients released for fight-or-flight into fat. Should this turn out to be more than a

correlation, the importance of exercise to manage stress and maintain health and well-being will

be even more paramount.

T’ai Chi for Stress Reduction: T’ai Chi is a relaxation technique that has been used for thousands of

years in Eastern cultures. It promotes an unconditional acceptance of oneself through lowering

the walls of the ego and getting in touch with the unattached self. Seaward (2015) explains, “It

teaches one to remain calm and centered against the greatest opposition (stressors), to harmonize

with aggression and fear, rather than fight it. As a physical exercise, it teaches how to conserve

and concentrate energy rather than to dissipate it randomly” (p. 476). T’ai Chi is readily

available and is appropriate for young and old alike.

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Self-Assessment Exercises: Teamwork Self-Assessment Assignment

Proposal for Health and Wellness Management September 2015

This proposal is prepared for health and wellness management. The scope of the project outlined includes vendors of national evidence-based products and services. To meet these needs, this proposal offers consulting services to provide the following expertise: (a) rationale; (b) mind-body programs or practices; (c) capital outlay; and (d) benefits.

RATIONALE

The purpose of this health and wellness management program is to provide a multi-

pronged approach that addresses the interconnected needs of our employees’ physical, mental,

and spiritual health. By giving our employees both a physical space to seek relaxation and stress

management at the workplace, and providing information to assist them in stress reduction and

time management in other areas of their lives, we believe we’ll be supporting the cultivation of a

healthy workforce. We aim to help our employees stay physically, mentally, and spiritually well

so that they may experience an increased sense of job satisfaction, and so that we may see more

productivity without over-taxing our employees’ health and wellness.

MINDBODY PROGRAMS/PRACTICES

We propose to offer our employees a meditation room with a lending library for stress-

reduction and relaxation resources, and a complementing incentive program that will offer the

employee who makes the most use of this relaxation space, a paid day off. In addition, we'll

provide bi-monthly healthful lunch options, an annual wellness and time-management seminar in

which additional information for successful cultivation of health and wellness at home, and

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personal time management will be disseminated, and complementary Health Risk

Assessments that will be available at the front desk and will be independently reviewed and sent

back directly to the employee to avoid invasion of privacy. With this information, employees will

have what they need to make additional steps towards cultivating their own health and wellness

at home.

CAPITAL OUTLAY

Equipment needed for the meditation room should be nominal but will include, a CD

player, guided meditation and relaxation CDs, and books to support time-management, spiritual

practices, and healthy management of emotions. Some examples of recommended books to stock

in the lending library are Martin Seligman’s (2006) Learned Optimism, which guides the reader

towards more positive way of thinking, and Stahl & Goldstein’s (2010) A Mindfulness-Based

Stress Reduction Workbook. The relaxation and meditation room will also need an aromatherapy

diffuser with a calming essential oil, a small portable water fountain, and some plants such as

low-maintenance ferns and ivy for air purification. A few meditation cushions will also be

provided. Costs for the meditation room should be under $400 depending on book pricing.

For our “healthy Fridays” we will need to provide lunch from a pre-determined restaurant

for 10-14 people. Costs will be kept reasonable with minimal packaging required via a “self-

serve” catering model. Costs for a bi-monthly lunch for 10-14 people will be budgeted for $82-

$92 (Panera Catering Menu Prices, 2015). Our annual time-management seminars will require

pamphlets on time-management and stress-reduction at home, and the hiring of a seminar

instructor for approximately $450. Health Risk Assessments are available for free through the

local hospital and they will be reviewed for free due to the small number of employees and an

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agreement with a participating physician’s office who will benefit by having the exposure to our

employees.

BENEFITS

The benefits of this program to ourselves as the employers is anticipated to be a happier

and more productive group of employees, a reduced rate of absenteeism and a reduced

recidivism rate. Also anticipated is an increase in employee dedication and loyalty, less hiring

and firing costs, and lessened chances of violent outbursts from employees. In addition, the

increases in productivity due to employees well-managed stress and increased time-management

skills seems as though the return on this investment is well worth the expense. The benefits to

employees are likely to be an increase in experience of the relaxation response, feeling supported

and valued as people, not just employees, and decreased experiences of perceived distress

(Seaward, 2015).

TIMELINE

Once this proposal is approved, it should not take more than just a couple of months to

make this wellness-management program fully functional. The most essential pieces of

equipment needed, which include the meditation cushions, portable water fountain, books, CDs,

and a CD player, can all be easily obtained through our company’s online Amazon Prime

account. As an Amazon Prime member, our company can take advantage of their free 2-day

shipping benefit to make ordering equipment and supplies as quick and convenient as possible.

All other basic supplies needed can be purchased directly through a local retailer, which will

eliminate shipping costs. Utilizing one of our company’s on-hand computers to keep track of all

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meditation room entries, may end up being more cost-effective than installing a keypad and

issuing employee keycards. This would eliminate any installation and maintenance costs to the

company. This proposed stress-management program will be an on-going and year-round

program in order to provide employees with the maximum amount of benefits. Employees will

be surveyed annually to determine their overall satisfaction with the program, and adjustments

will be made as needed.

PERSONNEL

Enlisting the help of an outside healthcare professional is crucial to making this wellness-

management program a success. Hiring an instructor to teach our employees the importance of

time management, mindful meditation, nutrition, and overall well-being is an essential

component of this program’s success. A 90-minute seminar taught by a participating health and

wellness professional will add to the overall experience of this program. Reaching out to a local

college or university could be a cost-effective approach. The seminar instructor will also explain

the importance of participating in and conducting a health risk assessment, which is a useful tool

for helping our employees improve their overall health.

TOTAL BUDGET

In addition to the main essential supplies and equipment needed, we will also order a

Mindfulness-Based Stress Reduction Workbook (MBSR) to keep on-hand in the meditation

room’s resource library. Employees may use this book as a reference and also make copies as

they wish. The cost of the MBSR workbook is $24.95 with free shipping using the company’s

Amazon Prime account. When factoring in the supply costs for the meditation room, hiring a

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seminar instructor, and providing bi-monthly lunches to our hardworking staff, the estimated

total budget cost will be between $965 and $1,000.

PITCH (Jill)

For our health and wellness management program, I’d like to propose a multi-pronged

approach that addresses the interconnected needs of our employees’ physical, mental, and

spiritual health. To do this, I propose that we provide a physical space within the workplace for

employees to relax, meditate, and have access to resources that help initiate the relaxation

response and reduce stress. The resources could include a lending library of CDs for relaxation

and guided meditation, books on mindfulness and positive thinking, books and planning

resources for time management, and information on local and national support groups for a

variety of needs and concerns. In addition, we could offer incentives for those employees who

choose to participate in selected fitness and/or weight-loss goals.

I think we should work to include a variety of health-promoting activities that foster a

strong individual self-esteem and an overall environment that promotes positive thinking,

optimism, and a cultivation of “inner resources” (Seaward, 2015). By supporting our employees

in all aspects of their health and wellness, I think that we’ll have a healthier, more self-confident,

and productive team. I think we should aim to produce a positive corporate culture that promotes

positive attitudes and employee self-efficacy. What do you think of my ideas and what can you

add to help strengthen this health and wellness program and address all aspects of our

employees’ health?

CLASSMATE FEEDBACK (Ashley)

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Your proposal is excellent! I very much agree that having some type of "meditation

room" would be significantly beneficial in the workplace. I also feel that your idea to have a

resource library would be a tremendously useful tool to include in the meditation room. Having

those types of resources available can really guide individuals throughout their meditation

process. Including resources such as CDs and mindful meditation books will help employees

learn how to breathe correctly and really focus their minds in order to achieve the most from

their experience. Great ideas Jill! I want to incorporate the same things as you do. In fact, I wish

I had a meditation room in my current workplace. It would provide a multitude of physical and

mental benefits when dealing with the most stressful work days. I agree, incentives must be

offered to employees in order to get them to actually use this room (who doesn't want a paid day

off work?). Perhaps, one positive incentive for employees would be to earn a paid day off for the

most uses of this mediation room on a monthly basis. I think the most reliable way this can be

accurately tracked is by issuing key cards to all employees. There should be an electronic device

outside of this meditation room that scans each employee's key card before entry can be granted.

I feel that this would be a much more beneficial incentive than offering a discounted gym

membership like many companies often do. The meditation room can be available to employees

either before or after work, breaks, and lunch breaks.

In addition to this meditation room, I also propose that we incorporate "Healthy Friday".

The idea of this specific proposal entails catering in healthy foods from a local restaurant to

encourage healthy eating habits. Busy workdays often leave us feeling rushed and more likely to

indulge in unhealthy eating, such as fast food or frozen meals. I feel that having Healthy Friday

would encourage individuals to eat better and it would provide more overall energy that would

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lead to a higher productivity in the workplace. If we do incorporate Healthy Friday, do you think

we should do it once or twice a month? I realize that it can potentially get costly to have food

catered in; therefore, company fundraising can be a great way to fund this. Do you have any

thoughts on my proposal Jill? I think we have some great ideas that will serve as building blocks

in creating a successful wellness program.

Jill:

I love the idea of providing a healthy lunch for our employees on Fridays. I think twice a

month would be nice, and doesn't seem out of our budget since we are a small company and only

needing to feed between 10-14 people. Also, buying larger quantities often will illicit a price

break, so the expense can be kept to a budget-friendly dollar amount if we work out a deal with a

local restaurant ahead of time. I think having self-serve catering-sized salads could be a good

option to keep the cost of individual packaging down. We could also do this with soups and

avoid paying for individual packaging. The menu could vary of course, but these both seem cost-

effective and healthful!

Either way, I think this would be a great morale booster, give our employees a chance to

be social and create better working relationships, and perhaps will even encourage a greater

desire to eat well and help us reduce healthcare costs down the line! A happy employee is more

focused and productive after all!

Speaking of being focused and productive, time-management skills are always something

we could work to help our employees improve upon. Not only does time management reduce

costs for ourselves, but good time management is a great skill to help our employees reduce

workplace stress. What do you think about offering an annual time-management workshop for all

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of our employees? This would only be an annual cost and the local collage likely has great prices

for conducting an on-site 90 minute seminar. We would simply need to hire this outside

professional for their time (the going rate seems to be $300/hour, so that would be about $450 to

offer the workshop. Thoughts? Are there any other services you think we could offer to help

assist our employees in achieving optimal physical, mental and spiritual health?

Ashley:

Great, I'm glad you and I are on the same page with this and both have very innovative

ideas for this proposal! Yes, I agree that twice a month would be more beneficial. We can

definitely propose working out some kind of deal with a local restaurant to supply the meals.

Maybe we can even offer them a small, yet enticing incentive for doing so. Maybe we can even

offer our wellness management program ideas to them to keep their employees healthy as well.

Just something to consider as we further prepare this proposal. I agree that self-serve catering

would definitely keep packaging costs down. A soup and salad bar would be a great start, then

we can build the menu as we progress with this program. It can be done on a trial basis and if it

is successful, then we can ask for employee input on what they would like to have included into

the new healthy menu. If it's within reason, then we can incorporate some of their favorite health

foods as well to further motivate them.

Absolutely Jill, time-management skills can always be improved. Good time-management

significantly reduces one's stress level and keeps the mind more focused on tasks at hand. I like

your idea in regards to the workshop. I think a 90-minute seminar can be achieved and be very

useful. If it's just an annual cost of $450 for the workshop, then I feel that it is something

important to propose to our company. Reaching out to professionals from community colleges is

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potentially the most cost-effective way to go with this particular idea. Handing out informational

pamphlets during these sessions/seminars would also be great. This would give employees an

additional opportunity to be more mindful at home as well, offering tips on cooking healthier

meals and practicing mindfulness meditation techniques. It's something to consider.

One last thing I propose is that we offer monthly Health Risk Assessments (HRAs) to

employees. These will be provided by the healthcare professional speaker and will be prepared in

the form of a questionnaire to assess the health condition of employees. It will help to determine

which employees are at a higher health risk. It can be used to help employees make better

lifestyle decisions, especially when dealing with highly stressful tasks in the workplace. I think it

will be a very useful tool in promoting overall health and well-being. I feel that all of these

proposals we came up with would provide a multitude of benefits in the workplace, such as:

reducing absences, increasing productivity, boosting morale, reducing turnover rate for the

company in terms of hiring and firing costs.

Jill:

I think we have a plan! It appears that we will be offering a meditation room with a

lending library for stress-reduction and relaxation resources, and a complementing incentive

program that will offer the employee who makes the most use of this relaxation space, a paid day

off. In addition, we'll provide bi-monthly healthful lunch options, an annual time-management

seminar in which additional information for at home and personal time management will be

disseminated, and complementary Health Risk Assessments that will be available at the front

desk and will be privately reviewed and sent back directly to the employee to avoid invasion of

privacy.

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SUMMARY

This proposed wellness program will ultimately show individuals that achieving a healthy

path of mindful eating, exercise, rest and connection are all obtainable goals even in the

workplace. As Stahl and Goldstein (2010) assert, “Bringing mindfulness to your lifestyle and

physiological well-being is an important facet of reducing anxiety and stress” (p. 177). The air in

which we breathe is a contributing factor to our overall health; therefore, incorporating live

plants into the meditation room will increase the production of oxygen, which is of highest

importance to the human body. This health and wellness management program will provide a

comprehensive approach to stress management that addresses the interconnected needs of our

employees’ physical, mental, and spiritual health.

Unit 9: Applying Stress: Critical Issues for Management and Prevention to your Professional Life

Information to Remember: Social Orchestration: The theory of social orchestration is to minimize stress by taking “the path of

least resistance” in potentially stressful situations (Seaward, 2015, p. 350). Instead of avoiding a

problem, individuals can be empowered by finding solutions and choosing the one that helps

them accomplish their goals while limiting stress. For example, someone on a diet may be

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stressed out over attending an office holiday function due to all of the potential diet-sabotaging

foods they will be tempted with. Solutions could be, eating before the function, bringing some

healthful options to eat, or deciding ahead of time to indulge in one particular treat. Creating

options is key to the success of using social orchestration successfully. Seaward (2015) explains,

“People with only one option—or worse, no options—begin to feel that a stressor is beyond

control and that they are victims of their environment. By creating and choosing one of several

options, you strengthen your internal locus of control and get an early start on resolving the

issues at hand” (p. 348).

The Power of Prayer: Whether one believes in the power of prayer or not, there is strong evidence

that prayer is indeed a powerful tool that can extend far beyond geographic location or logical

comprehension. Seaward (2015) states, “In its simplest form, prayer is thought: a desire of the

heart, and often a call for help in what can best be described as a plea for divine intervention” (p.

356). The key to prayer and to positive ant intentional thought, is that its power rests in the faith

or belief that it will manifest. Having faith or a belief that the universe or a higher power will

answer your request is what is at the basis of prayer’s power.

The Importance of Hobbies: Hobbies can provide a healthy distraction to life’s daily stressors. In

addition to providing a distraction, hobbies and “active distractions” can initiate a relaxation

response and promote self-esteem by encouraging creativity and giving one a sense of control

over their life (Seaward, 2015). In short, if your self-esteem is not riding “all or nothing” on one

thing, it is more likely to remain healthy and intact. If your self-worth is entirely dependent on

your work and you are laid off, your self-esteem is likely to plummet.

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Additional Information

Articles Worth Reading:

“Doing and Being: Mindfulness, Health, and Quiet Ego Characteristics Among Buddhist Practitioners. (Wayment, Wiist, Sullivan, & Warren, 2011).

Synopsis: In a study on the mindfulness and health of a group of Buddhist monks, Wayment,

Wiist, Sullivan, & Warren (2011) noted the positive effects of meditation and concluded

that those who incorporate meditation as a lifestyle change, “are more likely to possess

the ability to orient themselves to the present moment and maintain a non-judgmental

attitude toward day-to-day living” (Conclusion section, para. 1). The study encouragingly

noted that even modest amounts of meditative practice produced “better physiological

responses to stress and negative emotions” (Wayment et al., 2011).

*This article is a primary source.*

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“‘They Are Happier and Having Better Lives than I Am': The Impact of Using Facebook on

Perceptions of Others' Lives” (Chou, & Edge, 2012).

Synopsis: With extremely demanding schedules and increased job-related stress, there is less

time and energy in people’s lives to relax and do things they love. “Fear of missing out”

has increasing become a cause for stress and anxiety. According to this study however,

this feeling of “missing out” may be somewhat unfounded. The effects of decreased

interpersonal connection and the increase in social media has caused unnecessary feelings

of distress in regards to comparing ourselves to others. Chou (2012) reports, “The results

of this research support the argument that using Facebook affects people’s perceptions of

others. For those that have used Facebook longer, it is easier to remember positive

messages and happy pictures posted on Facebook; these readily available examples give

users an impression that others are happier” (Discussion sec.). Chou (2012) continues,

“the results show that the longer people have used Facebook, the stronger was their belief

that others were happier than themselves, and the less they agreed that life is

fair” (Discussion sec.). This study supports the theory that regular breaks from social

media can reduce feelings of distress. *This article is a primary source*

Online Resources:

Mindfulschools.org: An online source for mindfulness training applicable to development

of a personal mindfulness practice, as well as curriculum for teaching mindfulness to

K-12 children. Certification in teaching mindfulness to children is available through a

one-year course. Additional resources and information on mindfulness is also available.

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Palousemindfulness.com: A free MBSR course available entirely online. This course is taught by

a mindfulness professional trained at The University of Massachusetts Medical School. It

is designed for those with difficult schedules and financial restrictions that inhibit the

participation in other MBSR courses.

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References

Chou, H., & Edge, N. (2012). 'They Are Happier and Having Better Lives than I Am': The

Impact of Using Facebook on Perceptions of Others' Lives. Cyberpsychology,

Behavior & Social Networking, 15(2), 117-121. doi:10.1089/cyber.2011.0324

Mindful Schools: Training the World's Educators in Mindfulness. (n.d.). Retrieved from http://

www.mindfulschools.org

Palouse Mindfulness: Mindfulness-Based Stress Reduction. (n.d.) Retrieved from http://

palousemindfulness.com/selfguidedMBSR.html

Panera Catering Menu Prices. (2015, May 5). All Catering Menu Prices. Retrieved from http://

www.allcateringmenuprices.com/panera-catering-menu-prices/

Seaward, B. (2013). Health of the human spirit: Spiritual dimensions for personal health (2nd

ed.). Burlington, MA: Jones & Bartlett Learning.

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

Burlington, MA: Jones & Bartlett Learning.

Seligman, M. (2006). Learned optimism: How to change your life and mind. New York, NY:

Random House, Inc.

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

New Harbinger Publications, Inc.

Tolle, E. (2005). A New Earth: Awakening to Your Life’s Purpose. New York, NY: Plume.

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Walsh, R. (1999). Essential spirituality: The seven central practices to awaken health and mind.

New York, NY: John Wiley & Sons, Inc.

Wayment, H., Wiist, B., Sullivan, B., & Warren, M. (2011). Doing and Being: Mindfulness,

Health, and Quiet Ego Characteristics Among Buddhist Practitioners. Journal of

Happiness Studies, 12(4), 575-589. doi:10.1007/s10902-010-9218-6