KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in ana!e"ent an# Pre$enti%n

Stress ana!e"ent an# Pre$enti%n

Pr%!ra" Res%urce &ui#e

KAPLAN UNIVERSITY

Stress Management and Prevention Program Resource Guide

'( Ki")erl( Ste"*le Ka*lan Uni$ersit( HW410: Stress: Critical Issues in ana!e"ent an# Pre$enti%n

arc+ 4, -01.

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Unit 1+ T6e Nature of Stress

Information to Remember+
The Three Kinds of Stress

1
Unit

Eustress, neustress, an# #istress are t+e t+ree t(*es %/ stress2 Eustress is !%%# stress, t+e stress t+at (%u e0*erience 3+en (%u are in a situati%n (%u #esire )ecause (%u /in# it "%ti$atin! %r ins*irin!2 An e0a"*le %/ eustress /%r "e 3%ul# )e "( ne3 relati%ns+i*4 I #esire t% )e in t+e relati%ns+i* +%3e$er t+at #%es n%t "ean t+at t+e li/e c+an!e c%"es $%i# %/ stress2 I #% n%t +%3e$er c%nsi#er t+e *ers%n %r relati%ns+i* I +a$e c+%sen t% )e a t+reat2 Neustress is n%t c%nsi#ere# )a# %r !%%# an# +as n% #irect e//ect %n (%ur *ers%nal li/e2 An e0a"*le %/ Neustress 3%ul# )e 3atc+in! t+e e$enin! ne3s an# +earin! a)%ut cri"es t+at +a$e )een c%""itte# )( *e%*le (%u #% n%t 5n%32 Ne3s %/ ne!ati$e e$ents +a**enin! in t+e 3%rl# is stress/ul +%3e$er t+ere are n% c%nse6uential e//ects %n (%ur *ers%nal li/e2 T+e t+ir# t(*e %/ stress is #istress an# is )r%5en #%3n int% t% su) cate!%ries %/ acute stress an# c+r%nic stress2 Acute stress !enerall( c%"es an# !%es 6uic5l( alt+%u!+ it is intense2 C+r%nic stress %n t+e %t+er +an# is n%t as intense )ut c%ntinues /%r l%n! *eri%#s %/ ti"e2 An e0a"*le %/ acute stress 3%ul# )e lea$in! t+e !r%cer( st%re a/ter #%in! (%ur 3ee5l( s+%**in! %nl( t% reali7e (%u #%n8t +a$e (%ur *urse %r 3allet2 Y%u i""e#iatel( return t% t+e !r%cer( st%re 3it+ (%ur +eart an# "in# racin!2 Y%u are i"a!inin! s%"e%ne stealin! (%ur cas+ an# cre#it car#s an# 3+at a +ar#s+i* t+at 3%ul# )e as (%u #ri$e 6uic5l( )ac5 t% t+e st%re2 Y%u *ull u* t% t+e cart c%rral 3ere (%u le/t (%ur cart an# (%u see (%ur *urse93allet sittin! in t+e cart 3+ere (%u le/t it an# u*%n e0a"inati%n (%u reali7e n%t+in! is "issin! /r%" it2 An e0a"*le %/ c+r%nic stress 3%ul# )e 5n%3in! t+at (%ur car nee#s re*airs )ut n%t )ein! a)le t% a//%r# t+e"2 Y%u 5n%3 t+at (%ur car is %n t+e $er!e %/ )rea5in! #%3n )ut (%u +a$e t% c%ntinue t% #ri$e it t% 3%r5 an# )ac5 %n a

#ail( )asis an# 3%n8t )e a)le t% a//%r# t+e re*airs /%r an%t+er "%nt+ :Sea3ar#, -00;, *2 ;< Technology and Stress In "an( 3a(s t+e era %/ tec+n%l%!( in 3+ic+ 3e li$e is increasin! %ur le$els %/ stress2 Instea# %/ tec+n%l%!( sa$in! us ti"e, t+ere/%re creatin! "%re /ree ti"e /%r leisurel( acti$ities, t+e era +as instea# create# a $er( /ast *ace#, in/%r"ati%n #e"an#in! 3%r5 en$ir%n"ent2 A ne3 ter" +as )een c%ine# t% e0*ress t+e stress 3e are /eelin! in t+is ne3 centur( %/ ra*i# tec+n%l%!ical a#$ance"ents, technostress2 It is su!!este# )( Weil an# R%sen in t+eir )%%5 Technostress t+at t+e *ace %/ tec+n%l%!( is %nl( !%in! t% )ec%"e "%re an# "%re ra*i# in t+e c%"in! (ears :Sear3ar#, -00;, *21=<2 T+e W%rl# Wi#e We) +as create# an en$ir%n"ent %/ c%nnecte#ness t+at +as increase# %ur a$aila)ilit( an# %ur 3%r5 #a( t% -49=2 T+ere are $er( /e3 *laces /r%" 3+ere 3e cann%t 3%r5 t+ese #a(s, e$en e$er( c>%nal#s %//ers /ee 3ireless internet c%nnecti%ns s% t+at (%u can )e *r%#ucti$e 3+ile %ut %/ t+e %//ice %r +%"e2 We can access %ur 3%r5 e"ail, /iles an# c%ntacts /r%" t+e internet all%3in! us t% sta( c%nnecte# t% 3%r5 stress%rs all +%urs %/ t+e #a(2 Less t+an -0 (ears a!% t+ere 3ere clear cut )%un#aries )et3een %ur 3%r5 li$es an# %ur *ers%nal li$es, t%#a( 3e are c%"*elle# t% carr( %ur cell *+%nes 3it+ us 3+ere$er 3e !%, inclu#in! $acati%ns an# leisure acti$ities :Sea3ar#, -00;, *2 1?< An%t+er ele"ent %/ tec+n%stress is t+at as 3e learn t+e tec+n%l%!( /%r %ursel$es 3ere are als% teac+in! it t% t+e !enerati%n )e/%re us2 I *ers%nall( +a$e /elt t+is stress 3+ile $isitin! "( "%t+er2 I +a$e +a# t% *er/%r" @tec+2 su**%rtA %n +er la*t%*, an# I a" n% @tec+iA, an# teac+ +er +%3 t% use +er ne3 >r%i# Ra7%r *+%ne2 T+e stress %/ +er #e*en#in! %n "e t% 5ee* +er c%nnecte# is intense at ti"es2 Stress and Insomnia Ins%"nia is %ne %/ t+e t%* s("*t%"s %/ stress an# is #e/ine# as *%%rB6ualit( slee*, a)n%r"al 3a5e/ulness, %r t+e ina)ilit( t% slee* at all2 Ins%"nia 5n%3s n% )%un#aries an# can a//ect an(%ne :Sea3ar#, -00;, *2 1;<2 C0 *ercent %/ A"ericans su//er /r%" ins%"nia an# as (%u can i"a!ine i/93+en (%u are su//erin! /r%" ins%"nia it a//ects all as*ects %/ (%ur li/e2

Resources+ 7ercises+
1.2 My Health Philosohy I li5e t+is e0ercise )ecause it +el*e# "e t% rec%!ni7e, )( *uttin! in 3ritin!, 3+at "( )asic +ealt+ stan#ar#s are2 Dnce I i#enti/ie# "( *+il%s%*+ies %/

3+at +ealt+( li$in! is t% "e I +a# a !%%# (ar# stic5 )( 3+ic+ t% "easure "( current +a)its2 I 3as a)le t% see i/ I 3as li$in! )( "( %3n stan#ar#s %r i/ I +a#

sli**e# )el%3 t+e cur$e an# 3as I li$in! a li/e t+at I 5ne3 3as unacce*ta)le in t+e 3a(s %/ a +ealt+( li/est(le acc%r#in! t% "( %3n stan#ar#s2

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1.5 Personal Stressors Stress Inventory: Ten

T+is E%urnal acti$it( +el*e# "e t% rec%!ni7e t+e "aE%r stress%rs in "( li/e an# e0a"ine +%3 I a" #ealin! 3it+ t+e"2 I 3as a)le t% see 3+at stress%rs 3ere )lee#in! int% t+e rest %/ "( li/e an# creatin! a##iti%nal stress%rs an# *r%)le"s2 I sa3 t+e @tric5le #%3nA e//ect t+at stress can +a$e %n se$eral areas %/ "( li/e2 T+e e0ercise !a$e "e t+e "%ti$ati%n t% eli"inate stress%rs )ecause I sa3 t+e $ast e//ect t+e( 3ere +a$in! %n "( #ail( li/e2

Unit 2+ T6e P69siolog9 of Stress

Information to Remember+
The entral !ervo"s System T+e central ner$%us s(ste" c%nsists %/ t+e )rain an# s*inal c%lu"n an# can )e c%"*are# t% a c%"*uter8s "%t+er)%ar#2 T+e CNS #eter"ines t+e )est res*%nse t% stress/ul situati%ns )( tri!!erin! a *r%#ucti%n %/ a#renaline %r c%rtis%l s% %ur )%#ies can react t% stress 3+ile "aintainin! a state as cl%se t% +%"e%stasis as *%ssi)le :retrie$e# /r%" +tt*:99+ealt+*s(c+%l%!(2%r!9+ealt+B *s(c+%l%!(B"eetsBt+eBcentralBner$%usBs(ste"9<2 The #"tonomic !ervo"s System

T+e aut%n%"ic ner$%us s(ste" c%nsists %/ t+e s("*at+etic an# *aras("*at+etic ner$%us s(ste"s2 T+e *aras("*at+etic c%ntr%ls li/e sustainin! /uncti%ns t+at re6uire n% t+%u!+t, li5e )reat+in!, +eart rate, an# )lin5in!2 T+e *aras("*at+etic tries t% cal" t+e )%#( in %r#er t% "aintain +%"e%stasis #urin! t+e *aras("*at+etic res*%nse2 T+e s("*at+etic ner$%us s(ste" is t+e *art %/ t+e )rain t+at tri!!ers t+e /i!+t %r /li!+t res*%nse 3+en 3e /eel stress t+at c%"es in t+e /%r" %/ a t+reat t% %ur 3ell )ein! in s%"e 3a(2 The $ndocrine System

T+e en#%crine s(ste" c%nsists %/ t+e !lan#s in %ur )%#ies t+at secrete +%r"%nes2 T+e !lan#s t+at are "%st res*%nsi)le /%r c%ntr%llin! t+e stress res*%nse are t+e *ituitar(, t+(r%i#, an# a#renal !lan#s2 Alt+%u!+ +u"ans are +ar# 3ire# /%r stress, *r%$en )( t+e intricate s(ste" in t+e central ner$%us s(ste", aut%n%"ic ner$%us s(ste", an# en#%crine s(ste" t+at acti$ate an# c%ntr%l t+e /i!+t %r /li!+t res*%nse as 3ell as %t+er reacti%ns t% stress2 C+r%nic stress +%3e$er a**ears t% #e!enerate )rain cells an# tissue, s*eci/icall( t+e +i**%ca"*us :Sea3ar#, -00;, *2 4;<2

Resources+ 7ercises+
2.2 Immediate% Intermediate% and Prolonged Stress $ffects

T+is e0ercise +el*e# "e i#enti/( t+in!s t+at I +a$e /elt "( 3+%le li/e )ut #i#n8t necessaril( c%nnect t+e" t% t+e e//ects %/ stress2 I t+in5 t+at 3e /eel t+ese /eelin!s s% %/ten, suc+ as ti!+t "uscles, an# ra*i# +eart rate t+at 3e /%r!et t% rec%!ni7e t+e" as *r%#ucts %/ stress2 In tr(in! t% eli"inate stress /r%" %ur li$es, *a(in! cl%se attenti%n t% t+ese tell tale si!ns %/ stress can +el* us i#enti/( stress/ul tri!!ers, s%"e %/ 3+ic+ 3e can +%*e/ull( eli"inate2 %re s*eci/icall( it is i"*%rtant t% i#enti/( t+e l%n!Bter" e//ects %/ stress suc+ as acne )ecause it is t+%se c+r%nic stress tri!!ers t+at "ust )e eli"inate in %r#er t% a$%i# atr%*+( %/ t+e )rain tissue in t+e +i**%ca"*us2

Tools+ 8ournal ,riting+

Physical Symptoms &"estions T+is E%urnal lea#s (%u t% "a5e a s*eci/ic c%nnecti%n )et3een (%ur stress relate# s("*t%"s an# t+eir tri!!ers2 I/ #urin! t+e 3ee5 (%u rec%r# t+e stress%rs %/ t+e #a(, as 3ell as t+e s("*t%"s, it is "uc+ easier t% i#enti/( t+e tri!!ers an# t+eir s*eci/ic res*%nse2 Stress res*%nses #%n8t +a**en si"ultane%usl( 3it+ t+eir tri!!ers, t+e( can +a**en #a(s %r e$en "%nt+s later,

es*eciall( %ur *+(sical reacti%ns t% c+r%nic stress%rs2 I#enti/(in! stress%rs an# t+eir *+(sical s("*t%"s is t+e /irst ste* t%3ar# lea#in! a "%re stress /ree li/e2

Unit (+ T6e Ps9c6olog9 of Stress

Information to Remember+
The Mind'(ody )elationship

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Unit

T+ere is a $er( #istinct "in#B)%#( relati%ns+i* 3+ic+ 3as n%t *r%$en an# acce*te# )( Western Science until recentl(2 Alt+%u!+ t+e "e#ical c%""unit( is still 3%r5in! t% *r%$i#e re*uta)le e$i#ence t% *r%$e t+e c%nnecti%n )et3een t+e "in#, )%#( an# s*irit it +as )een a $er( acce*te# *+il%s%*+( in Eastern e#icine2 e#itati%n an# acu*uncture +a$e )een acce*te# /%r"s %/ treat"ent in C+inese "e#icine /%r centuries2 Social S"pport

S%cial su**%rt net3%r5s are i"*%rtant in "ini"i7in! t+e i"*act %/ a stress%r2 Pe%*le 3it+ s*%uses %r cl%se /rien#s +a$e l%n!er li/e e0*ectancies an# t+%se 3+% are s%ciall( is%late# are "%re li5el( t% +a$e +eart #isease :Sa*%ls5(, -004, * -F=< 2 Imm"nology and *epression T+ere is a $er( #istinct c%nnecti%n )et3een %ur "ental +ealt+ an# %ur a)ilit( t% /i!+t #isease an# illness suc+ as t+e /lu %r t+e c%""%n c%l#2 T+%se in#i$i#uals 3+% +a$e c+r%nic illnesses are "%re li5el( t% )ec%"e #e*resse#, n%t Eust )ecause )ein! sic5 is sa##enin! )ut )ecause )ein! c+r%nicall( ill re6uires *r%l%n!e# causes an %$erreacti%n %/ t+e i""une s(ste"2

Resources+ 7ercises+

5.+ #nger: The ,ight )esponse

)
Unit

T+is e0ercise s+%3s +%3 *e%*le t(*icall( "is"ana!e t+eir stress s% t+at (%u can i#enti/( (%ur ten#encies an# /in# "%re +ealt+( 3a(s t% c%*e2 S%"ati7ers internali7e t+eir an!er 3+ic+ lea#s t% s%"e t(*e %/ illness %r #isease2 Sel/ *unis+ers #en( t+e"sel$es a *r%*er %utlet /%r an!er )ecause %/ /eelin!s %/ !uilt2 E0*l%#ers eru*t 3it+ $er)al %r *+(sical a)use t%3ar#s an(%ne %r an(t+in! in t+eir *at+s2

Tools+ 8ournal ,riting+

W+en I c%"*lete# t+is e0ercise I +a# a )etter un#erstan#in! %/ +%3 I act %ut #ue t% stress %r rati%nali7e "( )e+a$i%r 3+en stresse#2 W+en stresse# a)%ut a *articular situati%n #% 3e lau!+ it %//, *%int %ur /in!er at %t+ers, %r Eust tr( t% /%r!et a)%ut t+e situati%nG T+e e0ercise c%ntinues in +el*in! us rec%!ni7e t+e i"*%rtant r%le t+at #rea"s *la( in *r%$i#in! an %utlet t% %ur #ail( stress%rs2

Unit )+ Personalit9 Traits and Human S:iritualit9

Information to Remember+
Stress )esistant Personalities T+e hardy personality c%nsists %/ t+ree *ers%nalit( traits t+at t%!et+er act as a )u//er t% stress an# "a5e in#i$i#uals "%re resilient2 T+e t+ree *ers%nalit(

traits are Sur$i$%r, Sensati%n See5er, an# Hi!+ Sel/ Estee"2 A *ers%n 3it+ t+ese t+ree *ers%nalit( traits is $er( stress resistant an# 3+en *lace in an at"%s*+ere 3+ere "%st *e%*le 3ill su//er t+e ill e//ects %/ stress, t+ese *e%*le li5el( 3ill n%t :Sea3ar#, -00;, *2 1F1<2 Spirit"al h"ngerBa searc+in! %r l%n!in! t+at cann%t )e /ul/ille# )( tra#iti%nal reli!i%us *ractices2

Spirit"al -an.r"ptcy'a sense %/ "%ral #eca(, *er+a*s cause# )( an e"*tiness t+at cann%t )e /ille# 3it+ "aterial *%ssessi%ns2 Spirit"al dormancy'*e%*le 3+% /ail t% rec%!ni7e t+e i"*%rtance %/ a s*iritual #i"ensi%n t% +ealt+ an# 3ellness2 ommon Spirit"al Processes

Centerin!, e"*t(in!, !r%un#in!, an# c%nnectin! are t+e /%ur *r%cesses t+at *r%$i#e us 3it+ insi!+t t% %ur s*iritual !r%3t+2 T+ese /%ur *r%cesses can )e l%%5e# at li5e t+e seas%ns4 t+e centerin! *r%cess ta5es *lace in autu"n 3+ile %ne re/lects #ee*l( in3ar#2 T+e e"*t(in! *r%cess %/ 3inter ta5es *lace 3+ile %ne cleanses 3+ile #isc%$erin! an# "a5in! *eace 3it+ t+e real sel/2 &r%un#in! ta5es *lace in s*rin! 3+en t+e s%ul is /ille# 3it+ ne3 insi!+t an# 5n%3le#!e2 Hinall( t+e c%nnectin! *r%cess +a**ens in t+e su""er 3+ile %ne )%n#8s 3it+ %t+ers in t+eir en$ir%n"ent :Sea3ar#, -00;, *2 1=;B1?1<2

Resources+ 7ercises+
/.5 0o"r Personal 1al"e System T+is e0ercise +el*e# "e t% i#enti/( 3+at I c%nsi#er t% )e "( "%st i"*%rtant c%re $alues an# 3+at $alues /all in line 3it+ it in su**%rt2 T+e e0ercise +el*e# "e i#enti/( 3+( I #% t+e t+in!s t+at I #%, 3+at "( li/e s+%ul# )e centere# ar%un#2 All %/ %ur $alues 3%r5 li5e a *u77le4 t+e *ieces are less e//ecti$e t+an t+e 3+%le2

Tools+ 8ournal ,riting+

2.1 3nder the 4"n: Stress and Personality T+is e0ercise all%3s (%u t% li$e a #a( in t+e li/e %/ t+e +ar#( *ers%nalit(2 I/ (%u aren8t a +ar#( *ers%nalit( t(*e (%u !et t% e0a"ine +%3 a +ar#( *ers%nalit( t(*e "i!+t react t% (%ur current #a( stress%rs2 T+is e0ercise *r%$i#es an e0a"*le %/ +%3 a resilient *ers%n 3%ul# react t% (%ur stress%rs s% t+at (%u can e"*l%( t+e sa"e stress c%*in! +a)its2

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Unit *+ %ealing ;it6 Stress+ Co:ing

Strategies
Information to Remember+
Meditation

*
Unit
The (ehavior Modification Model

Alt+%u!+ +ar# t% scienti/icall( stu#( t+e e//ects %/ "e#iati%n it see"s t% +a$e a *%siti$e e//ect %n !luc%c%rtic%i# le$els an# )l%%# *ressure :Sa*%ls5(, -004, *2 40-<

Initiatin! a ne3 )e+a$i%r t+r%u!+ a *r%!ressi%n %/ ste*s is t+e )e+a$i%r "%#i/icati%n "%#el 3+ic+ c%nsists %/ %ne *recurs%r( *+ase :#enial< an# /i$e #istinct s(ste"atic sta!es, a3areness, #esire t% c+an!e, c%!niti$e restructurin!, )e+a$i%ral su)stituti%n, an# e$aluati%n2 #ssertiveness Asserti$eness is a ter" c%ine# )( An#re3 Salter in 1;4;4 it "eans t% )e str%n! 3ille# a)%ut %ne8s acti%ns in a +ealt+( 3a(2 Wit+%ut )ein! in+i)ite# %r a!!ressi$e )ut c%"/%rta)l( str%n!B3ille# a)%ut %nes t+%u!+ts, /eelin!s an# acti%ns2

Tools+ 8ournal ,riting+

5.1 )eframing: Perspective Seeing a (igger% learer

I li5e t+is e0ercise )ecause it +el*e# "e t% c+an!e s%"e ne!ati$e *erce*ti%ns t% *%siti$e %nes2 T+is e0ercise is )est su""e# u* )( a 6u%te /r%" Sa*%ls5( *2 40F @T+ere8s an %l# *ara)le a)%ut t+e #i//erence )et3een +ea$en an# +ell2

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Hea$en, 3e are t%l#, c%nsists %/ s*en#in! all %/ eternit( in t+e stu#( %/ t+e +%l( )%%5s2 In c%ntrast, +ell c%nsists %/ s*en#in! all %/ eternit( in t+e stu#( %/ t+e

+%l( )%%5s2A T+e e0ercise re"in#e# "e t+at li/e is 3+at (%u "a5e %/ it an# +%3 (%u l%%5 at it2

.
Unit

Unit .+ Rela7ation Tec6ni<ues

Information to Remember+
*iaphragmatic (reathing T+e easiest "et+%# %/ rela0ati%n t% *ractice2 >ia*+ra!"atic )reat+in! is c%ntr%lle# #ee* )reat+in! /r%" t+e )ell( as 3e #i# 3+en 3e 3ere )a)ies2 Meditation

e#itati%n is a *ractice t+at can )e trace# )ac5 t% Asia in t+e si0t+ centur( '2C22 e#itati%n as a /%r" %/ +ealin! an# rela0ati%n +a$e l%n! )een truste# in t+e Eastern culture#, t+e Western culture +%3e$er, n%t s% "uc+2 E$er( culture an# e$er( reli!i%n +as s%"e ele"ent %/ "e#itati%n %r sel/Bre/lecti$e *ractice :Sea3ar#, -00; *2.FF<2 )ela6ation Techni7"e

All rela0ati%n tec+ni6ues c%nsist %/ a 6uiet en$ir%n"ent, a "ental #e$ice, a *assi$e attitu#e, an# a c%"/%rta)le *%siti%n2 I/ (%u *ut (%ursel/ in a r%%" 3it+ "ini"al #istracti%ns, !i$e (%ursel/ s%"et+in! t% /%cus %n, ac6uire an %*en "in# an# a rece*ti$e attitu#e, an# lastl( assu"e a c%"/%rta)le *%siti%n, (%u are rea#( t% "e#itate2

Resources+ 7ercises+
15.8 (ridging the Hemisphere of Tho"ght

12

T+r%u!+ t+is e0ercise I 3as a)le t% i#enti/( "( le/t )rain ten#encies2 I 3as nice t% reali7e t+at t+ere is a reas%n t+at 3e all t+in5 #i//erentl(2 I 3as a)le t%

anal(7e t+e t+%u!+t *r%cesses t+at I *re/er suc+ as )ein! ti"e c%nsci%usness an# $er)al acuit(2 It 3asn8t Eust "( i"a!inati%n :n% *un inten#e#< t+ere8s a l%!ical, scienti/ic reas%n t+at I li5e )i! 3%r#s :$er)al acuit(< an# 3earin! a 3atc+ :ti"e c%nsci%us<2

/
Unit

Tools+ 8ournal ,riting+

1/.1 *olphin (reath Meditation I +a$e +a# !reat e0*eriences 3it+ all %/ t+e !ui#e# "e#itati%ns 3e *ractice# t+is ter"4 +%3e$er, t+is 3as %ne %/ "( /a$%rite an# t+e %ne I t+%u!+t t% )e t+e "%st e//ecti$e2 >%l*+in "e#iati%n is %ne %/ t+e $er( )asic "e#itati%n *ractices )ecause it si"*l( in$%l$es #ee* )ell( )reat+in! as t+e rela0ati%n tec+ni6ue2 An(%ne can /eel c%"/%rta)le an# c%n/i#ent in t+eir a)ilit( t% use t+is tec+ni6ue4 it is n%t inti"i#atin! 3+ic+ a##s t% its rela0in! nature2

Unit /+ Nutrition and Stress

Information to Remember+
9ater N%t %nl( is 3ater c%nsi#ere# a nutrient, it is t+e "%st i"*%rtant nutrient t+at 3e can c%nsu"e, 3e cann%t sur$i$e 3it+%ut 3ater2 Water acts as a "eans %/ trans*%rtati%n /%r all %t+er nutrients t+at 3e *ut int% %ur )%#ies :Sea3ar#, -00;, *2 4;.<2 The Imm"ne System and !"trients

An ina#e6uate a"%unt %/ nutrients in %ur s(ste" cri**les %ur i""une s(ste"2 We li$e in a $er( stress/ul 3%rl#, un#er c%n#iti%ns %/ c+r%nic stress 3e nee# t%

1(

c%nsu"e "%re "a!nesiu", c+r%"iu", c%**er, ir%n, an# 7inc2 T+e /i$e "enti%ne# "inerals are in #e/icit #urin! ti"es %/ c+r%nic stress :Sea3ar# -00;,

*2 4;F< Stress and 1itamin *epletion

2
Unit

Vita"ins A, C, E, an# t+e $ita"in 'Bc%"*le0 are !reatl( a//ecte# )( c+r%nic stress2 In t%#a(8s 3%rl# %/ *re*ac5a!e# /%%#s it is #i//icult t% !et all t+e nutrients nee#e#, let al%ne in a $ita"in #e*letin! stress/ul en$ir%n"ent, ta5in! a $ita"in su**le"ent is +i!+l( rec%""en#e#2

Tools+ 8ournal ,riting+

2/.1 Stress')elated $ating (ehaviors T+is e0ercise +el*e# "e t% i#enti/( t+e ti"es t+at I 3as eatin! %ut %/ +un!er an# t+e ti"es I 3as eatin! as a stress res*%nse2 A/ter t+is e0ercise I )e!an t+e *ractice %/ as5in! "(sel/, es*eciall( in t+e e$enin! +%urs, a" eatin! #ue t% +un!er %r )ecause I8" )%re# %r stresse#2

Unit 2+ P69sical 7ercise and !ctivit9

Information to Remember+
Types of Physical $6ercise #naero-ic activity is an e0ercise /%r *%3er an# stren!t+, t+e e0ercise is usuall( e0*l%si$e an# s+%rt in #urati%n2 I/ 3e 3ere t% /i!+t t% #e/en# %ursel$es in a stress/ul situati%n 3+ere %ur )rains #eci#e# t+e /i!+t

1)

res*%nse 3as a**r%*riate 3e 3%ul# use anaer%)ic ener!(2 #ero-ic activity is a car#i%$ascular en#urance e0ercise2 1%!!in!, c(clin!, 3al5in!, an# s3i""in! are all e0a"*les %/ aer%)ic e0ercises2 T+ese e0ercises are %/ "%#erate intensit( an# !enerall( last at least -0 "inutes2 Aer%)ic acti$it( is 3+at %ur )%#ies 3%ul# *er/%r" i/ 3e #eci#e# 3+en /acin! a t+reatenin! stress/ul situati%n t+at 3e 3ere !%in! t% /lee, %r use t+e /li!+t res*%nse2 ,ITT ,re7"ency Intensity Time Type T+e HITT *rinci*le is an i"*%rtant !ui#eline t% 5ee* in "in# t% "a5e sure (%ur e0ercise ti"e is 3ell s*ent an# al3a(s e//ecti$e an# )ene/icial2

Tools+ 8ournal ,riting+

25.1 Physical $6ercise %st i"*%rtantl( t+is e0ercise +el*e# "e t% i#enti/( 3+at I #% t% "%ti$ate "(sel/ 3+en I #% n%t 3ant t% )e *+(sicall( acti$e2 I reali7e# t+at e$en 3+en I #%n8t 3ant t% 3%r5 %ut4 i/ I Eust !et #resse# in "( 3%r5%ut cl%t+es I ine$ita)l( c%"*lete "( 3%r5%ut2 T+r%u!+ t+is e0ercise I 3as als% a)le t% reali7e t+at "issin! 3%r5%uts is n%t reall( a)%ut n%t +a$in! t+e ti"e, as is a c%""%n e0cuse, it8s a)%ut re"e")erin! (%ur *ri%rities 3+en it c%"es t% (%ur +ealt+2

1*

Unit 3+ !::l9ing Stress+ Critical

Management to 9our Professional 'ife

Information to Remember+
oping Techni7"es

3
Unit

I#enti/( 3+at is reall( )%t+erin! (%u an# 3rite it #%3n in #etail2 T+is *r%cess +el*s (%u t% "a5e a !%%# #ecisi%n a)%ut +%3 t% +an#le t+e issue )ecause (%u can see clearl( t+e s%urce an# nature %/ t+e stress%r2 I#enti/( (%ur initial res*%nse2 H%3 #%es t+e e$ent %r e$ents "a5e (%u /eel 3+en t+e( +a**en an# 3+at #i# (%u #% a)%ut itG &enerate alternati$es2 W+ile %utsi#e %/ t+e situati%n is t+e )est ti"e t% c%"e u* 3it+ a reas%na)le s%un# s%luti%n /%r (%ur stress%r2 In t+e +eat %/ t+e "%"ent %r 3+en t+e stress%r *resents itsel/ 3e "a( n%t )e a)le t% "a5e t+e )est #ecisi%ns #ue t% initial reacti%ns %/ an!er, /ear, %r +urt /eelin!s2 C+%%se t+e )est alternati$e an# *ut a *lan int% acti%n2 E$aluate t+e %utc%"e %/ (%ur c+%ice2 T+e *r%cess %/ c%*in! is n%t %$er %nce 3e +a$e a**lie# t+e )est s%luti%n %r alternati$e, 3e "ust e0a"ine +%3 t+in!s *r%!resse# s% t+at 3e can learn /r%" %ur c+%ices an#

1.

"a5e )etter #ecisi%ns in t+e /uture in case 3e #i# n%t a**l( t+e c%rrect s%luti%n :Sea3ar#, -00;, *2 .-?<2 ,orgiveness I /in# /%r!i$eness t% )e %ne %/ t+e "%st c+allen!in! c%*in! strate!ies2 It is $er( +ar# t% let t+in!s in (%ur *ast !% an# /%r!i$e t+%se 3+% 3e /eel +a$e 3r%n!e# us in s%"e 3a(2 H%r!i$eness 5ee*s us /r%" /%re$er )ein! an# /eelin! $icti"i7e# an# it all%3s us t% let !% %/ t+e illusi%n %/ )ein! in c%ntr%l %/ t+e situati%n2 N%t /%r!i$in! an# +an!in! %n t% t+e *ast is $er( t%0ic an# in n% 3a( *%siti$el( a//ects %ur "ental +ealt+ an# 3ellB )ein!2 #lter 0o"r Perception A $ali# /%r" %/ #ealin! 3it+ a stress%r is t% alter (%u *erce*ti%n %/ t+e situati%n :Sa*%ls5(, -004, *241-< T+e !lass is +al/ /ull, n%t +al/ e"*t(, t+is "in#set can )e a**lie# t% "an( stress/ul situati%ns2 An e0a"*le %/ alterin! (%ur *erce*ti%n, let8s su**%se (%u 3ere 3aitin! /%r a *ar5in! s*ace t% )e $acate# in t+e WalB "art *ar5in! l%t an# %ut %/ n%3+ere s%"e%ne s3%%*e# in, i!n%rin! t+at (%u 3ere %)$i%usl( 3aitin! an# st%le t+e s*%t2 Y%ur initial reacti%n "a( )e an!er )ecause (%u n%3 +a$e t% 3al5 /r%" t+e /ar en# %/ t+e *ar5in! l%t t% !et t% t+e entrance %r (%u c%ul# alter (%ur *erce*ti%n an# see (%ursel/ as luc5( t% !et t+e e0tra e0ercise2

1/

Unit 15+ !::l9ing Stress+ Critical Management to 9our Personal 'ife

Information to Remember+

15
Unit

Ke( learnin! *%int /r%" t+e unit a)%ut A**l(in! Stress: Critical ana!e"ent t% Y%ur Pers%nal Li/e Iinsert (%ur te0tJ Ke( learnin! *%int /r%" t+e unit a)%ut A**l(in! Stress: Critical ana!e"ent t% Y%ur Pers%nal Li/e Iinsert (%ur te0tJ

!dditional Information
Secondary Sources Despite the recent controversy surrounding Lance Armstrong I have always found his website to be a reliable and valuable source of information. I will continue to use his website and respect his foundation for all the great work they have done in the health field. Throughout all of my courses at Kaplan when searching for information on the web for health related issues livestrong.com is always one of the top sources that result from my searches. I use this website to look for personal health information too. ecently I was able to use it to find information about deto!ification diets and fasting. http"##www.livestrong.com#

12

Another fantastic source for me is the $ayo clinic website% there has never been anything related to physical or mental health that I could not find a great article on in this website. I first became familiar with the $ayo &linic as a 'light Attendant( if we had a health related emergency on board the aircraft the )ilots patched us through to the $ayo &linic for guidance on the situation. I recently found great articles about meditation and other complementary and alternative forms of medicine. http"##www.mayoclinic.com#health*information Integral Health, The Path to Human Flourishing by +lliott S. Dacher% $.D. Is a book I am using in another one of my classes. It has wonderful advice on meditation as well as some guided meditations that are in the book. I have found this book to have wonderful advice on many aspects of life but mostly it is a guide on how to reflect inwardly and find health and happiness within yourself using your inner being as your guide.

eferences

Sapolsky, R. M. (2004) Why zebras dont get ulcers (3rd ed.). St. Martins Press, NY: New York. Seaward, L. . (n.d.). Managing stress PowerPoint. Retrie!ed Mar"# 2$, 20%2 &ro' PowerPoint presentation online (e) site: #ttp:**"ontent+#s".kaplan.ed,*-(4%0.%%0%/*i'a0es*prod,"t*Seaward.1e./-0%.PP2S.ppt Seaward, . L. (2003). Managing stress: strategies for health and well-being (1t# ed.). 4ones and artlett, M5: S,d),ry.

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