HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

1
Stress Management and Prevention
Program Resource Guide

By

Erin Laker

HW410: Stress: Critical Issues in Management and Prevention

24 August, 2018
Table of Contents
UNI T 1 THE NATURE OF STRESS

Information to Remember ....................................................................................................4

Self-Assessment Exercises .....................................................................................................4
Journal Writing ........................................................................................................................5

UNI T 2 THE PHYSI OLOGY OF ST RESS

Information to Remember ....................................................................................................6

Self-Assessment Exercises .....................................................................................................6
Journal Writing ........................................................................................................................8

UNI T 3 PSYCHOLOGY OF STRESS

Information to Remember ................................................................................................. 12

Self-Assessment Exercises .................................................................................................. 12
Journal Writing ..................................................................................................................... 15

UNI T 4 PERSONALI TY TRAI TS A ND THE HUMAN SPI RITU ALI TY

Information to Remember ................................................................................................. 17

Self-Assessment Exercises .................................................................................................. 17
Journal Writing ..................................................................................................................... 22

UNI T 5 DEALI NG WI TH STRESS: COPI NG STRATEGI ES

Information to Remember ................................................................................................. 26

Journal Writing ..................................................................................................................... 26

UNI T 6 RELAXATION TECHI QU ES 1: BR EATHI NG, MEDI TATI ON,

AND MENTAL I MAGERY

Information to Remember ................................................................................................. 29

Self-Assessment Exercises .................................................................................................. 29
Journal Writing ..................................................................................................................... 31

UNI T 7 NUTRI TI ON AND STRESS

Information to Remember ................................................................................................. 33

Self-Assessment Exercises .................................................................................................. 33
UNI T 8 PHYSI CAL EXERCI SE AN D ACTI VI TY

Information to Remember ................................................................................................. 37

Self-Assessment Exercises .................................................................................................. 37
Journal Writing ..................................................................................................................... 43

UNI T 9 APPLYI NG STRESS: CRI TICAL I SSUES FOR MANAGEMENT

AND PREVENTI ON TO YO UR PROFESSI ONAL LIFE

Information to Remember ................................................................................................. 45

ADDI TI ONAL I NFORMATI ON 46

REFERENCES 47

(This page intentionally left blank)

 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: Stress has many definitions that vary based on perspective. In Eastern culture it
is seen as a loss of inner peace whereas Western culture sees stress as a loss of emotional control.
In psychology it is defined as a state of anxiety produced when events and responsibilities exceed
one’s coping abilities (Seaward, 2015).
Key Learning Point: There are three types of stress; eustress, neustress, and distress. Eustress is “good
stress” that comes from a situation that inspires or motivates. Neustress has no real effect and is a
stimulation of the senses, this is not considered good or bad. Distress is negative stress that can be
either acute (comes and goes quickly) or chronic (lasting long periods of time). Both types of
distress can have negative health impacts (Seaward, 2015).
Key Learning Point: A holistic approach to stress includes the understanding that stress is not just
physical but involves the whole of the person. The wellness paradigm is a model that shows the
concept that when one part of wellness is affected the other facets are as well. The wellness
paradigm includes spiritual well-being, emotional well-being, physical well-being, and mental
(intellectual) well-being (Seaward, 2015).

Self-Assessment Exercise:
The mandala is a visual representation of the four aspects of wellness and how they are ranked by each
individual (Seaward, 2015). In my personal mandala spiritual well-being and emotional well-being are
ranked equally as most important. I believe that it is important to believe that there is something bigger
than us out there and feel that our life is purposeful. It is also important in our relationship with ourselves
and others to be able to understand and embrace emotions and know how to work through them in
healthy ways. Ranked next is physical well-being as I feel that it is important to take care of ourselves and
live our healthiest lives and best serve ourselves and others. Lastly, mental well-being and being able to
advance intellectually. It is important to me to be able to gain understanding of things in the world and in
our lives to grow and interact effectively with others

3
Journal Writing:
Complete the Journal Assignment entitled: “How Stressed Are You?” Directions are found on

pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1

through 10 for the start, midway, and end. You will use this Journal Assignment as a way of mapping

your stress throughout the course. Keep it handy and refer back to it often.

Situation Start Midway End

Making the decision to join the Army 4 2 4
Going through Basic Combat Training 10 10 10
Pregnancy and childbirth of three children 10 7 6
Making a new career decision 4 6 6
Taking kids to events and sports practice 4 3 4
When family comes to visit 2 4 3
When we take a family vacation 2 6 3
When my husband was deployed 8 9 8
When my father was sick and in the hospital 9 9 7
When my husband travels for school and I am left with 7 6 4
all responsibilities and three small children alone.

4
 2
Unit

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: Psychophysiology is the body’s physical reaction to stressors. This is the mind-
body connection. The three physiological systems that make up the response to stressors are the
nervous system, endocrine system, and immune system (Seaward, 2018).
Key Learning Point: In the last decade, the association between stress and disease has become accepted
by the scientific community. This association seems strongest with the immune system during
prolonged bouts of stress. Stress has also been shown to accelerate the aging process by
compromising the replication of DNA (Seaward, 2018).
Key Learning Point: There are five theoretical models regarding the connection between stress and
disease. Currently, the most accepted model is the Borysenko Model. This model places stress-
related disease and illness into two categories; those related to overactive autonomic nervous
system (ulcers and migraines) and those with disrupted immune system (cancer and colds)
(Seaward, 2018).

Self-Assessment Exercise:
There are many benefits to meditation including reducing stress, bringing mindfulness to

actions, and gaining insight. Many feel as though they do not have the time or space to meditate

which is most often not case. Others can find the time and space but are unsure of how to meditate. In

this guide we will provide you with 5 steps to successfully complete a meditation at home.

In the first step you will sit up in a comfortable position with an object of your choice in your

hands. This can be done in a chair or on the floor. Close your eyes and breathe deeply. Bring your

focus to your breathing. Notice how the air feels as it moves in through your entire body and notice

5
where it’s journey ends as you inhale. Exhale, noting how your body feels as you release the breath.

Visualize the air moving through your body. This process helps you transition from your typical

mindset into a focused and present state that will allow you to move into the meditation.

Moving into the second step of meditation you will begin to examine the object with your

hands. Notice the weight of the object. Is it light or heavy? Run your fingers along it; what is the

texture? Notice any curves the object has and what they feel like when you run your hands over them.

Notice any emotions that the textures and shapes bring.

For the third step, look at the object and observe the visual details. Bring awareness to the

color and shape of it. What condition is it in? Notice if it is old or new; if there is wear and tear. Focus

on what makes that object unique. Even if it is a mass-produced item, what is specific to this one that

sets it apart from all others or makes it uniquely your own? Consider what your first impression was

of the object when you chose it and compare it to your impression upon mindful examination; has

your impression changed? Honor any emotions or feelings that come up while visually examining the

object.

In the fourth step you will move on to any other senses that apply to the item. If the item has a

smell, notice what it smells like. What sound does the item make when you tap or shake it? Does the

object play music or make a sound on it’s own or when prompted? If the object is a food item, taste

it. Notice if the taste is sweet, salty, bitter, umami. Does it have a texture upon taste or while

chewing? Observe what emotions or memories these scents or sounds bring up.

In the fifth and final step, bring your focus back to your breathing in the same way we began.

Feel the sensations of the air moving through the process of breath and the rise and fall of your chest

and abdomen. Slowly come back to present by breathing normally and shifting your focus back to

your surroundings. After you have completed the meditation be sure to write down any meaningful

6
insight, sensations, or emotions that you observed during the meditation. This will allow you to create

a journal of your thoughts, emotions, and triggers.

This is a simple meditation that is perfect for those who are new to mediation and looking for

a starting point. It can be adapted to fit any environment and fit into a small time frame. Meditation is

an increase in concentration that increases awareness as well as reflection on internal stimuli rather

than external stimuli (Seaward, 2018). The steps listed above work to first ground you into the

meditation and bring your awareness toward what is going on internally. The breathing smoothly

transitions you into a meditative state while the following steps bring focus to the present and allow

you to feel and honor the internal stimuli. This process works to help clear the mind and increase

consciousness. With a clear mind you are better able to see things from a different perspective and

deal with unresolved issues in a new way (Seaward, 2018). This allows you to be better able to cope

with stressors in life.

Journal Writing:
How is stress or anxiety about people affecting your life?

In the past I have been known as quite a social butterfly. Getting along with nearly

everyone and always looking for ways to get out with friends and other families to socialize. I

have noticed that more and more I am finding it harder to make plans and get out of the house

with other people. I no longer like being in large crowds of people at events or festivals. I think

this may have to do with having three small children who can easily find themselves in trouble

with just a moment of distraction on my part or theirs. I also find that I am often hyper vigilant

when out in public which becomes exhausting and causes me to avoid these situations. I do not

have anxiety about or toward anyone in my home life and have stable relationships with

everyone in my family and in my small circle of friends.

How is stress or anxiety about work affecting your life?

7
 The work that I do as a fitness trainer takes a lot of time and planning to be sure that

each of my clients are getting the most from their training. It can be difficult when a client is not

seeing the results that they are hoping for or not understanding why they are not progressing as

quickly as they would like and express concern over the quality of my programs. While this has

always ended in them realizing that the programs are effective when you stick with the plan, it

always makes me very anxious and causes me to question myself. Additionally, I often feel like

my work takes up so much of my personal time and does not leave a lot of time to devote to my

family. Running the administrative side of the business as well planning classes, workouts, and

events keeps me constantly thinking about work. Sometimes I do wonder if I should switch my

career to something that takes up less time outside of the “office” so that I can find more

separation in work and home and spend more quality time with my children and husband.

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

The world is in a crazy place these days and it can be a lot to take in. My husband and I

were just on a very rare date night a couple of nights ago where we went to dinner and a movie.

During the movie there was a young man who kept getting up from his seat, standing in the

doorway, leaning over the half wall in the entrance of the theatre and watching the crowd of

people and moving around the theatre to different seats. I have no idea what he was doing or

what his intentions were but I spent the majority of the movie watching him and feeling very

anxious about his motives. This anxiety stems from the frequency of tragic events taking place in

public all over the world, but especially in our country. I find myself very anxious in public and

wanting to avoid events where there will be very large groups of people that could potentially be

a target. Along the same lines, I also have a lot of anxiety with my oldest daughter who is in first

grade. Every single day I worry if her school will be the next one on the news; if my daughter

will be another statistic. There is so much that can cause stress and anxiety with wars all over

the world, tensions rising between our country and others, rights of the people of the U.S coming

under fire. I have found that while I want to stay up to date on what is going on in our country

8
and around the world I have to limit the amount of news that I read or watch in order to keep

my own sanity.

How is stress or anxiety about food and eating habits affecting your life?

This is an area that I have never had any stress or anxiety in. This is not to say that I

have never struggled with weight or body image, I just never had a problem with the way that I

look at nutrition. Growing up I was naturally very thin. Everyone around me was constantly

telling me that I needed to eat, and I did, I could out eat some grown men! As I got older and

started a family my metabolism slowed and I gained weight, one point being just on the low end

of overweight. This was an uncomfortable place for me to be so I made sure to eat mostly

healthy options but did not deprive myself of occasional treats. Even when working to lose

weight I never looked at food negatively or felt that it had any control over me. I recognize that

many people have complicated relationships with food and I am thankful to never have had

those issues.

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

This is an area that causes a lot of my stress and anxiety. I have three children ages 6, 3,

and 1. None of my children have been very good sleepers despite following all the best sleep

advice. Between pregnancies, nursing, and sleepless children that seem to be up for no apparent

reason, my sleep has suffered. I notice that on the rare occasion that I get a good night’s rest I

feel my stress levels reduced and am much more patient in all aspects of my life. I often feel

with the lack of sleep comes a sort of fog or groggy feeling that keeps me in a consistently

irritated state because things seem more difficult to understand or accomplish than if I had

gotten proper sleep. Along with this is my dread for the evenings in our house. My toddler and

preschooler hate bedtime and often cry or throw tantrums when it is time to get ready for bed. It

can be even more exhausting and stressful just to get the children into bed and asleep. This

causes me to have anxiety over our bedtime routine. I have no doubt that while I try not to let

9
my anxiety or stress level show during our bedtime routine that they can still sense my

frustration which feeds the frustration for everyone.

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

This is another area where I do not have anxiety or stress. In fact, exercise is my stress

relief. Whenever I am feeling overwhelmed or anxious I find relief in working out or creat8ing

fitness plans. When I am exercising I am able to focus on myself and clear my head. While it

does not make all of the other stresses of life go away, it does give me a break from the worry

and sometimes even gives me enough clarity to come up with solutions to some of my stress in

other areas.

I feel that this is a great assignment for determining the areas of your life that bring the

most stress. This is a great step in finding ways to reduce and manage the amount of stress in

your life. Being able to first identify the areas and then creating ways to help make those areas

less stressful or learn to cope with them can help me to maintain a healthy lifestyle and reduce

chances of stress related disease.

10
 3
Unit

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: There are many theories on the psychological connection to stress and how
humans deal with the issues they face through life. The work of Sigmund Freud is often used a
reference point by many scholars in the field of psychology. His belief was that humans maintain
a state of tension that rises and falls due to both internal and external factors that attack our ego
and identity (Seaward, 2018).
Key Learning Point: Fear and anger are often go hand in hand. Both emotions are triggered by
perceived physical, mental, emotional, or spiritual threats. Both are thought to be a survival
mechanism though when conscious thought combines with reflex it can lead to a cycle of stress
(Seaward, 2018).
Key Learning Point: Communication is separated into two categories; verbal and non-verbal. Verbal
communication involves encoding our thoughts into words as well as decoding the words of others.
Non-verbal communication consists of the gestures and postures used. This can include
handshakes, hugs, hand movements, and eye contact (Seaward, 2018).

Self-Assessment Exercise:
In Tibetan culture stress is perceived as the result of strong attachments to desires. While

some desires are good they can become unreasonable and become more about than good. One

of the main focuses in Tibetan culture is the taming of the ego and the negative connections to it

such as laziness, desire, and procrastination (Seaward, 2018). They believe that if you let go of

desire and connect with a higher self you can set the stage for healing. Without the release of

desire and ego one will often find themselves comparing their life to those around them as well

as passing judgment on the rich or poor, good or bad, happy or sad, etc. Emotions such as

11
hatred, anger, and jealousy are negative states of mind that destroy happiness according to the

Dalai Lama in his book The Art of Happiness (Seaward, 2018).

When looking at the many different paths and theories by well-respected theorists

and professionals it is clear that no matter what their stance on spirituality there is a common

ground. The control over the ego and the ability of an individual to look inward rather than

outward are a theme throughout all paths of spirituality. In today’s society there is so much

access to so many ways to look into what are sometimes very personal aspects of the lives of

those around us. When we look at those aspects many people find themselves comparing those

aspects of their life to others. Whether the person feels that they are doing better or worse than

the other person, it is the ego at work. These thoughts may be riddled with jealousy, judgment,

and other emotions that are damaging to the spirituality and enlightenment of an individual.

There are also connections to a higher power or of the universe being in control. This serves to

demonstrate that the things that happen in life are not always within the control of the

individual. Things will not always go as planned and this is when spirituality, in whatever

capacity, is important in helping individuals handle the hard situations in life.

When things in our life do not go as we had planned or people in our life act in

ways that do not make sense it can cause feelings of anger or fear. There are six categories of

fear; failure (not meeting expectations for yourself), rejection (not meeting the expectations of

others), the unknown (uncertainty in what will happen in the future), death (anxiety about the

process of dying), isolation (being alone), and loss of self-dominance (losing control of one’s own

life). When fear takes hold of a person it can cause psychological and physical effects that come

with the stress of fear. Though fear is something every person will face in their life there are

ways to manage fears. Since fear is such a broad subject to approach there are many therapies

to help people work through their fears. A psychoanalytical approach works with individuals to

uncover childhood experiences that are in the suppressed in the unconscious mind. Behavioral

therapy is used in order to teach the individual relaxation and coping skills to work through their

12
fears. This approach also includes exposure therapy and desensitization which exposes

individuals to their stressors in order to teach them to overcome their fears in small steps and

how to think about these situations differently (Seaward, 2018). Being able to communicate

fears effectively despite the shame associated is an important step in the treatment of fear.

There are many barriers when it comes to being able to communicate effectively. Some of

these barriers come from a lack of understanding in the basics of communication as well as a

lack of personal communication due to the advancements in technology. No matter where these

barriers stem from there are ways to improve communication skills. One of the most important

steps to effective communication is listening. When you clear your mind of thoughts and give

your attention to the person who is speaking you are better able to absorb the information and

process it into thoughts that you are able to share when it is your turn to speak. Maintaining eye

contact improves conversation by showing the speaker that you are engaged in the conversation

and that your thoughts are on what they are talking about. This is a sign of respect that will

show the speaker that you are engaged in the conversation. Avoiding words such as “uh huh” or

“oh?” , known as encouragers, while a person is speaking will keep the person you are

conversing with from thinking that you are rushing them through their speaking or interrupting

them. Using empathy in conversation by recognizing the feelings of the person you are talking to

tells the speaker that you are engaged in what they are saying and care about how they feeling.

Lastly, I recommend paraphrasing what the person says to show that you are hearing

understanding what is being said by the speaker. This is done by repeating key words or phrases

in your dialog (Seaward, 2018). While these ways of improving communication do not focus on

you as the speaker they focus on some of the most common mistakes when trying to

communicate effectively. Using these tips you will be better able to effectively communicate in

all conversations.

13
Journal Writing:
Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing the

Eight Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the

Mindfulness workbook. Upon completion of this Assignment, you will begin to understand the

importance of making them a part of your daily life. See what changes occur in relationships with

yourself and others around you. This should be a minimum of one full page.

Take some time to write about whatever you came up for you mentally, emotionally, and

physically when doing this practice for the first time.

This was a very telling exercise for me. Being a full-time mother of three small children it

is not often enough that I take the time to reflect in this way. During this exercise I found it very

difficult to shut out intruding thoughts about things that need to be done, what I did not get

done today, and of course the sounds of my husband trying to wrangle the children on the other

side of the house. I am often alone with the children throughout much of every day, so it can be

very difficult to find the solitude to reflect in this way.

I was able to seclude myself in my bedroom during this exercise without the distraction of

household duties and children. When I first began the exercise, I found myself feeling a little

overwhelmed with how difficult it felt to keep my thoughts at bay. As the time went on one of

the first things that I noticed was the amount of physical pain that I was in. I spend much of my

day on the go and try to keep myself from sitting still for too long. I have chronic pain issues

that stem from my time in service with the U.S Army as well as from a source that has yet to be

identified, though my primary care physician is now thinking may be fibromyalgia. As I sat still,

with focus on my breathing, I became acutely aware of how bad every major joint in body

ached. It was a struggle to keep my thoughts on my breathing and not on the aching in my back

or knees. This brought on emotions of frustration with my health. I did find that once I was able

14
to really focus on the inhale and exhale, the rise and the fall of my breath, it was very calming,

and I found a moment of peace in the solitude. After the time was up and I joined my family for

the rest of the evening I found that I was able to better handle the usual hustle and bustle of our

busy household without getting as easily worked up or feeling overwhelmed. I think this is a

practice that I should implement more often, especially when I consider the amount of work that

I do daily and how busy of a household we have. I feel that I could be much better at

accomplishing my tasks and setting a better example for my children if I were to practice this

type of self-care more frequently.

15
 4
Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Happiness and joy are considered eustress. The search for happiness and
meeting the basic needs necessary to achieve happiness is a common source of stress in human
lives (Seaward, 2018).
Key Learning Point: Human spirituality has no one definition but can be described as a maturation
process of higher consciousness. This is achieved through integrating three facets; meaningful
purpose in life, a strong personal value system, and nurturing relationships with self and others
(Seaward, 2018).
Key Learning Point: The Stages of Change model consists of six stages; precontemplation stage,
contemplative stage, determination stage, action stage, maintenance stage, and relapse stage. This
model shows that change is a gradual process rather than a singular event. The model has been
adopted by many organizations to promote positive change (Seaward, 2018).

Self-Assessment Exercise:
When it comes to managing stress, it seems as though the factors involved can be endless.

While there are many moving parts in the management and prevention of stress, self-esteem plays one

of the largest roles in this endeavor. Self-esteem is the sense of self-values, self-acceptance, and self-

love that a person holds and is thought to be powerful in creating a barrier between ourselves and

threats in life (Seaward, 2018). Nathaniel Braden wrote a classic book called The Six Pillars of Self-

esteem in which he explains the six pillars that guide us on our human journey These six pillars are:

16
 The practice of living consciously: Living in the present moment, rather than confining

yourself to past or future events, and being mindful of each activity you are engaged in.

The practice of self-acceptance: The refusal to be in an adversarial relationship with

yourself.

The practice of self-responsibility: Choosing to acknowledge responsibility for one’s

feelings, such as saying, “I am responsible for my own happiness,” rather than

surrendering your feelings to the whims of those you are in a relationship with.

The practice of self-assertiveness: Honoring one’s wants, needs, and values, and

seeking appropriate ways in which to satisfy these.

The practice of living purposefully: Getting out of the thought processes of hoping

and wishing, and instead doing what you need to do to make your goals happen.

The practice of personal integrity: Working to achieve congruence between your

values and actions (Seaward, 2018).

Self-esteem ebbs and flows and is continuously being altered by feelings, actions, words, and

thoughts from oneself and others. Those who have a high self-esteem are able to let the

problems of their life breeze by without a lot of stress while those who have a low self-esteem

are more vulnerable to stress (Seaward, 2018).

Though self-esteem is a major factor in the prevention and management of stress it is not

the only factor. The relationships, values, and sense of a meaningful purpose in life are all areas

that affect stress. The relationship(s) that an individual has with themselves and with others is

important in the prevention and management of stress. Having a healthy internal relationship

starts with centering. Centering refers to the discovery and nurturing of one’s true self. This

means being able and willing to put in one on one time with yourself and the ability to separate

who you from the things that you do and the relationships that you have with others. This allows

17
an individual to create an expanded consciousness and spiritual development that serve to repel

stressors (Seaward, 2018). External relationships, our relationships with others, allow for the

construction of a community where one can surround themselves with both like-minded and

diverse individuals to help them problem solve when stressors arise and help reduce stress by

supporting and presenting different points of view. Having a value system means having things

such as trust, respect, honesty, love, etc. that you hold as a core to the foundation of who you

are. These are things that you demonstrate in the way you speak, live, and act. Having a strong

value system will allow one to stay on a path that is true to them and reduce the amount of

stress caused when actions or words do not match core values. Having a meaningful purpose in

life can be hard to achieve when things in life are not going the way that one has planned. With

so many goals and ideas that we as individuals have, it can be hard not to lose focus when

things do not go as we had hoped. Having a meaningful purpose is often accomplished by

succeeding at meeting a succession of goals.

When it comes to our attitude, values, and beliefs, it can be easy think that they are all

one in the same. While they are linked and affect one another they also have distinct differences.

Attitude refers to the way that an individual treats others and approaches situations in their life,

values are the things in life that are important to an individual, and beliefs are the ideas that an

individual holds to be true (Ministry of Business, 2018). In my perspective it is our values that

set the foundation for our beliefs and attitudes. When a person values things such as integrity,

honesty, and acceptance, they are going to hold beliefs that people should take responsibility for

their actions, speak and act truthfully, and understand that there are things that you can and

cannot control and be able to recognize the difference between the two. This will in turn be

reflected in their attitude towards events and people in their life. Someone who values honesty

may have a negative attitude toward a person who is not honest in their actions and may have a

poor relationship with that person. Alternatively, they may be happy with or have a good

relationship with someone who shares similar beliefs or values as their own. I feel that we

18
naturally gravitate toward people and situations that fall in line with our values and when things

do not it can lead to stress.

Making changes in life is not easy. This is reflected in Prochaska’s stages of change. This is a

model that has been adopted by groups and organizations across the globe to help promote healthy

change. The stages are:

Contemplative stage: A point at which a crucial mass of information is acknowledged to consider

that change might be a worthy choice to make.

Determination stage: A period where willpower is called into play to put the thought process

of behavior change into action.

Action stage: A stage when, indeed, action is taken, yet like an athletic skill, it may take several

tries to get it right.

Maintenance stage: The stage where the person steps into the flow of making this change a

part of his or her regular routine. This stage could also be called “second nature.”

Relapse stage: A period where the old behavior is resumed for a while, until the newer

(healthier) behavior is readopted (Seaward, 2018).

I apply these stages of change every day in my fitness business. When I meet with clients for

the first time they have been in the contemplative stage where they have been thinking about

the changes that they need to make in their health and wellness but have not yet taken action.

Once we sit down for a consultation they have then moved into the determination stage where

they are verbalizing and beginning to plan their course of action toward a healthier lifestyle. In

the action stage we begin the physical assessments and carrying out the fitness plan on a

regular schedule. When a client has been exercising and following their plan for six months

they are now considered to be in the maintenance stage where they are meeting goals and

setting new ones. This is a stage where it is important to keep things interesting to prevent

them from getting bored and going into the relapse stage. Health and fitness are on a path

similar to that of an airplane. Airplanes do not fly in a straight line, they veer off course for a

19
small amount of time before going back to the original path. If you were to look at it drawn

out on paper it would be a clear path to the destination, but it would have some zig-zag along

the way. This is how I describe the fitness journey to people. You will go off course, but the

most important part of the relapse stage is quickly getting back to your original course and not

being hard on yourself for the relapse.

20
Journal Writing:
FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, worry, fright, feeling overwhelmed.

When I think about fear associated words, anxiety and worry, I am immediately feeling those

emotions in my chest. It recalls the things in my life that cause stress and worry which in turn cause

anxiety and fear. Things such as thinking about the massive amount of responsibilities that have daily

with managing a business, raising children and managing a household, and completing my schooling

with a GPA that will allow me to advance into my graduate program keep me incredibly busy and

quite honestly overwhelmed. When I think of the fear and anxiety I get worried about how I will be

able to handle everything that I need to get done. It sometimes causes anxiety attacks that makes my

chest feel tight and gives me shortness of breath.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

When I think of confusion I do not feel any physical or emotional affects. I feel that I am very

self-aware and am very much a planner and therefore typically have a pretty tight grasp on the things

that are going on in my life and the life of those that I care for.

ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration,

irritation, grouchiness, grumpiness, rage.

21
 While I wish that this was area that I did not have any feeling toward I feel a sense of anxiety

when I think of these terms. When I think of agitation, annoyance, and frustration, I realize that I

spend quite a bit of time each day with these feelings. I am often frustrated trying to get all my tasks

accomplished while being interrupted every few minutes by children. I find that when I have asked

for a little space and quiet time to get my studies done I often get angry and annoyed when my

children begin yelling at one another. I do find that I have times where I must simply walk away from

the situation and spend a few minutes on my own to breathe through my feelings and settle my

nerves. Just reading the words I can feel the anxiety creep in once again.

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity,

loneliness, misery, unhappiness, rejection.

I do not feel anything physically when I think of sadness and the associated words. While

there are times that I am feeling a bit down I do not feel as though anything is hopeless or that I am in

a desperate situation. Though these are feelings that I have had in the past they are not currently

something that triggers any type of response currently. In the past I have suffered from feelings of

loneliness and alienation. Those feeling manifested physically in a lack of desire to connect with

others and I often found myself feeling tired and uninterested in a lot of regular activities.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.

When I think of embarrassment and regret I feel a similar feeling to that of anxiety. My heart

begins to race, and I have a feeling that I want to sort of fade away and not be seen. Even when I think

of things that have happened in the past that were embarrassing or that seemed just fine at the time but

when I look back on them I am embarrassed of the way that I acted I get a squeamish feeling that

sometimes comes with nausea and wish that I could go back and do it over again in a different way.

22
LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation,

kindness, liking, longing, warmth, sympathy, sentimentality.

When I think of love, fondness, caring, and compassion they make me think of my children

and I am have a feeling of lightness to my body that comes with my love for them. Although my

children area source of a lot of stress and sometimes negative emotions they are more often a source

of light in my life and a driving force for all of the things that I do. When I think of words like

attraction, desire, longing, and love I think of my husband. This stimulates feeling of sexual desire but

also a sensation of calm and peace, again like there is a weight lifted. He is a source of calm and

complete acceptance that I am lucky enough to have.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement,

exhilaration, hope, optimism, pleasure, satisfaction.

When I think of joy, hope, and optimism I feel an excitement for things to come that manifests

as a fluttering sensation in my chest and stomach. I get excited over the thought of what things will be

like once I am able to complete my education and focus my efforts back fully to my children/family

and profession. Those are two areas of my life that I am truly passionate about and make me feel joy

regularly.

In this exercise I found it interesting to note that many of the emotions that I thought about and had a

physical reaction to were felt in my chest. I would say that this speaks to the old saying “trust your

heart”. I also feel that this speaks to the connection between mind and body and how your state of

mind and how you are feeling can have an effect on your physical health or capabilities. While going

through this exercise I found that I am currently identifying with a lot of emotions that coincide with

stress. While I have been aware for some time that I have been struggling to manage my stress and

workload this exercise really helped to put it into perspective just how stressful things are at this time.

23
Knowing how particular emotions make me feel and understanding how they affect me physically

will hopefully give me the power to take control over those emotions and be better able to manage my

workload in a way that causes less stress.

24
 5
Unit

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Negative thoughts are also known as toxic thoughts. These thoughts include
pessimism, blaming, perfectionism, and self-victimizing. It has been hypothesized and
substantiated that these thoughts can suppress the immune system (Seaward, 2018).
Key Learning Point: Humor therapy uses comic relief to reduce emotional stress. This method works
by helping the individual shift their focus to the funny and positive aspects of life (Seaward, 2018).
Key Learning Point: Time and money are the two primary resources that are necessary in life but are
often mismanaged. Things that can help maintain better management of these resources are
delegating responsibilities, getting organized, and scheduling personal time and interruptions
(Seaward, 2018).

Journal Writing:
Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and

Anxiety. Directions are found on either pages 58 through 60 or 119 through 121 of the

Mindfulness workbook. Upon completion of either practice, take a moment to reflect on whatever

came up for you mentally, emotionally, and physically. This should be a minimum of two full

pages.

Take some time to write about whatever came up for you mentally, emotionally and physically

when doing this practice for the first time.

25
 For this exercise I chose the walking meditation. In this meditation I choose a destination to

walk to and begin the journey by taking a moment to stand still and feel the connection of my body to

the floor and bringing awareness to the surrounding sights, sounds, and smells. I then begin to walk

while bringing my mindfulness to the sensations of walking as I bring each foot up, forward, and back

to the ground again. I think about the motions that my body is going through; how the soles of my feet

feel with each step, the swinging of my arms, how my joints feel with each motion. Once I reach the

destination, being mindful of the sensations along the way, I shift my focus to the process of turning

and continue back to the starting point. And repeat the mindfulness process as I return (Stahl &

Goldstein, 2010).

As I began the process I took a moment to really feel myself grounded at the starting point in

the media room in my home. I took in the sensations within my home, the sounds of my children

playing in the play room and the dogs tags clink together as he moves through the house, the smell of

orange raspberry in the air from my diffuser, I also note that I am slightly chilled from the air

conditioning in my home. After acknowledging these sensations, I begin to walk forward and shift my

focus to my movements and the sensations they create. I notice how my weight feels as it shifts from

one foot to the other, I notice that my body feels heavy as I shift my weight to one leg then the other.

Bringing my awareness to the rest of my body I notice the pain that I feel in my joints from my

chronic pain condition. The pain is concentrated to nearly every joint and is a dull ache with

occasional sharp pains. The awareness of the pain makes me feel frustrated and I am aware of my

thoughts of how I need to schedule my next appointment with my acupuncturist and physical

therapist. I bring my focus back to the sensations of my movements as I reach my destination point

and begin to turn around. I focus on how my feel move and how the rest of my body follows. I notice

that my movements are stiff and somewhat choppy as I make the turn while trying not to rotate at the

26
ankle or hips due to limited mobility in those areas due to years of airborne operations while I was in

the Army. My focus then shifts for a moment to my thoughts which are again frustrated with my

physical limitations. I think about how badly I wanted to earn those airborne wings and the things I

put my body through to get them, which I now regret. As I bring my awareness back to the task of

walking back to my starting point I think about things I am thankful for such as the ability to have a

comfortable home where my family can make memories and where I can have personal space to

meditate in ways like this within, and the accomplishments and opportunities I have made and had. I

reach my starting point and stand, grounded, once again and focus on my breathing for a moment. I

pay attention to the rise and fall of my chest, the sensations of the hair as it moves in and out of my

body and take one big breath in and out one last time before ending my meditation.

I feel that I benefitted greatly from this exercise. Though many of the sensations that I felt

were not necessarily relaxing they brought awareness to the sensations that I feel every day while

moving through my daily tasks. I feel much of my pain and fatigue during the times when I am at rest.

I feel tired often even when I do not exert myself much physically that day. During this exercise I felt

the aches and pains that I clearly must feel all day with movement but do not realize I am having due

to the necessity of whatever task I am trying to complete. This really brought to my attention that this

is likely a source of the tired feeling I have regularly and something to speak with my health team

about. I felt more relaxed by the end of this meditation and really benefitted in a relaxing way from

the focus on breathing and grounding that I experienced at the beginning and end of this exercise.

27
 6
Unit

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: Diaphragmatic breathing is one of the easiest methods of relaxation that can be
done anywhere. This is the practice of centering your breathing to your abdomen rather than the
thoracic area. This type of breathing causes less sympathetic neural activity, causing greater
relaxation (Seaward, 2018).
Key Learning Point: Mediation is one of the oldest forms of relaxation and can be described as a mind-
cleansing process. Habitual meditation has been shown to decrease heart rate, blood pressure, and
ventilation as well as creating neuroplasticity that promotes a deeper sense of well-being (Seaward,
2018).
Key Learning Point: Mental imagery is the ability for the unconscious mind to generate images that are
calming. This can be achieved through guided mental imagery or through visualization with
conscious direction (Seaward, 2018).

Self-Assessment Exercise:
When it comes to reducing stress there are many effective techniques that can be employed.

One of these techniques is a process called diaphragmatic breathing. This process can be used in

stressful and is the easiest relaxation method to use. This is a process of controlled deep breathing.

Diaphragmatic breathing is breathing from the lower stomach (diaphragm) rather than from

the thoracic area (Seaward, 2018). The first step is to get into a position that is comfortable for you.

This can be sitting or lying down. It is also beneficial to loosen any constrictive clothing. You can

place your hands on your abdomen in order to feel the rise and fall of your breath into your diaphragm

28
if you wish. The second step is to concentrate and focus on your breathing. It is best to be in an area

that is quiet in order to minimize distractions. It is normal, particularly when new to practicing this

technique for thoughts to wander. Simply allow your mind to come back to focus on your breathing.

You can further your concentration by moving through the following phases; Phase I: Inspiration, or

taking the air into your lungs through the nose or mouth, Phase II: A very slight pause before

exhaling, Phase III: Exhalation, or releasing the air from your lungs through the passage it entered,

Phase IV: Another very slight pause after exhalation before the next inhalation is initiated (Seaward,

2018). In the third step you use visualization to imagine being able to visually see the air that you

breathe into your lungs and follow it in your mind as it travels through your sinus passages, into your

lungs, through your circulatory system and out of your nose or mouth upon exhalation. You can

visualize your tensions and stress being released as you exhale. You can even imagine the air you

breathe out to have a color that represents your cleansing (Seaward, 2018).

Forms of meditation, like diaphragmatic breathing have been proven to reduce stress and

increase relaxation and the ability to handle the challenges that life throws at you. This in turn

encourages a stronger immune system, outside of physical improvements, a better relationship with

stressors in your life can also lead to better personal relationships in your life with others and

internally (Seaward, 2018). Mental imagery can be used in relaxation to desensitize to stressors in the

environment. Imagining a tranquil nature scene can help one escape stressful situations in their life

when they are not able to get away. Internal body images can be used to imagine that illnesses or

diseases are shrinking or getting better. In studies, those who were asked to imagine themselves in

recovery and fighting off their illness found themselves more likely to go into remission (Seaward,

2018). Imagining behavioral changes such as working less, what you would do if you were not

drinking or smoking or being more positive can help you achieve those goals. Using systemic de-

29
sensitization, you can reduce anxiety related to specific stressors by learning to tolerate them through

progressive exposure (Seaward, 2018). These techniques can benefit us all in reducing stress and

increasing health and wellness.

Journal Writing:
Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are

found on pages 151 through 153 of the Mindfulness workbook. Upon completion of this

Assignment, practice identifying unkind messages you send to yourself and turn it around with

positive affirmations. This should be a minimum of two full pages.

Mindful of how you interact with yourself?

When I focus on how I feel and think toward myself I feel that I have moments of praise and

moments where I am far too hard on myself. There are many areas of my life where I am impressed

by the patience that I have or the amount of productivity I have managed. Being able to accomplish so

much in these areas where I excel typically means that I let other areas of productivity lack, at least

temporarily. It is in these times that I get down on myself and think about how much more I could

have done which is not necessarily true. There is only so much that I am able to accomplish daily and

when I am not able to get everything that I would have liked to done, I am often far too hard on

myself.

Seeds of suffering?
When I first thought about this topic I did not feel a though I plant many seeds of suffering.
Thinking about it further I realized that I am planting these seeds far too often. I am frequently telling

30
myself that I am physically not good enough and that no one will want to work with a fitness trainer

who is not in peek physical condition. I do not give myself the grace that I deserve after creating and

sustaining three lives while still trying to maintain my health and fitness while running a fitness

training business.

Day-to-day life feelings of resentment?

I find that I am often harbor resentment toward close friends who make plans with one another

on a day-to-day basis and sometimes even extend the offer to join to me after the plans have been

made. This makes me feel as though I am not good enough to make plans with that I am invited as an

afterthought. It is often hard for me to work around the schedule of others and this something that I do

not think that they think about. When I think about it I understand that they may feel like it is hard for

me to make plans with them because I do have three children, so their seemingly unkind gesture is not

meant that way.

Reflection on writing?

In reflecting on this writing, I have found that I am much more critical of myself than I realized. I

think that is something that I must work on and check in with frequently to keep the seeds of suffering

at bay and stay positive and appreciative of the things that I am able to accomplish.

31
 7
Unit

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Though physical exercise is a form of stress, it causes adaptations that prepare
the body to handle stress in the long term. Physical exercise uses stress hormones for their
intended purpose of detoxifying the body of stress hormones and utilizing them for benefit
(Seaward, 2018).
Key Learning Point: There are many benefits to physical exercise both physically and mentally. These
include lowering resting heart rate, blood pressure rate, and muscle tension as well as increasing
self-esteem (Seaward, 2018).
Key Learning Point: To see the full benefit of physical exercise there are four criteria that must be met;
intensity, duration, frequency, and type of exercise. Without all these criteria, little benefit will be
seen. It takes 6-8 weeks following this criterion to see significant benefits (Seaward, 2018).

Self-Assessment Exercise:
For this exercise I chose to perform the mindful yoga formal practice. This practice is described in our

text as bringing awareness to breathing, movement, posture, thoughts, and emotions. Yoga has many

benefits for the health of mind, body, and spirit such as keeping joints, nerves, muscles and bones

healthy as well as increasing flexibility while bringing you into mindful meditation (Stahl &

Goldstein, 2010). Since I have not been able to practice yoga in quite some time, I chose to perform

the 15-minute session.

I began by changing into clothing that was comfortable and non-restrictive. I began moving

through the poses in the text, working my way first through the series of supine movements. As I

focused on my breathing and the clearing my mind of intrusive thoughts I worked my way through

32
the supine full body stretch and brought my attention to the way that my body felt as I stretched my

arms over my head on the inhale and back down to my sides on the exhale. I noticed how it felt good

to first have that tension followed by the release. As I moved int the supine twist I remembered that

this was an exercise we did often in the Army as we warmed up for our physical training. I always

liked this exercise as it stretched my lower back. I again bring my focus back to my breathing and

lean my upright, bent, legs to one side. My back cracks with the movement and feels better after. The

same thing happens as I repeat the movement to the opposite side. Moving back into the supine full

body stretch I feel the movement is more fluid than it was the first time through.

As I move into the leg stretches I bend one knee with the foot flat on the ground and raise the

opposite leg up as I keep it straight, pointing my heal to the sky. I focus on my breathing and think to

myself how much flexibility I have lost since I last practiced yoga. I rotate my ankle when I reach the

top of the movement and bring my mind to how good it feels despite the pain that I normally feel due

to injury. I repeat this process on the opposite side, followed by another full body stretch. Next, I

moved into the single knee to chest. In this exercise I keep one leg out straight and exhale while

drawing the opposite knee in toward my chest, pulling in with my hands clasped around the knee as it

reached my chest to further the stretch. I hold this pose as I breathe naturally and bring my attention to

the present. I notice the pain that I feel in my joints, both elbows and knee. I feel a wave of frustration

over how much the chronic pain that I have interferes with my activities. I focus on my breathing and

try to breathe the frustration away and bring my awareness to way that the stretch of this pose feels

good on my glutes. After repeating this exercise on the opposite side, I go back into the full body

stretch.

The pelvic rock and tilt was an uneventful exercise for me. It did not bring forth any thoughts

or emotions as I lay with my knees bent and both feet flat on the floor. I inhaled bringing my back up

33
off the floor in the natural arch and exhaling while bringing my lower back flat to the ground. I

focused on my breathing and finished with a full body stretch. The bridge pose was next and I

attempted the exercise by starting out in the same position as if I were to perform the pelvic rock and

tilt. While inhaling, I pulled my spine off the floor starting at the buttocks and working my way up to

my upper back. I would have then clasped by hands under my back and stretched them toward my

feet, however, I was unable to complete the exercise. I was able to get as far as my lower back before

pain prevented me from going any further. I held this modified pose then exhaled as I slowly came

back to my starting position. I was also unable to do the bridge with my arms stretched, instead I

repeated the bridge pose just as I had before. While pain prevented me from fully going into the pose,

I appreciated the stretch that it did give me and breathed mindfully throughout. Bringing my feet up

and rocking back and forth seemed to be like the supine twist in the way that it stretched my back and

glutes which I found comforting and, again, appreciated the tension and release of the movements.

The leg side stretch used to be one of my favorite movements but has been hindered recently

due to hip pain. I breathed naturally as I laid on my side with my head rested on the arm closest to the

ground. The other hand supported my body at around navel level on the floor. I began with my feet

together and legs stretched straight in line with my body. I then lifted one leg but did not get very far

before the hip pain set in. I repeated this process on the opposite side, again fighting to breathe

through the frustration due to my lack of mobility due to pain. I was not able to complete the prone

position poses such as prone leg stretch and modified or full cobra. These positions are far too hard on

my back which no longer bends well in those positions.

My favorite poses are those such as cow pose and cat pose, child’s pose, and bird dog pose.

These poses all require me to start on my hands and knees and gently move into various positions that

gradually stretch my back in positions where the angles are not extreme and are easy to control. These

34
positions are also great for building core muscles in a gentle way. I found these to my favorite

exercises where I really got settled into focusing on my breathing and let my mind be at peace.

I ended my session with the pose of openness and corpse pose. These poses allowed me to lay

still and focus on my breathing while reflecting on the emotions that stirred during my exercises. I

reflected on the frustrations of having a chronic pain condition then let that give way to the

thankfulness that I have the mobility that I do. I shifted my focus to the things that I am thankful for.

After clearing my mind and focusing on my breathing I was able to find stillness within my mind and

deep relaxation.

35
 8
Unit

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: The Chinese see poor health because of blocked flow of internal energy. Tai Chi
is a form of exercise that is thought to help regulate the flow of universal energy, known as Chi
(Seaward, 2018).
Key Learning Point: When practicing Tai Chi it is important to breathe effortlessly, hold no excess
tension in your muscles, maintain an upright stance, keep the center of gravity low, move at a
continuous pace, and work with the mind and body as one. Studies show that this method of
relaxation is as effective as others (Seaward, 2018).
Key Learning Point: Researchers have found that there are foods that can induce stress. These foods
include those with excess amounts of sugar, caffeine, and salt as well as those that are low in
nutritional value (Seaward, 2018).

Self-Assessment Exercises:
Proposal for Health and Wellness Management

August 2018

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

36
This program is designed to encourage employees to make healthier food choices and improve

health through physical exercise. This will help to improve moral, reduce stress, strengthen

workplace relationships, and bring down costs to the company accrued through low productivity

and work days missed due to health-related issues. This will also allow employees to work on

mental and emotional well-being by being provided a place to practice self-care and reflect on any

issues they may be dealing with.

MINDBODY PROGRAMS/PRACTICES

The program will include adding a small café area that carries only healthful snacking options to

our existing options. The company will host a monthly recipe swap potluck in which the

employees can prepare and share the recipe for a healthy dish they enjoy. This will allow

employees to build a healthy eating cookbook for personal use and to change the way that they

think about food. Group fitness classes will be offered before office hours two da ys per week at no

cost to the employees. The type of class will vary on a rotational basis to keep things interesting

and work to supplement their individual wellness plans. This will include instructor led fitness

classes as well as video guided and include both physical wellness as well as guided meditation

and yoga for spiritual and mental wellness. The classes will be held in the company fitness room

which will be equipped with everything needed for the group classes as well as for individual use

during lunch breaks and designated hours in the evening and morning. Company "fit challenges"

will be implemented to give incentive to participate in the challenges with rewards for those who

meet certain goals. This will help to bring employees together in a fun and healthy way. These

challenges will be based on attendance at the group fitness classes offered as well as results based

37
on physical measurements and weight as there is no way to keep track of each individual exercise

plan outside of the work environment.

CAPITAL OUTLAY

The café area will require a refrigeration system that will allow us to keep fresh, healthy whole food

options available such as salads, vegetables, yogurts, and fruits. This will be an expense of

approximately $500 according to online estimates. The café will be stocked by management with a

monthly budget of $400. The fitness center for the company will be furnished with a free-weight set

($800 with rack), exercise bike ($1,000), resistance bands ($30 for 12), bosu and exercise ball ($100),

and yoga mats ($140 for 10 mats with rack) (Perform Better!, 2018). This will allow for the

employees to have a variety of equipment options for strength training, cardio, and meditation. The

stairs in the office may also be used before and after work hours during the designated fitness center

hours. The cost of this equipment may be less based on gifts and/or donations received. The room we

will transforming into our fitness center is already equipped with an audio system and projector for

displaying the fitness videos and audio.

BENEFITS

This program will benefit the company by creating a workplace where the employees feel valued and

can experience an increase in overall well-being. Having a healthier workplace has proven to increase

productivity and performance, staff morale, and employee management as well as reducing the

amount of time missed due to health-related issues. Healthy workplaces also see a reduction in

insurance cost, sick pay costs, and workplace accidents (Fit for Work, 2015).

38
TIMELINE

To initiate this program, we will need two months for set-up and planning. Equipment will take two

weeks to arrive and an additional week to set up. The following weeks will be used to plan classes and

coordinate with instructors involved and plan a schedule for challenges and initial goal setting for the

employees.

PERSONNEL

The café will be stocked by management within the allotted budget and will be monitored by our

existing video surveillance system. Items are purchased through an honor system where employees

will pay for their item using an electronic system linked to a financial exchange application that is

free of charge. This will eliminate the needs to hire additional employees to run the café area. Live

fitness training is with an instructor is provided free of charge by local fitness trainers in exchange for

promotion of their gym or fitness program.

TOTAL BUDGET

The total cost of this program will be $2, 840 initial set-ups with a reoccurring budget of $400 per

month for café restock. Café costs will be recouped through employee purchases and any money

made by the café will be put into the program to recoup initial costs.

PITCH

Hi Natalie,

39
Below is what I have started as my proposal for this week's assignment. Please let me know what

you think and offer any advice you may have.

RATIONALE

This program is designed to encourage employees to make healthier food choices and improve

health through physical exercise. This will help to improve moral, reduce stress, strengthen

workplace relationships, and bring down costs to the company accrued through low productivity

and work days missed due to health-related issues.

MINDBODY PROGRAMS/PRACTICES

The program will include vending machines with healthful choices that will replace the current

salty and sweet processed food options available to employees. Company "fit challenges " will be

implemented to give incentive to participate with rewards for those who meet certain goals. This

will help to bring employees together in a fun and healthy way. Group fitness classes will be

offered before office hours two days per week at no cost to the employees. The type of class will

vary on a rotational basis to keep things interesting and work to supplement their individual

wellness plans. The classes will be held in the company fitness room which will be equipped with

everything needed for the group classes as well as for individual use during lunch breaks and

designated hours in the evening and morning. All challenges and wellness plans will be overseen

by a health and wellness professional to ensure safety and efficacy.

40
CLASSMATE FEEDBACK

Fantastic pitch Erin,

I like the idea of focusing on nutrition in the workplace as well as fitness. Fit challenges are an

excellent way to get people excited to make healthier lifestyle changes as well as stay motivated

throughout the process. My only concern for these changes would be the cost effectiveness of

them. For example, individually, changing the vending machines, equipping a fitness room, or

hiring an instructor to lead these fitness classes may not put a huge dent in the wallet; however,

everything combined might pose significant expenses to the company. What are some ways you

could make these positive changes and still be cost effective? Maybe to promote nutrition you

could suggest a monthly healthy food potluck?

-Natalie

SUMMARY

Hi Natalie,

Thank you for your feedback. I agree that the cost could add up for all those things together. I like

the idea of hosting a healthy food potluck monthly. It could be something where everyone can

bring a dish along with copies of the recipes, so it could be a healthy recipe swap for the

employees to build their own healthy nutrition cook books at home. It might be beneficial as well

to maybe add just one vending machine or adding a simple cafe area with healthful food choices

rather than replacing all machines. Great feedback, thank you!

41
In Health,

Erin

Journal Writing:
For this assignment I will be using my husband as the individual that I care about and imagine.

OPENNESS: When I think of my husband in terms of openness I feel a sense of relief that he and I

are very open and honest with one another. He and I both feel comfortable enough with each other to

speak bluntly and openly about everything in our lives. It is rare that either of us become defensive in

our conversations.

EMPATHY: This is an area that I have been accused of having too much of while my husband

struggles. One of the only points of contention in our relationship is his lack of empathy and

dismissing emotions while reaching for the logical solution to an issue. While issues need to come to

a resolution, I get frustrated with the lack of empathy and acceptance of normal human emotions that

my husband displays.

COMPASSION: While my husband struggles with empathy, he does better in compassion. Though

the two are tied, my husband does well when it comes to putting himself in another person’s position

and being able to see and understand where they are coming from. This is something that I struggle

with and that sometimes frustrates my husband. I find myself often saying “Well, I just don’t see how

someone could…”. He reminds me to think outside of the box and consider the situations others are in

more often. It must be the social worker in him!

42
LOVING-KINDNESS: This is one of the things that I love most about my husband. Though he has a

rough exterior and can be tough on people at times, he is so full of love and kindness. He wishes the

best for everyone and does not get riled up when he is done wrong since he is certain that karma will

take care of things. He has made me a much kinder and more loving individual in the 8 years we have

been together, and I am so grateful for that.

SYMPATHETIC JOY: My husband and I both share the joys and successes of one another. I have

really struggled with transitions we have been through in our life together and felt a lot of jealousy

and resentment at certain points as he excels academically and professionally while I focus on raising

the children and slowly pluck away at my personal goals. My husband celebrates every little

accomplishment that I make in every area and often shows more excitement than myself over them. It

is because of his sympathetic joy that I have learned to stop comparing myself to everyone else and

being jealous and focus on celebrating the accomplishments of myself and those around me.

EQUANIMITY: This is an area that my husband and I have both struggled with and work together to

remind each other to be better at. While we are both considerate and have generally positive attitudes

it can be hard not to project our bad days on others.

In summary, this assignment really opened my eyes to the inner workings of our relationship that we

never truly consider but just go through the motions of. In imagining my husband and reflecting on

the thoughts that came up I was better able to understand why we have such a sound and loving

relationship and will continue to focus on these qualities with more intention.

43
 9
Unit

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Because no one strategy works for everyone, there are many coping strategies
available. In order for these strategies to be effective they must increase awareness of the stressor,
help process information about the stressor, and change the attitude toward the stress and work
toward resolution (Seaward, 2018).
Key Learning Point: When we feel that we have been unjustly attacked it can lead to feelings of
resentment and anger as a means of maintaining control over the person. This can become toxic
and the negative feelings should be released and replaced with forgiveness to come to a peaceful
resolution (Seaward, 2018).
Key Learning Point: Dream therapy can be used to interpret or seed dreams to find resolutions to
stressors. The meaning of dream symbols and images are decoded to help deal with conscious
problems and come to peaceful resolution (Seaward, 2018).

44
Additional Information
Primary Source
Büssing, A., Baumann, K., Hvidt, N. C., Koenig, H. G., Puchalski, C. M., & Swinton, J. (2014).
Spirituality and Health. Evidence-Based Complementary and Alternative Medicine :
eCAM, 2014,682817. http://doi.org/10.1155/2014/682817

Secondary Source
Seaward, B. L. (2018). Managing Stress, Ninth Edition, 9th Edition. [Purdue University Global
Bookshelf]. Retrieved
from https://purdueuniversityglobal.vitalsource.com/#/books/9781284148534/

Primary Source
Dr. Clare Johnson. (2017, July 2). What is Dream Therapy? [Video File]. Retrieved from
https://www.youtube.com/watch?v=rEhE2CegUd8

Secondary Source
Spirituality and Health. (2018). Retrieved from https://spiritualityhealth.com/

Primary Source:
American Psychological Association. (2018). Retrieved from

45
 References

Fit forWork. (2015). Benefits of a healthyworkforce. Retrieved from

https://fitforwork.org/blog/benefits-of-a-healthy-workforce/

Ministry of Business, I. a. (2018). Personal beliefs, values, attitudes and behaviour. Retrieved from

Immigration Advisors Authority: https://www.iaa.govt.nz/for-advisers/adviser-tools/ethics-

toolkit/personal-beliefs-values-attitudes-and-behaviour/

Perform Better!. (2018). Shopping Cart. Retrieved from

https://www.performbetter.com/cart

Seaward, B. L. (2018). Managing Stress, Ninth Edition, 9th Edition. [Purdue University Global

Bookshelf]. Retrieved

from https://purdueuniversityglobal.vitalsource.com/#/books/9781284148534/

Society for Neuroscience. (2018). About Neuroscience. Retrieved from

https://www.sfn.org/about/about-neuroscience

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

Harbinger Publications, Inc.

46
47