HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide

1
 Stress Management and Prevention
Program Resource Guide

By

Eric Roberts

HW410: Stress: Critical Issues in Management and Prevention

March 31, 2020

Table of Contents
UNIT 1 THE NATU RE OF STRESS

Information to Remember.......................................................................................................4
Assignment.............................................................................................................................4
Journal.....................................................................................................................................5

UNIT 2 THE PHYSI OL O GY OF STRESS

Information to Remember.......................................................................................................6
Assignment.............................................................................................................................6
Journal.....................................................................................................................................7

UNIT 3 PSYCHOL OGY OF STRESS

 Information to Remember.......................................................................................................8
Assignment.............................................................................................................................8
Journal.....................................................................................................................................9

UNIT 4 PERSONAL I TY TRAITS AND THE HUM AN SPIRIT UAL IT Y

Information to Remember.....................................................................................................10
Assignment...........................................................................................................................11
Journal...................................................................................................................................11

UNIT 5 DEAL ING WITH STRESS: COPING STRATEGIE S

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

UNIT 6 REL AXATIO N TECHI QUE S 1 : BREATH IN G, M EDITATIO N, AND MENTAL

IM AGERY

Information to Remember.....................................................................................................13
Assignment...........................................................................................................................13
Journal...................................................................................................................................14

UNIT 7 NUTRITI ON AND STRESS

Information to Remember.....................................................................................................15
Journal...................................................................................................................................16
UNIT 8 PHYSICAL EXERCISE AND ACTIVITY

Information to Remember.....................................................................................................17
Assignment...........................................................................................................................18
Journal...................................................................................................................................18

UNIT 9 APPL YING STRESS: CRITICAL ISSUES F OR M ANAGEM EN T AND

PREVEN TIO N TO YOUR PROF ESSIO NAL L IF E

Information to Remember.....................................................................................................19

ADDITI ON AL INF ORM AT IO N…………………………………………………….2 0

REF EREN CES……………………………………………………………………………. 2 1

(This page intentionally left blank)

 1
Unit

Unit 1: The Nature of Stress

Information to Remember:
Key Learning Point: The Definition of Stress
Stress develops when you are having a hard time coping with actual or made-up threats to your
well-being; this can result in a series of physical reactions and alterations (Seaward, 2015). 2 types of
stresses we deal with are acute and chronic. In this unit, I realized that chronic stress is a lot more
damaging than I was thought to believe. I learned that my chronic stress is the culprit behind a lot of
the physical ailments that I have.
Key Learning Point: The Definition of Stressors
Stressors are whatever provokes you, whatever state you’re in, or whatever condition you’re under,
real or fake, that causes stress (Seaward, 2015). I learned that stressors can come from how we
perceive things, interpret things, communication problems, personal space issues, and external factors
like electromagnetic fields. I took away from this, the need to limit electronic use and the fact that I
need to make use of personal boundaries a lot more.
Key Learning Point: The Definition of Stress Response
The stress response is when epinephrine and norepinephrine are released to organs and tissues to
prepare the body for fighting, fleeing, or freezing when confronted with a real or imagined threat
(Seaward, 2015). In this unit, I learned that the fight-or-flight response was something needed in
humans back in the past when dealing with actual threats. In today’s day, the many perceived threats
in our lives cause a same response in our bodies, which can cause harm when initiated frequently.

Assignment:
Assignment Details

Construct your own mandala emphasizing the components of mental, spiritual, physical, and
emotional well-being in order of importance to you. Yours might be evenly spaced or more heavily
weighted to one or another well-being.

4
 [Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th
ed.). Boston, MA: Jones and Bartlett Publishers].

In this assignment, I learned about the importance of the components of wellness: emotional,
mental, physical, and spiritual (Seaward, 2015). In a pie chart totaling 100%, I rated the wellness
components as follows: spiritual is 40%, emotional is 30%, physical is 20%, and mental is 10%. To
succeed in overall wellness, I need to build a man cave for spiritual wellness; I can practice yoga and
meditation, in a quiet place, here. Also, I can make room in the man cave for creating music, to maintain
wellness in the emotional component. Participating in Brazilian Jui Jitsu can satisfy my well-being in the
physical dimension; but I can’t start until social distancing is over. Last, my mental wellness will be
satisfied, by bringing my books into the man cave and taking time to listen to comedy on my studio
monitors.

Journal:
Formal Practice: Mindfully Eating a Raisin

At the beginning of most mindfulness-based stress reduction programs, we introduce this practice,
which involves eating a raisin mindfully, to demystify the concept of meditation. (If you don’t have a
raisin, any food will do.) As you do this practice, put aside all distractions, turn off the phone, and
focus direct, clear awareness on each aspect and each moment of the experience. You can practice by
listening to Mindfully Eating a Raisin (directions found under course resources) or by reading the
following text, taking some time with each instruction. This should be a minimum of two full pages.

Place a few raisins in your hand. If you don’t have raisins, any food will do. Imagine that you have
just come to Earth from a distant planet without such food. Now, with this food in hand, you can
begin to explore it with all of your senses. Focus on one of the objects as if you’ve never seen
anything like it before. Focus on seeing this object. Scan it, exploring every part of it, as if you’ve
never seen such a thing before. Turn it around with your fingers and notice what color it is. Notice
the folds and where the surface reflects light or becomes darker. Next, explore the texture, feeling any
softness, hardness, coarseness, or smoothness. While you’re doing this, if thoughts arise such as
“Why am I doing this weird exercise?” “How will this ever help me?” or “I hate these objects,” then
just see if you can acknowledge these thoughts, let them be, and then bring your awareness back to
the object. Take the object beneath your nose and carefully notice the smell of it. Bring the object to
one ear, squeeze it, roll it around, and hear if there is any sound coming from it. Begin to slowly take
the object to your mouth, noticing how the arm knows exactly where to go and perhaps becoming
aware of your mouth watering. Gently place the object in your mouth, on your tongue, without biting
it. Simply explore the sensations of this object in your mouth. When you’re ready, intentionally bite
down on the object, maybe noticing how it automatically goes to one side of the mouth versus the
other. Also notice the tastes it releases. Slowly chew this object. Be aware of the saliva in your mouth
and how the object changes in consistency as you chew. When you feel ready to swallow, consciously
notice the intention to swallow, then see if you can notice the sensations of swallowing the raisin,
sensing it moving down to your throat and into your esophagus on its way to your stomach. Take a
moment to congratulate yourself for taking this time to experience mindful eating.

5
 2
Unit

Mindful Eating Journal: What did you notice with the raisin (or whatever food) in terms of sight,
touch, sound, smell, and taste? Was anything surprising? Did any thoughts or memories pop up while
doing this practice? Take a few moments to write down your reflections.

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

In this journal, I had to participate in the informal practice of mindful eating from, “A Mindfulness-
Based Stress Reduction Workbook (Stahl & Goldstein, 2010).” I chose to use a mandarin in this
exercise. This was an awesome experience that allowed me to be more grateful for the food that I eat.
I’ve heard that showing gratitude towards things can help out with total wellness, but I didn’t know how
to begin in giving gratitude; mindful eating is an easy way for me to do this. I will incorporate mindful
eating as part of my morning ritual: just one food item will suffice. My goal will be to eventually
incorporate mindful eating with every meal.

Unit 2: The Physiology of Stress

Information to Remember:
Key Learning Point: How Stress Affects Health
Illnesses and diseases can be the result of elevated stress or a suppressed immune system; plus,
chronic diseases, which are associated with inflammation, are a result of stress (Seaward, 2015). In
this unit, I learned that stress can cause organs to “overheat” and eventually become dysfunctional;
also, it can cause the immune system to become dysfunctional and vulnerable to antigens from inside
and outside the body. This made me realize that my current problems could be result of a
combination of past stressors, that I had no idea were still having an effect on me.
Key Learning Point: Nature vs Nurture
In this unit, it touched on the difference, in thinking, between Louis Pasteur and Claude Bernard.
Pasteur believed that the strength, of a virus or bacteria, was the determining factor on how it would
affect our immune system. Bernard believed that the strength, of our immune system, either
destroyed a virus or bacteria or was destroyed by it (Seaward 2015). I support Bernard’s theory and
believe that a body, in homeostasis, will have a strong enough immune system to fight off any
bacteria or virus that might come its way.
Key Learning Point: The Importance of a Healthy Gut

6
 This unit showed me the importance of a healthy gut. Researchers call the healthy bacteria in our
gut, the microbiome, and that the use of antibiotics can cause healthy bacteria to be wiped out
(Seaward, 2015). With 70% of our immune system residing in the gut, a compromised microbiome
can bring on inflammation, and should be looked at when dealing with chronic diseases; I would look
at stress levels, after detecting if an unhealthy gut is causing inflammation, just to pinpoint all causes.

Assignment:
Assignment Details
You will complete an assignment to measure your physical symptoms and your overall picture of
health.

[Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th
ed.). Boston, MA: Jones and Bartlett Publishers].

In this assignment, I learned how the brain senses stress and sends signals to the body affecting the
nervous system, as well as the immune system. After sensing stress, the brain sends signals to body to
release adrenaline and noradrenaline, into the bloodstream, causing bodily changes, like an increase in
heart rate and blood pressure; plus, the production of cortisol is instigated (Layton, 2020) The immune
system is affected, when the brain sends signals, via neuropeptides, that lock onto receptors of white
blood cells This can cause a suppression or enhancement of white blood cells; therefore, causing the
immune system to be suppressed or enhanced (Seaward, 2015).

Journal

Explore: How Is Stress or Anxiety Affecting Your Life?

Take some time to reflect on the following questions, noticing whatever comes up in your thoughts,
feelings, and sensations. When you’re ready, write some of your thoughts below. You may have
more to write for some questions than others; this is fine.
How is stress or anxiety about people affecting your life?

How is stress or anxiety about work affecting your life?

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

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

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

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

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

7
 3
Unit

In the journal exercise, I identified how stressing about various things can have an effect on my life.
These various things include people, work, the world, food and eating habits, sleep and sleeplessness, and
exercise or lack of physical activity (Stahl & Goldstein, 2010). Using this journal exercise, I realize that
in order to reduced my stress with people, I need to align myself with those who share my core values
and limit my time with those that don’t. To reduce my stress with food, I need to keep my own database
of foods that are ok and eat those, and to limit eating out as much as I can; if I do eat out, I need to
remember to bring Benadryl with me. To reduce my stress with work, I need to look at it as a means of
providing for activities that bring joy to my life; I need to participate in these activities daily. To reduce
my stress with sleeplessness, I need to enjoy my “off” time as much as possible, so I can be ready for bed
at a reasonable time. To reduce my stress for physical activity, I need to make sure I get adequate sleep
and strive for the minimal physical activity requirements, so I can be ready for whatever physical
challenges come my way. To reduce my stress with the world, I can use meditation to erase all the
negative things that happened during the day.

Unit 3: Psychology of Stress

Information to Remember:
Key Learning Point: Coping Techniques for Anger
This unit showed me some coping techniques, which I can use to reduce my anger. These coping
techniques include: knowing my anger style, planning ahead to avoid irritating situations,
deescalating my anger, monitoring my anger, and learning to express my feelings constructively
(Seaward, 2015). I realize that I am a Somatizer: I suppress my anger rather than express it. To
reduce anger, I can plan to avoid any situation that might cause me to feel that emotion, and if I do
get angry, I can walk away for 20 seconds and perform a deep breathing exercise. After the breathing
exercise, I can write down my feelings in a journal and then, later on, I can express those feelings
constructively, when creating music.
Key Learning Point: Emotional Consequences of Stress
In this unit, I learned about the emotional consequences of stress: specifically guilt and worry. Any
sort of guilt experienced can bring about mild to severe depression. Being worried can cultivate
stress and lead to sever depression. Both of these are manifestations of fear and to avoid them, it’s
best to learn from past mistakes and plan for future endeavors (Seaward, 2015).
Key Learning Point: Spiritual Health Consequences of Stress

8
 I learned about the consequences that stress can have on spiritual health, in this unit. Spiritual
health is important, in discovering your purpose of life, and stressors can lead you to stop believing in
yourself and the spiritual world. If this happens, physical and mental deterioration can happen
(Seaward, 2015). I need to realize that I have the ability to choose what attitude I will have, when
confronted by stressors, and that in order to have inner peace, I must continually search for the
meaning of life without letting these stressors detract me.

Assignment:
Assignment Details
The purpose of this assignment is to develop self-awareness of stress-prone and stress-resistant
personalities and identifying obstacles or roadblocks on the path to human spirituality.

[Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th
ed.). Boston, MA: Jones and Bartlett Publishers].

In this assignment, I learned that stress is self-inflicted and usually brought on by negative desires
and comparing ourselves to others. To alleviate stress, I need to not compare myself to others or have
negative desires; plus, I need to have self-awareness and self-acceptance (Seaward, 2015). Also, I
learned about systematic desensitization, which is helpful to combat fear and something that I will use in
learning how to swim.

Journal:

Formal Practice: Five-Minute Mindful Breathing

Now that you’re familiar with some of the important foundations of mindfulness meditation,
you’re ready to start practicing mindful breathing. As a beautiful old wisdom saying advises, “An
ounce of practice is better than tons of theories.” Before we begin, we have one final bit of advice:
With any of these practices, the deepest healing occurs when you come to terms with the way
things are. This might mean simply noticing and acknowledging stress or anxiety rather than
falling into old patterns of running away from it. You may discover that by embracing your fear
you find your heart.
Do this practice in a relaxing environment without distractions. You can do it either lying
down or sitting up, but if you lie down and find yourself falling asleep, try a more upright posture.
Bring your full, undivided attention to this practice as you listen to Mindful Breathing
at http://www.newharbinger.com/43553 or read the following meditation, pausing after each
paragraph. You can practice anytime throughout the day, combining this practice with the mindful
check-in if you like.
Take a few moments to be still. Congratulate yourself for taking some time for meditation
practice.
Bring your awareness to your breath wherever you feel it most prominently in your body. It
may be at the nose, neck, chest, belly, or somewhere else. As you breathe in normally and

9
 naturally, be aware of breathing in, and as you breathe out, be aware of breathing out.
Simply maintain this awareness of the breath, breathing in and breathing out.
There is no need to visualize, count, or figure out the breath; just be mindful of breathing in
and out. Without judgment, just watch the breath ebb and flow like waves in the sea. There’s
no place to go and nothing else to do, just be in the here and now, noticing the breath—just
living life one inhalation and one exhalation at a time.
As you breathe in and out, be mindful of the breath rising on the inhalation and falling on
the exhalation. Just riding the waves of the breath, moment by moment, breathing in and
breathing out.
From time to time, attention may wander from the breath. When you notice this, simply
acknowledge where you went and then gently bring your attention back to the breath.
Breathing normally and naturally, without manipulating the breath in any way, just be
aware of the breath as it comes and goes.
As you come to the end of this meditation, congratulate yourself for taking this time to be
present, realizing that this is an act of love. May we be at peace. May all beings be at peace.

Five-Minute Mindful Breathing Journal

Take some time to write about whatever came up for you mentally, emotionally, and physically
when doing this practice for the first time.

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

In this journal exercise, I performed the 5-Minute Mindful Breathing exercise (Stahl & Goldstein,
2010). This one was different from typical meditation sessions I had in the past, but I learned a lot from
this one. I was more mindful in this session, which led to me noticing tension in my upper back, that I
only took notice of, when I was able to quiet my mind. I realize that I do need a place, free from
distractions, that I can meditate peacefully in, and make use of essential oils to enhance my experience.

10
 4
Unit

Unit 4: Personality Traits and the Human

Spirituality
Information to Remember:
Key Learning Point: Stress-Prone & Stress-Resistant Personalities
In this unit, I learned that they are 2 personalities when it comes to dealing with stress: prone
personalities and resistant personalities. Stress-prone personalities can be impatient, always
multitasking, manipulators, ultra-competitiveness, depressed, codependent, and low self-esteemed
individuals. Stress-resistant personalities can be resilient, surviving, committed to values and life
purpose, in control of things, optimistic, creative problem solving, and sensation seeking individuals
(Seaward, 2015). I took from this unit, that I have a stress-prone personality. If I want to be more
resistant to stress, I need to have a higher self-esteem: strong self-values, strong-self acceptance, and
strong self-love (Seaward, 2015).
Key Learning Point: Stages of Change
A key learning point that I am taking with me, from this unit, is Prochaska’s Stages of Change: pre-
contemplation, contemplative, determination, action, maintenance, and relapse (Seaward, 2015).
What I liked from this particular model is that it did consider failing as part of a stage; this allows you
to understand that when you fall, it’s okay, just get up and try again. I need to use, this Stages of
Change model, for exercising, because once I fail, I think that I will never be able to get into a
routine.
Key Learning Point: Using Mindfulness for Chronic Pain
This unit has showed me how mindfulness can help with chronic pain. There are 3 steps to dealing
with chronic pain: investigate pain and tension in the body, work with the emotions in physical pain,
and live in the present moment (Seaward, 2015). The tension in my upper back tends to bring me
down emotionally, because I feel it will never go away. Using mindfulness can help me realize if that
area, of my back, is the true source of pain or if I’m doing something to cause it; then, I can separate
the feeling of suffering from the pain, and realize that I cannot determine how I will feel in the future:
that’s not important; the present is.

Assignment:
Assignment Details

11
 The purpose of this assignment is to develop self-awareness of behaviors and values to use in
managing stress on an individual basis.
[Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th
ed.). Boston, MA: Jones and Bartlett Publishers].

In this assignment, I learned about “The Six Pillars of Self –Esteem (Seaward, 2015). This can help
me because it contributes to me being stress-resistant. To summarize, I need to live in the present:
without guilt or worry; don’t beat myself up, for dark thoughts and feelings that I might have; take
responsibility for any actions and choices that I take: no one else is to blame; honor and express my needs
and interests appropriately; set goals aligned with my core values and plan to reach them; and “walking
the talk” when it comes to my core values and what I believe in.

Journal:

Explore: Identifying Emotions in the Body

It’s sometimes said that there are just a handful of basic emotions, with all other emotions being
variations on these basic themes. While this doesn’t adequately address the complexity of the
situation, it does provide some structure for becoming more familiar with the diversity of
emotions. In this exercise, we’ve grouped both comfortable and uncomfortable emotions into
categories to provide a springboard for developing a broader emotional vocabulary and bringing
more awareness to your emotions. As you read through the lists below, circle the emotions that
seem more familiar to you. Then write about where in your body you feel these emotions, how
they manifest, and what thoughts or images come to mind as you read these emotion words. It
may take some time to develop sensitivity to emotions and how they manifest in your body. If you
aren’t able to connect a specific emotion with bodily sensations or you can’t think of anything to
write about it, know that you can always come back and do this later.

Fear: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness,

uneasiness, worry, fright, feeling overwhelmed

Confusion: feeling bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or

unaware

Anger: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation,

grouchiness, grumpiness, rage

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

loneliness, misery, unhappiness, rejection

Shame: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification

12
 5
Unit

Love: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness,

liking, longing, warmth, sympathy, sentimentality

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

exhilaration, hope, optimism, pleasure, satisfaction

Noticing where emotions reside in the body may not come naturally. Know that as you
continue to practice the body scan, you’ll become more sensitive to physical sensations and how
they relate to your emotions. From time to time, reread the lists in this exercise and watch for all
of these different shades of emotion as you go about your daily life. When a strong emotion arises,
try to take a moment to mindfully tune in to your body to discover any physical sensations
associated with that emotion.
Before you move on, take a moment to connect with your breath and mindfully reflect on
what you just wrote, compassionately acknowledging, validating, and integrating what you
learned from this exploration.

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

In this journal, I learned how to identify emotions in my body; these included: fear, confusion,
anger, sadness, shame, love, and joy (Stahl & Goldstein, 2010). At the end of the assignment, I realized
this is a tool to help manage my emotions, but the ones to top my list are fear and shame, because I feel
these contribute to depression (a stress-prone personality trait) and are causing me to continually beat
myself up for the dark feelings and thoughts that I had; thus, keeping me in a low self-esteem state.

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:
Key Learning Point: Humor and Healing
In unit 5, I learned about the power that humor has in relieving stress. This is awesome, because I
love comedies. Out of all the movie genres I watch, comedy is my favorite. I watch standup comedy

13
 as well, as I feel that joking in unison can bring stress relief, as opposed to those jokes being used to
single out someone, for others to laugh about. I’m on the fence about standup comedy though,
because I feel that I am contributing to someone with a codependent behavior: they are seeking the
approval of others by wanting them to laugh (Seaward, 2015).
Key Learning Point: The Effect of Attitude on Human Physiology
This unit taught me how toxic thoughts can have an effect on us physically: negative thoughts can
suppress our immune system, opposed to positive thoughts reinforcing it (Seaward, 2015). I’ve heard
about NLP before, but never really read up on it. Through NLP, I need to eliminate thoughts, that I
have, that strengthen my stress-prone behavior, e.g., life sucks, I need a certain person, please hurry
up, I can do better than them, and I can find a way to handle all these tasks simultaneously.
Key Learning Point: Affirmations for a Positive Mind
In this unit, I learned that I can make use of positive affirmations, which I think will go hand-and-
hand with NLP. Positive affirmations can bring about self-confidence and self-esteem (Seaward,
2015). While eliminating negative thoughts with NLP, I can use positive affirmations to bring in
positive thoughts, e.g., I love my life, I am happy with myself, I can win, I can relax and enjoy the
current moment, and it’s okay if I don’t complete every task right now.

Journal:

Informal Practice: STOP
An informal way of using mindfulness to decrease stress and anxiety in daily life is encapsulated
in the acronym STOP, which outlines a very simple and effective method for bringing the body
and mind back into balance:
 S = Stop.

 T = Take a breath.

 O = Observe.

 P = Proceed.
There may be many times during the day when you’re unaware of what’s happening inside
you. By taking a moment to stop, take a breath, and observe whatever is happening, including
your own thoughts, emotions, and sensations, you can reconnect with your experience and then
proceed and respond more effectively. This practice is revealing. Perhaps your shoulders are
tense, your jaw is clenched, or your body is otherwise filled with tension. Perhaps you’re hungry,
tired, or need a break. Maybe it’s simply time to remind yourself to come back into the present
moment. You can practice anytime you feel tense or upset, or anytime you like. You might choose

14
 6
Unit

to do this practice before or after certain activities, or you might even schedule various times
during the day to STOP and check in with yourself. We know people who have scheduled pop-up
reminders in their smartphones or computers once every hour. Be creative and find different ways
to prompt yourself to STOP and come back into the moment. We each can become an active
participant in the management of our own health and develop the potential to experience any
moment, no matter how difficult or intense, with more balance and peace.

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

In this journal, I learned the S.T.O.P. (stop, take a breath, observe, proceed) exercise and the
walking meditation exercise (Stahl & Goldstein, 2010). I learned a few things about aches in my body
and emotions that were arisen during my walking meditation; I then used the S.T.O.P. method to calm
down. Step “T” had to be done multiple times until I felt calm. I will definitely continue using the
S.T.O.P method, when I need a 10-20 second time-out, to prevent future bouts of anger.

Unit 6: Relaxation Techniques 1: Breathing,

Meditation, and Mental Imagery
Information to Remember:
Key Learning Point: The Need for Self-Compassion
In this unit, I learned that self-compassion could be dubbed “The Great Unnamed Epidemic,”
because we all have been affected by it: feeling that being ourselves was not okay and we always had
to do or think better (Stahl & Goldstein, 2010). Reading about this, made me realize that I am
critical about everything that I do. I believe that using a positive affirmation like “I did my best and
I’m okay with that,” after every task or activity I do, will help me to ease up on myself.
Key Learning Point: Behavioral Change Exercise
Unit 6 taught me that I can use systematic desensitization, not only for fear, but for remaining calm
in the face of stressors as well. I can use this exercise, in conjunction, with my meditation practice.
During my meditation practice, I can envision me having a peaceful mind while being in the presence
of a certain person. Slowly, I can add what this person does that causes me stress. Last, I can use

15
 information, that I discovered, about why he acts a certain way, understand that it is not an attack on
me, and then continue being at peace while in the presence of this person. This mental imagery can
help reinforce my desired behavior: to be at peace in their presence (Seaward, 2015).
Key Learning Point: Diaphragmatic Breathing
I’ve performed this type of breathing before, though I was unaware of its benefit to stress; I’ve
practiced it, as a martial arts exercise, to improve breathing. Now I know that breathing from the
belly causes a relax response in us, which is opposite of breathing from the chest, which happens in a
stress response (Seaward, 2015). I can practice this, when performing the S.T.O.P. exercise, when
anger arises.

Assignment:
Assignment Details

The purpose of this assignment is to develop self-awareness of coping strategies in managing stress
on an individual basis.

[Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th
ed.). Boston, MA: Jones and Bartlett Publishers].

In this assignment, I learned about color therapy and how this visualization exercise can cause you
to relax. I’ve learned what colors don’t trigger anything, which color can trigger negative reactions, and
what color can bring peace to your mind and body. Blue can bring the body back into homeostasis
(Seaward, 2015). I will incorporate blue lighting into the man cave, that I make; thus, creating a relaxing
atmosphere.

Journal:

Explore: Is Your Body-Mind Happy?

Be mindful of how you interact with yourself. How often do you send yourself unkind messages,
such as “I’m hopeless [worthless, no good, an idiot, and so on]?” Would you ever talk to other
people the way you talk to yourself? Do any of these messages increase your stress, anxiety, or
unhappiness? How does that feel in your mind? How does that feel in your body—perhaps tired,
tense, or achy? Take a moment to explore what comes up in your mind and body.
In his book Anger: Wisdom for Cooling the Flames (2001), Thich Nhat Hahn talks about watering
the seeds of our own suffering. If you tend to send yourself unkind messages (as we all do),
you’ve been watering the seeds of your own suffering. What might be different in your life if you
stopped doing this?
In day-to-day life, feelings of resentment may arise when you encounter difficult people and
uncomfortable situations. What would it feel like to bring an open heart and beginner’s mind to
situations where someone is pressing your buttons? Consider a person with whom you currently
have a conflict or difficult communication. Might that person’s words and actions be connected to

16
 7
Unit

challenges he or she is facing? Take a moment to explore the positive qualities of a particular
difficult person and the potential reasons for this person’s seemingly unkind behavior.
Admittedly, this type of exploration isn’t easy work. In fact, it’s difficult and humbling to
purify your mind and heart, but realize that living with suffering, pain, and lack of awareness is a
much more difficult road. As you bring the light of awareness to your dark side, realize that
everyone has an internal shadow or bogeymen, and that this is actually the fertilizer that feeds our
growth. Exploring the messages you tell yourself is a powerful first step to freedom. With
awareness, compassion grows. May the light of awareness and compassion set you free.
Before you move on, take a moment to compassionately reflect on, acknowledge, and
integrate what you wrote.

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

In the journal exercise, “Is Your Body-Mind Happy?,” I learned about how I negatively view
myself and that I need to realize, people do undesirable things, for their own reason, and to not judge but
focus on the positive traits of those individuals (Stahl & Goldstein, 2010). I see that aligning activities,
with my values, will allow me to feel that I am living with a purpose: this would allow the feelings of
being a failure to flee. I recognize that learning to live in the present moment, can help to release any
guilt I have about my past; therefore, alleviating the notion that I’m a bad person. Last, along with living
in the present moment, I can use NLP and positive affirmations, so that I can start seeing myself in a
positive way; as a result of this, I will see the positive in others.

Unit 7: Nutrition and Stress

Information to Remember:
Key Learning Point: Food and Stress
I learned how certain foods can cause a stress response, in this unit. I was weary about GMOs, but
another class I took, made a case for GMO foods: they are not bad and can have positive benefits.
HW410 solidified my view on GMO foods. While they can create greater sustenance for a
population, it can create a stress response; in my view, they are not helpful because of this. Because

17
 GMOs are foreign to our immune system, this can trigger a stress response; plus, some individuals
can have an allergic reaction, if an “improved” item was spliced, with a gene, from an item they are
allergic to (Seaward, 2015). Long time use of GMOs can lead to certain chronic conditions, so for
me, if I can’t always eat organic labeled food, I will make sure it at least has a non-GMO label on it.
Key Learning Point: Stress and Mineral & Vitamin Depletion
In this unit, I learned about how stress can deplete the minerals and vitamins you consume. This
was a “wake-up call” for me, as I tried many things to alleviate my fatigue. Stress has been shown to
deplete the minerals: magnesium, chromium, copper, iron, and zinc; plus, it has been shown to
deplete vitamins A, C, E, and the vitamin B complex (Seaward, 2015). While I might look into
taking supplements, it will be temporary, as I believe adopting a more stress-resistant personality, is
more important, for alleviating my symptoms.
Key Learning Point: Healthy Eating Tips
Unit 7 showed me some healthy eating tips, which can aid in reducing stress. A few tips are as
follows: thoroughly washing my food before consumption or cooking; using frozen goods instead of
canned; opting for going to grocery store over fast food, if my food wasn’t prepped for the day;
eating carbohydrates, but not foods that are too high in carbs; eating at the kitchen table, instead of in
front of the television; avoid eating or snacking before bed; and making a dietary change one step at a
time, when I do make one (Seaward, 2015). I can use Prochaska’s Stages of Change to help me
succeed in these endeavors.

Journal:

Formal Practice: Mindful Lying Yoga

Mindful yoga involves bringing awareness to your breath, movement, posture, thoughts, and
emotions as you practice. You’ll need to wear comfortable clothing that doesn’t restrict your
movements. You’ll also need enough space to do the movements, as well as a yoga mat or a
carpeted floor. Before you begin, take a look at the following sequence of illustrations so that you
can familiarize yourself with the postures in this practice. For ease of practice, listen to the audio
downloads at http://www.newharbinger.com/43553, which have three versions of mindful lying
yoga practice: fifteen minutes, thirty minutes, and forty-five minutes. Please begin with the
Introduction to Yoga track. Alternatively, you can simply read through the descriptions of the
poses below and then practice based on the text. If you haven’t been exercising regularly or you
aren’t very flexible, it’s probably best to begin with the fifteen-minute version and work your way
up. Listen to your body’s wisdom in this regard.
A word of caution: Everyone’s body is different. Some of us may be more flexible than others.
When doing this practice, err on the side of compassionate wisdom. Try to work with these
postures slowly and mindfully. And rather than starting at 110 percent, how about just 60 percent
at first? It’s better to build up your practice slowly than to possibly hurt yourself. Also note that
it’s wiser to get out of a posture earlier if it’s hurting than to stay in it longer and hurt more. If you
find yourself unable to do a particular posture, please feel free to skip it. You can consider this a
yoga posture too: the posture of not doing a pose and allowing yourself to feel and acknowledge
whatever is coming up for you in body and mind. In this light, anything you do or don’t do is part
of the mindful yoga experience if you bring awareness to it.

18
 8
Unit

Corpse Pose, Supine Full Body Stretch, Supine Twist, Supine Full Body Stretch, Leg Stretch,
Single Knee to Chest, Pelvic Rock and Tilt, Bridge Pose, Bridge Pose with Arm Stretch, Bridge
Pose, Rocking Back and Forth, Leg Side Stretch, Prone Leg Stretch, Modified Cobra, Full Cobra,
Cow Pose and Cat Pose, Child’s Pose, Bird Dog Pose, Supine Full Body Stretch, Pose of
Openness, Corpse Pose.

Mindful Lying Yoga Journal

After doing this practice for the first time, take a few moments to write about your experience.
What did you notice mentally, emotionally, and physically?

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

In this journal exercise, “Mindful Lying Yoga,” I’ve learned the importance of bringing
mindfulness to yoga (Stahl & Goldstein, 2010). Before when I practiced yoga, my attention was on
breathing and executing the poses properly. With bringing mindfulness to yoga, you focus on your
mental, emotional, and physical awareness. In the reflection part, I was able to focus on what I want from
life and what might be preventing me from acquiring these things; plus, it allowed me to be open to, any
changes that need to take place, and direct me to what goals and objectives need to take place, in order for
the changes to be made.

Unit 8: Physical Exercise and Activity

Information to Remember:
Key Learning Point: Exercise and the Prevention of Stress
This unit taught me why exercise is important, as an aid in reducing stress. Exercise prolongs the
stress response while you are engaged in it, but as soon as you stop, the body returns to a state of
homeostasis. Engaging in an exercise program, over a long period of time, can allow you to bounce
back from stressors, faster than if you weren’t exercising (Seaward, 2015). Also, stress can lead to
fat accumulation. The release of cortisol is responsible for releasing glucose and fatty acids, for
fighting or fleeing. If I just sit and let it accumulate, and not partake in fighting (anaerobic activity) or

19
 fleeing (aerobic activity), glucose and fatty acids can be redistributed, into bodily fat (Seaward,
2015).
Key Learning Point: Exercise and How It Improves Physiological Well-Being
In Unit 8, I learned how exercise can improve your physiological well-being. Certain issues, that I
have, can improve with incorporating exercise into my daily routine; they are as follows: a decrease
in muscle tension, better-quality sleep, a decrease in cholesterol levels, and a decrease in aging
(Seaward, 2015). The tension, in my upper back, can benefit from exercise; plus, if my quality of
sleep is better, it can help in alleviating my fatigue. Since I am eating a carnivore diet, with minimal
carbs, my cholesterol will be high; exercise can help counteract that level. Last, if I still want to get
involved with MMA, exercise’s ability, to decrease aging, will be really beneficial, since I am 36
years old!
Key Learning Point: Initiating a Fitness Training Program
I learned how to initiate a fitness training program in this unit, which I’m sure, will be beneficial,
for me to follow, since I haven’t been good at maintaining a fitness program in the past. The steps for
initiating a program are as follows: start cautiously and progress, pick an activity I enjoy, select a time
in the day to exercise, use the right clothes and equipment, initiate a support group, set personal
fitness goals and rewards, and care for and prevent injuries (Seaward, 2015). To succeed, I need to
figure out my goals; calculate my target heart rate; decide what type of exercise and components of a
workout I will include; decide on what intensity, frequency, and duration is attainable for me; realize
that my sleep is important, so exercising in the afternoon or evening is more beneficial to me;
purchase quality shoes and workout gear to avoid injury; realize that I need to get involved in group
activities, even though I prefer working out alone; realize that one of my goals is to be toned, and to
not think of that as vain, if it can keep me motivated, then reward myself, once I reach that goal; and
to stop fighting through injuries and if it is bad, seek medical attention.

Assignment:
Assignment Details

This week’s assignment will focus on preparing a proposal for management on health and wellness
services through a teamwork initiative.

[Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th
ed.). Boston, MA: Jones and Bartlett Publishers].

In this assignment, I learned how to write a proposal, to introduce a mind-body program into my
work center. The components of the proposal included a rationale, the practice, capital outlay, the
benefits, a timeline, personnel, the total budget, and a pitch. The practice that I chose was yoga. Yoga,
chiefly Hatha Yoga, has been confirmed to reduce stress levels (Seaward, 2015).

Journal:

Explore: Creating Connection

20
Creating connection with others is a process. Imagine a person you care about sitting right in front
of you. Go ahead and read the description of each quality. After reading each quality, close your
eyes and imagine interacting with this person with a focus on that quality. When you’re finished
with each one, write down what came up for you.
Openness. Similar to beginner’s mind, this means you’re open to seeing the other
person and the relationship as new and fresh, and you’re open to the other’s
perspective. To cultivate openness, notice your first thought or judgment about what
others are saying or doing, then imagine it as just one perspective—one slice on a pie
chart. Imagine filling in that pie with other perspectives, each holding equal value.

Empathy. This means identifying with another’s feelings—emotionally putting

yourself in someone else’s shoes. The first step is to acknowledge and experience your
own feelings; only then can you do this with another person. To cultivate this quality,
practice mindfulness of your emotions, getting in touch with them and then tapping
into specific emotions when you sense that others are feeling them. You may be
inclined to trust your intuition in respect to how others are feeling, and this can be
effective. However, if you’re uncertain, it’s a good practice to ask. If you struggle with
empathy, perhaps it will help to realize that in our hearts, we all want certain basic
things: to be accepted, to be loved, and to feel secure.

Compassion. This quality combines empathy with an understanding of the other

person’s position and a desire to ease their suffering. Allow yourself to imagine the
sorrows and pains the person holds. They’ve experienced disappointments, failures,
and losses, and some of these wounds may be so deep, they may not feel safe sharing
about them. Imagine the person as your own child, frightened and in pain, and consider
how you’d comfort them.

Loving-kindness. This is where you wish another well—to be healthy, safe from

harm, and free from fear. As you worked with loving-kindness in chapter 8, you may
have experienced that this is easier said than done with your “difficult ones.” To
cultivate loving-kindness, again imagine the other person as your own child and
consider how you would extend these well-wishes for them. Imagine how you’d want
to see them bring their being into this world.

Sympathetic joy. This is where you delight in the happiness of others. It’s the opposite
of jealousy, envy, and resentment. To cultivate this quality, imagine the other person
growing up and reflect on the joy and adventure they’ve experienced, along with the
courage and strength they’ve brought to overcoming challenges in life. Sympathetic
joy is possible regardless of the person’s circumstances; simply realize that inner
resources of joy are available to everyone and extend your wish that the other person
might access this joy.

21
 9
Unit

Equanimity. This is a quality of wisdom, a steadiness of mind that comprehends the

nature of change. Equanimity gives you balance and composure in understanding the
interconnectedness of life. Like most people, you may treat others differently based on
your perceptions of them. You might treat a coworker with care and be unpleasant with
a post office clerk because you were in a rush. Realize that all relationships have
inherent value, and all human beings deserve to be treated with the consideration
inherent in the five previous qualities. To cultivate this quality, imagine the other
person’s face as that of a parent, a friend, a lover, a child, or a student. This will help
you see the person as someone who, like all of us, needs kindness and love.

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

In this journal exercise, “Explore: Creating Connection,” I learned how to improve my relationships
with people. This exercise looked at openness, empathy, compassion, loving-kindness, sympathetic joy,
and equanimity (Stahl & Goldstein, 2010). My take away from this exercise, is to be open to different
perceptions of things and to approach everyone like a child: to understand and not condemn their
perception; to nurture them by showing that I care and directing them in the right way, if I know the right
way, so that they can experience joy; and realizing that, as a child can teach adults a few things, that I can
also learn from them.

Unit 9: Applying Stress: Critical Issues for

Management and Prevention to your
Professional Life
Information to Remember:
Key Learning Point: Hobbies and How They Reduce Stress
Unit 9 taught me the importance of hobbies and how they can reduce stress. I’ve been struggling
with coming up with hobbies, but I think realizing, how it affects stress, will motivate me to seek
some fast! A hobby can contribute to a person’s self-esteem and bring pleasure to that individual

22
 (Seaward, 2015). In realizing that a hobby can build up my self-esteem, I see why it’s important: it
can help me to develop a more stress-resistant personality.
Key Learning Point: Forgiveness as a Coping Skill
This unit showed me how forgiveness can work as a coping skill. Initially, I thought of
forgiveness, as a weakness that can open you up to more stress, but I was wrong. When you don’t
forgive, especially because you want to control the situation, you really aren’t controlling anything;
thinking that you are controlling a situation is toxic (Seaward, 2015). From unit 5, I learned that toxic
thoughts can suppress the immune system. When you forgive, you can reestablish self-esteem, and
the freedom, that you have from toxic thinking, will allow you to move past the stressor (Seaward,
2015).
Key Learning Point: Prayer as a Coping Skill
In this unit, I learned how prayer could be used as a coping skill. At first, I thought prayer was just
another word for meditation, but I was incorrect: they are indeed different. Meditation is a clearing of
the mind, and prayer is speaking your thoughts aloud. Also, it can be looked at as, praying is talking
to a divine source, and meditation is a divine source talking to us. In a spiritual sense, being
disconnected, from this divine source, can be a cause of stress; faith, which a coping skill, is needed
for that connection to happen (Seaward, 2015). I realized how important prayer and faith is, to cope
with stress, and I plan on incorporating prayer, after my meditation practice.

Additional Information
My Fitness Training Plan:

Exercise Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Walking – 30min X X X
BJJ (After Gyms

23
Open) – 1hr X X X
Mock PT Test – 20 X
- 30min

Intensity Level
Low I’ve purchased a breathable, good quality gi, for BJJ already and I’m
about to purchase running shoes for walking.
Moderate
BJJ will cover the group activity; plus, I will be practicing with my son:
High my accountability partner.
Target BPM is 111 – 129.

My Morning Ritual:
1. Bring Mindfulness to One Yoga Pose
2. Meditate for 10min
3. Repeat One Positive Affirmation
4. Make a Supplication for the Day
5. Bring Mindfulness to a Food Item

My Night Ritual:
1. Bring Mindfulness to One Yoga Pose (Different from Morning Pose)
2. Meditate for 10min
3. Repeat a Self-Compassion Affirmation
4. Give Thanks for the Day
5. Read a Page from My Book “How to Love” by Thich Nhat Hanh

References

Layton, J. (2020). How Fear Works. Retrieved from https://science.howstuffworks.com/life/inside-

the-mind/emotions/fear2.htm.

Seaward, B. (2017). Managing stress: Principles and strategies for health and well-being (8th ed.).

Boston, MA: Jones and Bartlett Publishers.

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

Harbinger Publications, Inc.

24