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HW410 Stress: Critical Issues in Management and Prevention

Stress Management and Prevention Program Resource Guide

Kaplan University

Stress Management and Prevention Program Resource Guide

By

Joanie Dodd

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

Date of Assignment

Table of Contents

Unit 1 The nature of stress

Definition of stress; Good stress Vs. Bad stress; Definition of stressor

Resources: Exercises: National Institute of Mental Health

Tools: Journal Writing: 1.1 Are You Stressed, 1.4 A good Night’s Sleep, 1.5 Personal Stress Inventory

Unit 2 the PHYSIOLOGY OF STRESS

Causes of stress; Health effects of living a stressed life; Psychological effects of stress

Resources: Exercises: Dangers of Cortisol and Stress

Tools: Journal Writing: 3.1 Physical Symptoms Questionnaire, 3.3 My Health Profile

Unit 3 PSYCHOLOGY OF STRESS

Emotional consequences of stress; Subtleties of predictability; Subtleties of Control

Resources: Exercises: New Harbinger Publications

Tools: Journal Writing: Journal Writing

Unit 4 Who are you?

Personality; Stress prone personalities; Stress resistant personalities

Resources: Exercises: Personality Test

Tools: Journal Writing : 6.1 Under the Gun: Stress and Personality, 6.2 Stress-Prone Personality Survey

Unit 5 DEALING WITH STRESS: COPING STRATEGIES

Reframing; Benefits of humor; Learned helplessness

Resources: The Center for Studies on Human Stress

Tools: Journal Writing: 8.1 Reframing: Seeing a Bigger Clearer Perspective, 9.1 Value Assessment and Clarification

Unit 6 RELAXATION TECHIQUES 1: BREATHING, MEDITATION, AND MENTAL IMAGERY

Diaphragmatic Breathing, Meditation, Mental Imagery and Visualization

Resources: The UCLA Mindful Awareness Research Center has provided access to free guided audio meditation sessions.

Tools: Journal Writing :18.1 Too Much Information, 20.1 I Have a Vision: The Art of Visualization

Unit 7 NUTRITION AND STRESS

Stress Eating, Effects of Stress on Digestion, Absorptions and Elimination of Food

Resources: USDA Choose My Plate site

Tools: Journal Writing: 27.1 Stress-Related Eating Behavior, 27.2 Self-Assessment: Nutritional Eating Habits, 27.3 Rainbow Diet

Unit 8 PHYSICAL EXERCISE AND ACTIVITY

Parasympathetic Redound Effect, Types of Exercise, Physiological Effects of Physical

Exercise: Target Heart-Rate Formula

Tools: Journal Writing: 28.1 Physical Exercise, 28.2 My Body, My Physique, 28.3 Your Circadian Rhythms

Unit 9 applying stress: critical ISSUES FOR management and prevention to your professional life

Hobbies, Faith and other Coping Mechanisms

Resources: 48 Successful People With Unique Hobbies

Additional Information

REFERENCE PAGES

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Unit

1

Unit 1: The Nature of Stress

Information to Remember:

▪ Stress can be described as, “a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.” (AIS, 2015). One of the most important concepts we need to embrace is the fact that not all stress is real. The perceived stress is often more detrimental than real stress. Stressors can be defined as “anything in the outside world that knocks participants out of homeostatic balance” (Sapolsky, 4-6).

▪ Participants may feel bored or unchallenged with your life? If so participants may not have enough stress or challenges in your life to make you feel fulfilled with your life. Things such as tests, job interviews, puzzles, sporting events and other mental challenges that are classified as short-term stress give participants the necessary energy or rush needed to be successful. Chronic stress about their job performance, bills, money, family, school and other things will drain your energy instead of fueling their performance (MSCIL, 2015)

▪ The initial or alarm stage of stress response is described as the period a person’s brain that participants are in danger. In this stage a person’s brain is informed to correct or avoid the incoming stressor. Adaptation or resistance this is the phase the brain and the body begin to adapt to the stressor to make the necessary adjustments to survive and advance beyond the stressor. The third stage of stress response is only utilized once a person experiences prolonged stress. Exhaustion occurs when a person’s body depletes the stores of hormones which leaves the body defenseless and the body becomes ill (Sapolsky, 12-13).

Resources: Exercises:

Frequently Asked Questions about Stress



National Institute of Mental Health

This site is a great place to send a participant to educate them on the basic information regarding stress. The U.S. Department of Health and Human Services National Institutes of Health has compiled ways to cope, overall effects of stress on a person’s health and additional help if needed by the participant.

Tools: Journal Writing:

EXERCISE 1.1 Are You Stressed?

Does the participant feel stressed or overwhelmed? How stressed is the participant? Do you believe the participant is dealing with the stress in a healthy manner? This survey can help you assess how stressed your participant is and how well they can manage their own stress.

EXERCISE 1.4 A Good Night’s Sleep

How important is a good night’s sleep to your participant? How willing is your client to place a higher value on a good night’s rest? Does the participant have healthy sleep habits? Time to reboot or recharge our batteries is a must. In order to keep things together on a daily basis we have to be able to shut down our brain and allow it to rest. If the participant has poor sleeping habits then their stress levels are likely to be higher than normal.

EXERCISE 1.5 Personal Stress Inventory:

Top Ten Stressors

This journal looks at all the possible areas of stress that may exist in the participant’s life. They are asked to identify the top ten stressors in their life, how long these stressors have existed and what do they feel when stressed by these stressors. Knowing the things that bring on stress and the longevity of the stressors have been in the participant’s life can help identify the stressors that the participant has grown accustomed to dealing with. The newer stressors could seem less harmful to the participant but since they are not used to dealing with these stressors they could be the most stressful of their stressors.

Unit

2

Unit 2: The Physiology of Stress

Information to Remember:

▪ “Psychophysiology: A field of study based on the principle that the mind and body are one, where thoughts and perceptions affect potentially all aspects of physiology.” (Seaward, 37) The Central Nervous System or (CNS): is made up of the brain and spinal column. The Peripheral Nervous System or (PNS): consists of the neural pathways of body the nerves and nerve endings running through the entire body. This is the messaging system of the body (Hart, 2015). “Autonomic nervous system (ANS): Often referred to as the automatic nervous system, the ANS consists of the sympathetic (arousal) and parasympathetic (relaxed) nervous systems. This part of the central nervous system requires no conscious thought; actions such as breathing and heart rate are programmed to function automatically.” (Seaward, 39) The Endocrine System is the system responsible for releasing the hormones that creates the fight-or flight response.

▪ Stress and Disease: “75–90% of all visits to primary care physicians are for stress-related complaints or disorders” (Hart, 2015). Stress has been found to weaken and even alter the way the immune system works to protect people form the environment. Some of the most common forms of stress manifestation in our bodies are: the common cold, flu, allergies, autoimmune diseases, ulcers, inflammation and even cancer (Hart, 2015).

▪ Effects of Stress on the Hippocampus: the hippocampus and the amygdala work together to form the center where the emotional memories are formed. The hippocampus is also very sensitive to cortisol. Cortisol is the stress hormone that is responsible for creating the stress memories in the brain. When the hippocampus is exposed to cortisol repeatedly or constantly the hippocampus will become damaged and eventually shrink. A noted disorder of this kind is Post Traumatic Stress Disorder or (PTSD). (Seaward, 48)

Resources: Exercises:

▪ Dangers of Cortisol and Stress



Not a believer in the dangers of living a stressed lifestyle? This is a great audio lecture regarding these dangers on your body, brain and immune system.

Tools: Journal Writing:

EXERCISE 3.1 Physical Symptoms Questionnaire

This journal forces the participant to take a look at their health and their lifestyle to realize the extent stress has already began manifesting in their lives.

EXERCISE 3.3 My Health Profile

We have all heard the phrase, “numbers never lie”, this journal takes a look at the physical effects on the participants’ blood pressure, heart rate, weight and other physical aspects of their bodies.

Unit

3

Unit 3: Psychology of Stress

Information to Remember:

▪ Not having outlets for frustration, social support, predictability and control can all contribute to creating psychological stressors. Having outlets for frustration, taking a run, working out, singing or taking a long drive for example, distracts us from the actual stressor causing stress. Social Support or having a shoulder to cry on, can lead to lower blood pressure, live longer lives and lower cortisol levels. Predictability lessens the amount of stress a stressor may create. The more predictable a stressor is the less stressful we perceive it. Control is a very crucial stress managing technique. It is not necessary for us to actually have control but rather feel like we have control that makes all the difference in our stress levels (Sapolsky, 255-261). Without control over these stress building blocks psychological stressors can control our lives.

▪ Subtleties of predictability can be described as; changing the perception of the stressor without having the ability to change the stressor itself (Sapolsky, 266). Things to consider when discussing the subtleties of predictability are: How predictable is the stressor? How far in advance of the stressor does the warning come? The predictability of a stressor can increase or decrease the stress of a situation depending on the frequency of the stressor. One example is the impending traffic a person must drive through on a daily basis or the threat of a meteor striking the earth. Knowing the stressor will occur can cause more stress than not knowing the certainty of an impending meteor. Subtleties of Control can cause sense of confidence in being able to manage the possible stressor which can be both a good thing and a bad thing. Creating confidence in one’s control over the situation can calm a person and when the unexpected thing does occur you lose all feelings of control and confidence over the stressor (Sapolsky, 265-270).

▪ Good Emotions VS. Bad Emotions: It is very important for all of us to be able to express all of our emotions, both good and bad, in a healthy manner. Good emotions can be identified as; joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe and most importantly love. We all think of these emotions and feel the happiness associated with the experiences of our lives we associate with the emotions. Dr. Barbara Fredrickson is the leader of the Positivity movement encourages individuals to move forward and embrace the future (Henley, 2009). Bad emotions can best be described as any emotion that can cause us to feel dread, sadness, anxiousness, despair, and make a person dislike the person they have become. Anger, grief, sadness and jealousy are the most common negative emotions experienced by humans. Dealing with negative emotions in the appropriate manner allows a person to distress and feel relieved by expressing those negative emotions rather than holding them in (Better Health, 2015).

Resources: Exercises:

▪ Psych Solve:

New Harbinger Publications

This site will allow participants to take self-diagnosing questionnaires to evaluate their emotional stability. Can your participant stay in control of their emotions of do they allow their emotions to control them?

Tools: Journal Writing:

Unit

4

Unit 4: Who Are You?

Information to Remember:

▪ Personality can be described as a compilation of characteristics such as behaviors, expressions, moods and feelings. A person’s personality can be molded or affected by the life experiences, genetic pre disposition, family environment and social influences (Seaward, 135). Personality has been up for debate for ages. Philosophers and scholars have debated for ages if a person’s personality is affected more by a person’s genetic make up or by their surroundings, nature versus nurture (Seaward, 135).

▪ Stress prone personalities are personalities that are prone to suffering and the effects of life’s stressors. Some personality types that are prone to stress are: Type A, codependent and helpless-hopeless personalities (Seaward, 135). Instead of seeing challenges as challenges to overcome they see these challenges as life or death matters that will break them instead of make them.

▪ Stress resistant personalities best be described as hardy, survivor, sensation seeker or Type R categories (Seaward, 135). People with these personality types let things roll off their backs. They do not perceive every challenge in life as a personal attack against them. These people believe that things that do not kill us can make us stronger. People that make it through terrible ordeals such as prison camps, prison, or any life altering ordeals have one of these personalities.

Resources: Exercises:

▪ Personality Test:

Knowing who your participants are from the inside out is imperative if you hope to help them avoid repeating the same mistakes in their lives. If your participant has a stress resistant personality then they can take a stressor on and you will not have to worry about them taking every event in life as a personal attack. If your participant is prone to stress then they take every thing that doesn’t go their way in life as a personal attack. This is important because it allows you the knowledge needed to aid the participant in becoming a more stress free individual.

Tools: Journal Writing:

EXERCISE 6.1 Under the Gun: Stress and Personality

This journal will allow your participants to list common stressors in their lives. By listing these stressors this allows the participants to discuss how they would handle the same common stressors if they were a hardy personality type instead of a stress prone personality. By allowing them to envision themselves as another person can allow them to escape the prisons they may place themselves in and allow them to experience life through another’s eyes.

EXERCISE 6.2 Stress-Prone Personality Survey

This test will allow the participant to truly take a look at the way they lead their lives. Do they constantly seek approval from those above them in social stature? Do they tend to execute every task in their daily routines to perfection? Does your participant tend to put others needs before their own needs? If your participants answer yes to any of these questions they could be a stress prone person.

Unit

5

Unit 5: Dealing with Stress: Coping Strategies

Information to Remember:

▪ Reframing is the process that a person uses to substitute a positive or neutral outlook to replace a negative perception without denying the real situation (Seaward, 210). Reframing is used to break the negative thought cycle. Reframing employs several tools to reshape the way a person may see things or approach the situation at hand. These tools are: humor, positive affirmations, and creativity (Seaward, 210).

▪ Humor can be a very effective coping strategy. Humor or comic relief promotes stress relief and well being through positive thoughts, attitudes and emotions to counter balance the negative thoughts and perceptions that a person may be dealing with (Seaward, 259). Plato considered believed humor nurtured the human soul and fought for humor to be used as a healing practice (Seaward, 259).

▪ Learned helplessness is defined as when a person begins to believe that they have no control over a situation, even when they do (Out of the Fog, 2015). People that experience learned helplessness will exhibit poor self-motivation, the presence of their failure will outweigh the importance of their successes and they will eventually begin to live in chronic depression (Seaward, 143).

Resources: Exercises:



The Center for Studies on Human Stress

This site breaks down the meaning of stress and the reasons why it is important to keep stress levels in check. This site uses two different coping strategies to help the participant get through their stress. These categories are emotion focused coping and problem focused coping.

Tools: Journal Writing:

EXERCISE 8.1

Reframing: Seeing a Bigger, Clearer Perspective

This journal exercise will teach participants to think before they speak or react to a stressor out of anger or fear. By learning to reframe or think of things through another perspective to find the silver lining to every cloud. Participants will learn to focus on the good of every situation instead of allowing our stressors to control our behavior.

EXERCISE 9.1

Value Assessment and Clarification

This journal demands that the participant take a deeper look at themselves and their core values to understand what really matters to them. By deciphering a participant’s code of values and beliefs that drive their behavior will make it easier to educate the participant on how to cope with daily stressors.

Unit

6

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

Information to Remember:

▪ Diaphragmatic Breathing; also known as calm breathing, helps a person slow and calm their breathing during times of stress and anxiety. When we are upset or anxious we can lose track of our breathing and begin to hyperventilate or breath shallow and uncontrolled. Easy steps to practicing calm breathing are: First take slow breaths through the nose expanding into the lower belly for about 4 seconds. Next hold your breath for a second or two. Then exhale slowly through your mouth. Finally wait a few seconds and repeat the process (Anxiety BC, 2015).

▪ Meditation works on the cellular level. By practicing meditation a person can fill each cell with new fresh energy which allows a person to feel happy, at peace and excited to be alive. On a more physical level meditation can: lower blood pressure, lower anxiety, decrease tension, increase serotonin, immune system and overall energy level (Art of Living, 2015). Mental benefits of meditation include happiness, creativity, emotional stability, decrease anxiety, sharper mental focus and mental clarity.

▪ Mental Imagery and Visualization: Mental imagery is a cognitive tool used to: familiarize one’s mind with an upcoming challenge a person may be facing. It can be used as a motivational tool, perfect skills, see yourself as being successful and refocusing one’s mind on a successful solution (Brainmac, 2015).

Resources: Exercises:

▪

The UCLA Mindful Awareness Research Center has provided access to free guided audio meditation sessions.

This website is an excellent site to allow access for newcomers and experienced practitioners of meditation to visit for free guided meditation. These exercises last from as little as 3 minutes to as long as 12 minutes. This is a great place to begin a meditation lifestyle.

Tools: Journal Writing:

EXERCISE 18.1 Too Much Information

This journal makes the daring suggestion that some of our stress actually comes from our beloved cell phones, laptops, endless streaming televisions and the nonstop chatter. This journal makes us stop to think about how much quiet time we actually have to ourselves on daily basis. We are always looking at our smartphones to see how popular we are on all the social media sites and getting bombarded with needless news updated concerning our favorite celebrity love affairs and so on. This journal makes the participant look real hard at what information we take in is necessary and what information is just useless noise.

EXERCISE 20.1 I Have a Vision: The Art of Visualization

This journal likes to make the participant use their imagination to find relaxation. This journal leads the participants through three different guided imagery exercises allowing the participants to experience three different experiences. The goal of this journal is to allow the participant to find their happy place so that in times of stress they will be able to retreat to that place of relaxation and calm when they become stressed.

Unit

7

Unit 7: Nutrition and Stress

Information to Remember:

▪ Emotional eating is occurs when a person turns to food to for comfort, relieve stress and as rewards. The keys to identifying emotional eating are: emotional hunger comes on suddenly, emotional hunger craves specific foods, emotional hunger leads to mindless or thoughtless eating, emotional eating can lead to bottomless pit eating and emotional hunger is not located in the stomach and can only be satisfied by certain textures, tastes and smells. The take away message concerning emotional eating is; when emotional eating is over the emotions responsible for triggering your emotional eating episode will still be there and the episode will be compounded by the guilt you are feeling about giving in to your food cravings (Smith, Segal, 2015). When the body is stressed it produces a hormone called cortisol. Cortisol will increase the appetite and encourages the body to store fat (Turner, 44).

▪ Digestion can be simply described as, “the breakdown of food in the stomach and small intestine” (Seaward, 490). The gastrointestinal tract is very sensitive to stress. When a person is stressed the person the natural response of the body is to slow down the digestion process. This is done to make sure the body’s muscles have enough blood flow to fuel the fight or flight response to the stressor.

▪ Absorptions and Elimination of Food are both altered by the presence of stress. If a person consumes adequate amounts of fiber they should have one bowel movement for every meal they consume in a day. So for example if you consume 3 meals a day you should have 3 bowel movements to keep the GI tract cleaned out. The slow elimination of waste can allow a build up of chyme. Chyme can create obstructions and these obstructions can lead to colon cancer and other GI (Seaward, 494). Absorption is defined as, “The assimilation of tiny food particles (molecules) through the small intestinal lining into the bloodstream or lymphatic system.”(Seaward, 490). When stressed the body has difficulties absorbing nutrients. This difficulty to absorb nutrients when stressed can lead to vitamin and mineral depletion which can lead to a weakened immune system (Seaward, 496).

Resources: Exercises:



USDA Choose My Plate site

The site for is a multi faceted site that can help a person track not only their calorie intake and output but it will also break the foods you put in the food tracker down into the core food groups. This allows participants to see the areas they are deficient in and the areas they consume too much of. Not only will this site track your food but it will educate the participant in the following areas: how to eat healthy on a budget, daily food plans and new healthy recipes.

Tools: Journal Writing:

EXERCISE 27.1 Stress-Related Eating Behaviors

EXERCISE 27.2

Self-Assessment: Nutritional Eating Habits

Exercise 27.1 and 27.2 really make a person take a good look at the types of foods they consume and how they consume them. Do you consume caffeine? Do you tend to eat fast food when you are rushed? These exercises make the participant look at how many times you eat meals not prepared by you. These journals are kind of like an x-ray of a person’s eating habits. They can see right through the lies a participant may tell themselves on a daily basis about their eating habits.

EXERCISE 27.3 The Rainbow Diet

This journal enlightens the participant about the benefits that can be found in a colorful diet. If you think out it most processed foods are made up of bland and colorless ingredients. These same ingredients that are colorless are also calorie rich and nutrient poor. By bringing to the participant’s attention the need to incorporate color into their diets.

Unit

8

Unit 8: Physical Exercise and Activity

Information to Remember:

▪ The term parasympathetic rebound is defined as: “the effect of relaxation (homeostasis) after physical exercise. Typically the response is such that parameters such as heart rate and blood pressure dip below preexercise levels” (Seaward, 2015). This effect occurs in trained athletes in regard to exercise. In these individuals there is a release of epinephrine and norepinephrine and the level of catecholamines remains the same. Believe it or not when individuals used to performing physically begin a workout or activity they can actually become calm. When the resting heart rates of trained individuals and sedentary individuals are compared after a bout of activity the researchers found that those used to being active were able to return to homeostasis quicker than those that live an inactive lifestyle (Seaward, 516).

▪ When exercise is used as a stress management skill or just as a lifestyle there are things we need to remember when advising people on how to embark on this endeavor. These factors are Frequency, Intensity, Time and Type of exercise (Seaward, 517-519). Frequency can be described as how often a person chooses to engage in a particular physical activity for each component of health. The safest frequency for these activities to occur is 3-5 times a week. Intensity is simply how hard a person is working during the activity. This can be measured by Heart Rate, Talk Test or Rate of Perceived Exertion or (RPE). Time is the duration the activity is supposed to last. This should vary based on the type of exercise being performed. Cardiovascular exercise should last no less than 20 minutes to see benefits. Stretching and flexibility exercises could last from 10 to 30 seconds. Type describes the different modes of exercise a person can take part in. For aerobic exercise a person may choose to run, jog, walk, ride a bike, zumba or other fitness classes. Resistance training can include weights, body weight, or even water based exercises (ODE, 2002-2003).

▪ Benefits of Physical Activity: control weight, combats health conditions, improves mood, boosts energy, promotes better sleep, puts the spark back into your sex life and exercise can be fun. Moving and being active burns calories, the more intense the activity the more calories you burn. If you are unable to set aside large chunks of time to devote to exercising then you can do things like take the stairs, park far away from the store and walk, walk to the mailbox and even hand wash your car. Combats health conditions such as heart disease, high cholesterol, high blood pressure, type II diabetes, metabolic syndrome, some cancers and for older individuals falling, can all be avoided or the odds decreased greatly by living an active life. Cardio workouts, if you think about it, works out your cardiovascular system. The general goal for exercise or activity is for it to happen at least 5 days a week for at least 30 minutes a day that is 150 minutes of activity a week (Mayo Clinic, 2014).

▪ Resources: Exercises:

▪ Target Heart-Rate Formula

▪ Maximal heart rate

▪ = 220 (A constant used by everyone under 30)

▪ − ______ (Age)

▪ = ______ (Predicted maximal heart rate)

▪ − ______ (Resting heart rate)

▪ × 0.75 (75% intensity of workload)

▪ = ______ (Heart-rate reserve)

▪ = ______ (Your resting heart rate)

▪ + ______ (Target heart rate)

▪ = ______ (× 6 for a 10-second count)

▪ This exercise will help individuals to accurately gauge the amount of work an individual needs to reach in order to workout effectively. If a person works too hard or not hard enough then the work they took part in is not beneficial for their health. (Seaward, 316)

Tools: Journal Writing:

EXERCISE 28.1 Physical Exercise

I feel this journal holds a person accountable for living an inactive lifestyle and rewards those who believe that exercise should be a crucial part of their lifestyle. If a person may feel tired or not seeing the gains in their physical fitness and overall wellbeing this could be a way of showing that person just how well they have been doing.

EXERCISE 28.2 My Body, My Physique

This journal is perhaps one of the most important journal we can use to gauge a person’s perception of themselves and the stress they place on their outward appearance. Knowing what a person considers beautiful, in shape and acceptable on these two fronts that will allow us to help individuals suffering from low self-esteem.

EXERCISE 28.3 Your Circadian Rhythms

This journal is a particularly interesting journal. This journal allows us to see how in control or out of control we are of our lives. It allows us to see how consistent we are when it comes to eating, sleeping and how well we manage our time throughout the day. The rhythms we set for ourselves can either create stress in our lives or alleviate stress.

Unit

9

Unit 9: Hobbies, Faith and Other Coping Mechanisms

Information to Remember:

▪ Hobbies can be defined as; “A pleasurable pursuit or interest outside of one’s daily work responsibilities through which one begins to make order out of chaos.” (Hart, 2015) If you search for the word hobby in the thesaurus you can find one common thread in the synonyms, leisure activity, leisure pursuit, amusement. (, 2015) I believe hobbies should make a person feel free, excited, and unburdened. This is the whole purpose of doing something that takes up a person’s precious time. If a person does not feel relieved or unburdened by their hobby then it is just another daily or routine task they must take part in as part of their routine.

▪ Faith is a coping mechanism described as, “An optimistic attitude adopted to cope with stress, for which one perceives a connection to something bigger than oneself.” (Hart, 2015) Exercising faith can be practiced through praying. I like to think of praying as a free therapy session with that individual’s higher being.

▪ Information Seeking: “A common coping technique; searching for detailed information to increase awareness about a situation that has become a perceived threat.” (Seaward, 325) Social Support Groups: can be described as a trusted group of people usually friends, family, and anybody that can create a barrier from the stresses of the day (Hart, 2015). Social Orchestration: is not about social avoidance but rather rallying the troops to minimize the stress of a situation by finding the path of least resistance (Seaward, 327).

Resources: Exercises:

48 Successful People With Unique Hobbies

I chose this film to show that no hobby no matter how big, or small or weird or mundane, they may seem is to outlandish to pursue if they do not endanger your life, or other’s lives as long as it relieves your stress levels.

Additional Information

Primary References:

Benefits of Meditation. (n.d.). Retrieved March 9, 2015, from

Calm Breathing. (n.d.). Retrieved March 9, 2015, from

Good Stress Versus Bad Stress. (n.d.). Retrieved March 9, 2015, from ).

Hart, B. (Director) (2015, January 14). Chapter 2: Physiology of Stress. seminar 1/14/15. Lecture conducted from Kaplan University, .

Hart, B. (Director) (2015, January 14). Unit 2: Stress and Disease. Lecture. Lecture conducted from Kaplan University, .

Hart, B. (Director) (2015, March 4). Chapter 16: Additional Coping Techniques . Class Leacture. Lecture conducted from Kaplan University, .

Henley, K. (2009, June 17). What Are The Top 10 Positive Emotions? Retrieved March 9, 2015, from

I found great synonyms for "hobby" on the new ! (n.d.). Retrieved March 09, 2015, from

Mental Imagery. (n.d.). Retrieved March 9, 2015, from

Negative emotions - coping tips - Better Health Channel. (2015, February 9). Retrieved March 9, 2015, from

Sapolsky, R. (1998). Why zebras don't get ulcers an updated guide to stress, stress-related diseases, and coping. New York: W.H. Freeman and.

Seaward, B. (2015, January 1). Interactive Glossary. Retrieved March 9, 2015, from rebound&step=5&resource=glossary

Seaward, B. L. (2011). The Art of Peace and Relaxation Workbook, 7th Edition. [VitalSource Bookshelf version]. Retrieved from

Seaward, B. L. (2008). MANAGING STRESS 6E VITALBOOKS, 6th Edition. [VitalSource Bookshelf version]. Retrieved from

Smith, M., & Segal, J. (2015, February 1). Emotional Eating. Retrieved March 9, 2015, from

U.S. Department of Health and Human Services National Institutes of Health Adult Stress— Frequently Asked Questions How it affects your health and what you can do about it. (n.d.). Retrieved March 9, 2015, from .

Secondary References:

48 Successful People With Unique Hobbies - mental_floss on YouTube [Motion picture]. (2014). United States: You Tube.

. (n.d.). Retrieved March 9, 2015, from

Coping strategies. (n.d.). Retrieved March 9, 2015, from

Heyne, F. (n.d.). IPersonic - The free Personality Test. Retrieved March 9, 2015, from

Mayo Clinic. (2014, February 5). Fitness. Retrieved March 9, 2015, from

PHYSICAL FITNESS FITT PRINCIPLE. (2002-2003). Retrieved March 9, 2015, from

Roselle, T. (2012, May 9). The Dangers of Cortisol & Stress. Retrieved March 8, 2015, from

Symptom Assessment Questions. (n.d.). Retrieved March 9, 2015, from

UCLA Mindful Awareness Research Center. (n.d.). Retrieved March 9, 2015, from

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