Information to Remember:



Kaplan UniversityHW410 Stress: Critical Issues in Management and PreventionStress Management and Prevention Program Resource Guide Kaplan UniversityStress Management and Prevention Program Resource GuideBySara GriswoldKaplan UniversityHW410: Stress: Critical Issues in Management and Prevention7/13/2013Table of ContentsUnit 1 The nature of stressInformation to Remember Resources: Exercises: ExercisesTools: Journal Writing: Journal WritingUnit 2 The Physiology of StressInformation to Remember Resources: Exercises: ExercisesTools: Journal Writing: Journal WritingUnit 3 Pshyology of Stress Information to Remember Resources: Exercises: ExercisesTools: Journal Writing: Journal Writing Unit 4 Personality Traits and the Human SpiritInformation to Remember Resources: Exercises: ExercisesTools: Journal Writing Unit 5 Dealing with Stress: CopingInformation to Remember Resources: ExercisesTools: Journal Writing Unit 6 Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery Information to Remember Resources: ExercisesTools: Journal Writing Unit 7 Nutrition and StressInformation to Remember Resources: ExercisesTools: Journal Writing Unit 8 Physical Exercise and ActivityInformation to Remember Resources: ExercisesTools: Journal Writing Unit 9 applying stress: critical management and prevention to your professional lifeInformation to Remember Resources: ExercisesTools: Journal Writing Unit 10 applying stress: critical management and prevention to your professional lifeInformation to Remember Resources: ExercisesTools: Journal Writing Additional Information (End of the Guide)(This page intentionally left blank)Unit 1Unit 1: The Nature of StressInformation to Remember:Define Stress: "Stress is the inability to cope with a perceived (real or imagined) threat to one's mental, physical, emotional, and spiritual?well-being, which results ?in a series of physiological responses and adaptations?(Seaward, 2006)." Every person handles stress, stressors, and stress response differently.? "If stressors go on for too long they can make you sick."? (Sapolsky, 2004)What is general adaptation syndrome: General adaptation syndrome is when your body is trying to adapt to the changes that occur when your body is stressed (Seaward, 2009).? There are three stages to the general adaption syndrome, which include alarm reaction (fight or flight), resistance (homeostasis) and exhaustion (possible organ failure). Do men and women respond to stress the same way? The brains of men and women maintain stress in a different way and that alters the method their bodies experience chronic diseases such as depression, cardiovascular disease and autoimmune disorders. As soon as the scans were finished, neuroscientists constantly found variations among the men's stressed-out brains and the women's. Men react with greater blood current to the right prefrontal cortex, responsible for "fight or flight." Women blood flow amplified to the limbic system, which is also linked with a more cultivation and welcoming response (Science daily, 2008).Resources: Exercises:Unit 1 Exercise. I really enjoyed the exercise because it made me take a look at my health in a different perspective and as a perspective in general. I will continue to look at my health as a whole being not just as eating and exercising but as mind, body, and spirit too. Tools: Journal Writing:Unit 1 Journal. I love doing the questionnaires. It coincides with the Unit 1 exercise as to looking into my health perspective as whole. Unit 2Unit 2: The Physiology of StressInformation to Remember:Why is improving your memory during stress important? Improving memory during stress is important because during mild to moderate short term stressors can actually enhance memory (Sapolsky.2004). This can be done with the sympathetic nervous system indirectly charging or arousing the hippocampus to become more alert, into an activated state which helps it to consolidate memory or by the same system, where the sympathetic, enhances memory cognition. (Sapolsky.2004)What are the physiological effects of prolonged stress on memory? During prolonged stress our body doesn’t go back into homeostasis.? “The inability of the body to return to homeostasis can have significant effects on the cardiovascular system, the digestive system, the musculoskeletal system, and, research now indicates, the immune system” (Seaward, 2009).What damage can occur to the human Hippocampus from excess stress? hippocampal neurons no longer work as well. Stress can disrupt long-term potentiation in the hippocampus even in the absence of glucocorticoids, and extreme arousal of the sympathetic nervous system seems responsible for this... Once glucocorticoid levels go from the range seen for mild or moderate stressors to the range typical of big-time stress, the hormone no longer enhances long-term potentiation, that process by which the connection between two neurons "remembers" by becoming more excitable. (Sapolsky, 2004)Resources: Exercises:Unit 2 Exercise. I enjoy questionnaires. This really let me see hands on how my body reacts when put in a stressful situation and get a sense of my stress responses. Tools: Journal Writing:Unit 2 Journal. This journal was a good review, especially 2.1 with the Stress Psychology review. I love learning and relearning about our hormones. Looking back, I have really decreased some stress in my life. Unit 3Unit 3: Psychology of StressInformation to Remember:What are the “Building Blocks of Psychological Stressors”? The Outlets for frustration are the things we do to let off “steam”. The Social Support for stressors is our family, friends and social groups. Predictability makes stressors less stressful. When we know something bad is going to happen, we can “predict” it. Control for stressor is the “belief” that you have control, even though you may not. Perception of things worsening when dealing with stressors, this means that when you are in a situation and you think it can only get worse, you’re stimulating a stress-response.What are ‘Subtleties of Predictability?’ Predictability of a stressor may not always help but can cause more stress to a person.? “Some types of predictive information can increase the cumulative anticipatory stressor” (Sapolsky, 2004, pg 267).Define “Subtleties of Control” "If you believe you have control over stressors that are, in fact, beyond your control, you may consider it somehow to be your fault that the inevitable occurred (Sapolsky, 2004, pp 267)." "In general, if the stressor is of a sort where it is easy to imagine how much worse it could have been, inserting an artificial sense of control helps. But when the stressor is truly awful, an artificial sense of control is damaging- it is difficult to conceive a yet-worse scenarios that you managed to avoid but easy to be appalled by the disaster you didn't prevent. You don’t want to feel as if you could have controlled the uncontrollable when the outcome is awfulResources: Exercises:Unit 3 Exercise. 5.1 exercise of unit 3 opened my eyes. I tend to use sarcasm, drive faster, and have a tendency to nag and lots more when I am and have been at work. Tools: Journal Writing:Unit 3 Journal. I enjoyed this journal because of the Carl Jung part about dreams. I find information about dreams fascinating. Unit 4Unit 4: Personality Traits and the Human SpiritualityInformation to Remember:stress-prone personalities: Type A personality traits include competitiveness, impatience, hostility and short temperament (Seaward, 2009).?According to the research conducted by cardiologists Friedman and Rosenman individuals with type A personalities are more prone to developing cardiovascular diseases.? One of the reasons is that “these individuals are more prone to sympathetic arousal” which means increased catecholamines which puts them at risk to developing many diseases (Seaward, 2009).?Codependency is defined as, “an addiction to another person(s) and their problems or to a relationship and its problems”(Seaward, 2009).? Some of their traits include ardent-approval seekers which means that they are constantly looking for approval from others.? Another trait of theirs is that they are perfectionists.Helpless-hopeless personality traits include “poor self motivation where no attempt is made at self-improvement, cognitive distortion, where perceptions of failure repeatedly eclipse prospects of success; and emotional dysfunction, where repeated failures result in chronic depression” (Seaward, p 143, 2009).? Someone with this type of personality have low self confidence, high levels of anxiety and they have problems with social interaction.?stress-resistant personalities:The hardy personality has a sense of commitment, dedication to work and family, this gives a sense of belonging.? They also have a sense of personal control; causing events rather than feeling helpless (Seaward 2009).The survivor is one who overcomes changes and challenges and accepts the situation, they are also optimistic and creative at problem solving.? The survivor has the ability to use?the right brain of intuition, acceptance and faith with the left brain skills of judgment and organization.The sensation seeker or Type R personality is a risk taker, they have an adventurous spirit and participate in adventurous or extreme activities.? Their intentional exposure to "approachable stress" helps them to calculate the risks involved preparing them for unexpected or "stressful" events.? These people approach situations in a calculated manner, they think through strategies rather than?react impetuously.?Describe self-esteem: “the sense of underpinning self-values, self-acceptance, and self-love; thought to be a powerful buffer against perceived threats” (Seaward, 2009).Resources: Exercises:Unit 4. This was somewhat difficult to me and I am not sure why. The inner part of the circle was more difficult than the outside. Tools: Journal Writing:Unit 4 Journal. This unit journal opened up old wounds and actually caused some stress because I was being honest because I wanted the journal to help me. Unit 5Unit 5: Dealing with Stress: CopingInformation to Remember:What are some of the factors to ‘successful aging’? One major factor to aging successfully has to do with relationships during the vital first few years of life. Those who are given love and affection at an early age have a tendency to secrete less glucocorticoids at a later age (Sapolsky, 2004); hormones that are associated with stress. Many other factors like no tobacco usage, healthy body weight, a good marriage, and moderation of alcohol have already been extensively documented as being an influence on successful aging.?What is Vulnerability to Learned Helplessness? Vulnerability to learned helplessness is a condition brought on by constantly having bad things happen to a person or animal to the point where they feel they have no control at all over their life situation.? Instead of coping with the situation, those with learned helplessness simply give up.What does Sapolsky say are ways to apply the principles of coping with psychological stress? According to Sapolosky (2004), it takes training in both the physiological and psychological states. In regards to physiological state, regular exercise and diet help to make the body feel more refreshed and able to fight the effects of stressors. In regards to the psychological state, there are several things we can do. One thing to help with the psychological state is to have a support system, either through a form of psychotherapy or even having someone trusted enough to express and examine your thoughts with.Resources: Exercises:no exercise for the unitTools: Journal Writing:Unit 5 Journal. This journal activity stirred the pot in other words and made me think back to unit 3. I have really improved this aspect of my life. Unit 6Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery Information to Remember:What is inclusive and exclusive meditation? Inclusive Meditation is where a person’s mind is allowed to wonder. The importance of this form of meditation is the thought has to be free of judgment or emotional directive (Seaward, 2009). Exclusive Meditation is when the person focuses on one thing and one thing only in order to help block out the external stuff in order to improve self-awareness and to help the person relax. This can be done with the use of chants or Mantra. What is mental imagery and how does it differ from visualization? According to Seaward (2009), when a person uses the technique of mental imagery to relax. They are spontaneously creating a calming scenario in their mind. But under visualization, the image is usually guided by the conscious mind. Why is diaphragmatic breathing a helpful relaxation technique? Diaphragmatic breathing or breathing from the lower stomach causes more oxygen flow to our body and it brings our body to a calm state.? It helps with our anxiety, gives us better sleep and puts us a great mental state.?When we use diaphragmatic breathing our parasympathetic nervous system will get stimulated and it relaxes our body. Resources: Exercises:Unit 6. I have always been right brained. This unit was very helpful in relaxing. Tools: Journal Writing:Unit 6 journal was very useful. I have continued to use the breathing techniques and tell others. Unit 7Unit 7: Nutrition and StressInformation to Remember:How does stress affects eating habits? Seaward, 2009 states “food becomes a pacifier on many fronts, and the connection between food and our emotions is undeniably strong”. In addition, the text states that eating is definitely a relaxation technique, for when food enters the stomach, a sense of calm ensues.” Stress also affects eating habits in the sense that it does not promote or reinforce good eating habits, and the nutrients depleted under chronic stress are not restored which causes high caloric intake with low nutritional value resulting in over eating because the body feels constantly hungry.What are the four ‘stress domino factors’ according to Seaward? 1.?Stress depletes nutrients.2.? American's who are under stress do not eat well and will cause a depletion of nutrients which will not be restored if in a continual state of stress.? 3.? Caffeine, processed sugar, processed flour, and salt are examples of foods that can increase sympathetic drive or other physiological responses.? 4.? Processed foods are contributed to toxins accumulating in the body.? These toxins can be residues from synthetic or petroleum based fertilizers, herbicides, and pesticides that prevents the immune system to function properly.?How does stress affects digestion, absorption, and elimination? Stress also plays a role in the absorption of nutrients.? There are six basic nutrients that our body requires and these are carbohydrates, fats, proteins, vitamins, minerals and water.? Even if we eat well and we make sure that all the necessary nutrients are in our diet it would be hopeless if our body is in constant stress.? When our body is at stress all these nutrients doesn’t get absorbed well.? Stress causes indigestion and when that happens our body is not absorbing its nutrients well at all. ?Chronic stress inhibits the production of salivary enzymes which is necessary for the absorption of nutrients (Seaward, 2009) Resources: Exercises:no unit exercise. Tools: Journal Writing:Unit 7 Journal was very interesting to me. I thought I would have a different score than I did, but my eating habits have improved since my nutrition class and are continuing to improve. I really enjoyed learning about what the power of foods can do for the body and I will and want to continue to learn more!Unit 8Unit 8: Physical Exercise and ActivityInformation to Remember:What is the importance of flushing stress hormones out of the body according to Seaward? According to Seaward (2009), the importance of flushing stress hormones out of the body is to find balance.? “Finding the balance between keeping active and sitting still transfers to the balance between keeping a calm mind and a healthy body. Ultimately, the best application of physical exercise is to do some type of activity every day to flush the stress hormones out of your body. (Seaward, 2009)What are the specific effects of physical exercise on managing and preventing stress? According to Seaward (2009), “In minute quantities beta-endorphin significantly reduced sensations of pain and seemed to promote feelings of euphoria and exhilaration” (Seaward, p520, 2009).? Moderate exercise can also help us to improve our concentration and gives us mental alertness.? Exercise can also help us to get good sleep which in turn which us with managing and preventing stress.? It also boosts our self confidence and self esteem especially when we see results.What is the ‘mind/body connection' mentioned by Seaward and why is physical exercise part of holistic stress management? Regular aerobic exercise that maintains an elevated heart rate uses the stress hormones for their intended purpose (Seaward 2009).? While doing aerobic exercise the body produces the stress hormones, when it is finished it returns to homeostasis.? The secretion of epinephrine and norephiephrine, (prepare the body for fight or flight), are slowed by the parasympathetic nervous system which starts the calming response.? This counter acts the daily stressors.? Exercise prepares the body for future stressful episodes by decreasing hormone secretions when you get angry or fear sets in, it is a great release for anger and anxiety.? The body demands physical activity or it will go into dysfunction, there has to be a balance between homeostasis for optimal wellness, (Seaward 2009).?Resources: Exercises:not unit exercise Tools: Journal Writing:Unit 8 Journal is encouraging. I have just recently started exercising more. It further enhanced my knowledge about how important physical activity is. Unit 9Unit 9: Applying Stress: Critical Management to your Professional LifeInformation to Remember:How does information seeking both reduce and promote stress? Information seeking has both its benefits and its liabilities when it comes to stress. Gathering information about unknown subjects (such as illnesses) can help ease the mind because you can start to feel like you have a grasp on the subject and how it is working on your body and ways to best deal with the issue (Seaward, 2009). On the other hand, if you look too much into it (especially without a proper diagnosis) you can start to create worst case scenarios in your head and cause yourself to worry about too much and further increase your stress.How do hobbies help one to reduce stress? Hobbies are a temporary, therapeutic escape or diversion from the sensory overload that causes stress.? These diversions force the conscious mind to think about something else for a little while.? It may take your mind off a problem for a period of time by making you focus on an unrelated subject.? At a later time you will be better able to deal with the issue at hand.? A positive diversion is when you take an active role in the escape process.? An active escape demonstrates who you are.?Why forgiveness is considered an effective coping skill? Forgiveness can be defined as the decision to let go of resentment, anger, and thoughts of revenge as a result of a real, or perceived offense, hurt, or wrongdoing against you. According to Seaward, some individual cope with stress with alcohol, fighting or even drugs, but all of these methods harm your health condition. As long as we hold onto the pain, we are choosing to allow that person's past actions to continue to hurt us. You must first define the stressor and understand your initial response. After that alternatives must be put in place to reduce the anxiety and then assess the effectiveness of your choice (Seaward 2009).Resources: Exercises:List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>Tools: Journal Writing:List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>Unit 10Unit 10: Applying Stress: Critical Management to your Personal LifeInformation to Remember:Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life <insert your text>Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life <insert your text>Key learning point from the unit about Applying Stress: Critical Management to Your Personal Life <insert your text>Resources: Exercises:List the title (s) of Exercise (s) selected to include in the resource guide <insert your text>Tools: Journal Writing:List the title (s)of Journal Writing (s)selected to include in the resource guide <insert your text>Additional Information 1 book- Micozzi, M. S. (2011). Fundamentals of complementary and alternative medicine. Missouri: W.B. Saunders Company. This is really a valuable book to me. I re-read lots of the chapters again during this class. Mainly because I love the way the author can use alliterations and things of that nature to make me feel what he or she is writing, especially in the meditation section. PPT- Utah Education Network. 30 April 2003. Self Esteem. Retrieved from . --This power point and website in general is one I use on a daily basis for work. It has really useful information when explaining things to younger age groups. I will definitely be doing a program soon that touches on the subject of self-esteem to young girls and they will understand with this power point. It is a good starting project. 2 Websites-*Mayo Clinic. 10 August 2012. Stress Management. Retrieved from . Stress management is a concept that I have really come to terms with through this class. Making time for exercise really helps to become an outlet for stress relief. United Health Care. (2011) Eat a rainbow of fruits and veggies for better health. retrieved from . This was one of my favorite units of the whole class! I love learning about the healing powers of foods (real, natural foods). This unit just sparked my interest into holistic medicine that much more. 1 Article * Flagg, D. (2012, 03 26). Sexless marriage is surprisingly common. Psychology Today, Retrieved from . I really think this is a problem for a lot of people, especially with young children or children period! Finding time to be a couple and being husband and wife is very hard and before you know it you forget who each other are. VIDEO. This video was very up to date and from what I have learned very accurate. I would like to do a program at work about stress and this would be a great video to share. Also, the speaker is upbeat, young, and not boring so it would be great for young kids and teens and even adults. Primary Resources: Seaward, B.? (2009).? Managing stress: Principles and strategies for health and well-being.? 6th Ed.? Sudbury, MA:? Jones and Bartlett Publishers.Sapolsky, R. (2004).?Why zebras don't get ulcers. (3rd ed.). New York: St. Martin's Griffin.Secondary Resources: Science Daily. 16 May 2013. Neuroscientists Find That Men And Women Respond Differently To Stress Retrieved from . videos/2008/0403-men_are_from_mars.htmAmerican Psychological Association. 10 July 2013. Gender and Stress. Retrieved from. . ................
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