Stress Management and Prevention
Program Resource Guide
Stress Resource Guide
Nathaniel Chaney
Table of Contents
UNI T
1
THE
NATURE
OF
STRESS
Information to Remember:
•What is Stress and Stressors?
Resources: Exercises/Journals for Peace:
•Exercise 1.2: My Health Philosophy
•Exercise 1.3: Self-Assessment: Poor Sleep Habits Questionnaire
•Exercise 1.1: Are You Stressed?
•Exercise 1.4: A Good Night’s Sleep
UNI T
2
THE
BODY
AS
B ATTLEFI ELD
Information to Remember:
•Anatomy and Physiology of Stress
•Stress and the Immune System
•Stress and Disease
Resources: Exercises/Journals for Peace:
•Exercise 2.2: Immediate, Intermediate, Prolonged Stress Effects
•Exercise 3.2 Your Picture of Health
Unit 3 FEAST OR FAMINE
Information to Remember:
•Emotions: From Fear to Love
•Mind: The Psychology of Stress
•Stress and Spirituality
Resources: Exercises/Journals for Peace:
•Exercise 5.1: Anger Recognition Checklist
•Exercise 5.2: Mismanaged Anger Style Indicator
•Exercise 5.3: The Mismanaged Hot Stones
•Exercise 5.4: Anger: The Fight Response
•Exercise 5.5: The Anger Cycle
•Exercise 5.9: Emotional Well-Being
•Exercise 4.1: The Psychology of Your Stress
Unit 4 ONE PLANET UNDER STRESS
Information to Remember:
•Stress-Prone and Stress-Resistant Personalities
•Socio-economic Status Relates to Stress, Biological, Ecological, Financial, and Socio-economic
stress
•Stress and the Human Spirituality
Resources: Exercises/Journals for Peace:
•Exercise 7.5: Your Personal Value System
•Exercise 6.1: Under the Gun: Stress and Personality
UNI T
5
UNDER
STRESS:
WHAT
NOW?
Information to Remember:
•Positive Thinking
•Humor and its Healing Power
Resources: Exercises/Journals for Peace:
•Exercise 8.1: Reframing: Seeing a Bigger, Clearer Perspective
•Exercise 9.1: Value Assessment and Clarification
3
UNI T
6
AGELESS
WI SDO M
OF
MEDITATI ON
Information to Remember:
•The 5 Senses along with Mental Imagery as a Relaxation Technique
•The Art of Breathing
•The Art of Meditation
Resources: Exercises/Journals for Peace:
•Exercise 18.3: Bridging the Hemispheres of Thought
•Exercise 20.2: Three Short Guided Visualizations
•Exercise 17.1: Dolphin Breath Meditation
•Exercise 18.1: Too Much Information
•Exercise 20.1: I Have a Vision: The Art of Visualization
UNI T
7
SI GHT,
SOUND,
AND
BODY
WORK
Information to Remember:
Nutrition and Stress
Resources: Exercises/Journals for Peace:
•Exercise 27.1: Stress-Related Eating Behaviors
•Exercise 27.2: Self-Assessment: Nutritional Eating Habits
UNI T
8
THE
WELLNESS
MANDALA
Information to Remember:
•The difference between aerobic and anaerobic exercise along with specific activities of each
•The difference between exercise and physical activity along with the recommended amount of
time per day/week
•Phase of a Workout and Ways to Prevent Injuries
Resources: Exercises
•No Exercises for this Unit
Tools: Journal Writing
4
•Exercise 25.1: Autogenic Training
•Exercise 25.2: The Power of Suggestion
•Exercise 28.1: Physical Exercise
•Exercise 28.2: My Body, My Physique
•Exercise 28.3: Your Circadian Rhythms
•Exercise 28.4: My Body’s Rhythms
UNI T
9
APPLYI NG
PROFESSI ONAL
STRE SS:
CRI TICAL
MANAGEM ENT
AND
PREVENTI ON
TO
LIFE
Information to Remember:
•Relaxation techniques, such as Tai Chi, Progressive muscular relaxation, and Clinical
biofeedback in managing and preventing stress
•Effective Coping Techniques:
groups
Information seeking, Social orchestration, Social support
•Other ways of coping: Hobbies, Forgiveness, Dream Therapy, Faith, and Prayer
Resources: Exercises
•No Exercises in this Unit
Tools: Journal Writing
•Exercise 4.4: Dreams: The Language of Symbols
•Exercise 16.2: Hobbies and Outside Interests
•Exercise 16.3: The Healing Power of Prayer
•Exercise 16.4: Friends in Need
•Exercise 16.5: Sweet Forgiveness
•Exercise 23.1: The Yin and Yang of Life
ADDI TI ONAL
I NFORMATI ON
References
5
YOUR
Campbell, J. (2010, September 3). The Wisdom of Joseph Campbell. website: http://contenthsc.kaplan.edu/HW410_1101C/INSTRUCTION_hN6Dam6QTkR7xzbrMnQNw.xml_WEB_RESOURCES_dn_16_1.html
Kaplan Higher Education. (2012). Online lessons [Microsoft Word document].
Retrieved from Lecture Notes Online Web Site: http://kucampus.kaplan.edu
Kaplan Higher Education (2012). PowerPoint slide presentations.[PowerPoint slides]. Retrieved from
Lecture Notes Online Web Site: http://kucampus.kaplan.edu
Sapolsky, R. (2004). Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, StressRelated Diseases, and Coping. (3 ed.). New York, NY: St. Martin’s Press.
Seaward, B. (2008). The Art of Peace and Relaxation Workbook. Sudbury, MA: Jones and Bartlett.
Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well-Being. (6 ed.).
Sudbury, MA: Jones and Bartlett.
Seaward, B. (2012). Managing Stress: Principles and Strategies for Health and Well-Being Audio
Files. (6 ed.). Retrieved from http://health.jbpub.com/managingstress/6e/audio.cfm
Additional Information: Readings for Texts, PowerPoint Presentations, Online Lessons, Key
Concepts from Each Unit
6
7
1
Unit
Unit 1: The Nature of Stress
Information to Remember: The Nature of Stress
What is stress and stressors?
 Stress is the wear and tear on the body, an inability to cope with problems, a loss of emotional
control, and an absence of inner peace.
 Stressors come from different sources such as environmental, physiological, interpersonal,
psychological, organizational, financial, and life events. Paying bills, work, physical activity,
people you don’t like dealing with, and many times yourself.
 Stress is a perceived threat to a person’s mind, body or emotions. This is so true, but the danger
is it’s acted out physically!! We see it and feel it, and others really do!
Resources: Exercises/Journals for Peace
Exercise 1.2: My Health Philosophy
This exercise shows what Health & Wellness means to “Nate”. It then helps me define what I
think Health & Wellness needs to become I my life.
Exercise 1.3: Self-Assessment: Poor Sleep Habits Questionnaire
This exercise was chosen to figure out factors may contribute to insomnia and how it can affect
physiology, circadian rhythms, or emotional thought processing. It’s showed that I don’t sleep
enough, and this could lead to illness.
.
Exercise 1.1: Are You Stressed?
This exercise was chosen to determine the level of stress in someone’s life and the awareness.
Yes I’m Stressed!!
8
Exercise 1.4: A Good Night’s Sleep
This exercise helped a person to see if sleep patterns are normal or not. Mysleep patterns are not
normal. I average between 3-5 hours a sleep daily. This type of sleep irregularity can lead to
many types of stress. I conducted experiments.
1. Slept for 9.8, 8. And 7.5 hours. I was more alert, no bags in my eyes, I was more pleasant, and
sex was a lot better.
2. Slept for 2.5, 5, and 4 hours. I dozed off everywhere, was very irritable, and didn’t want sex
(just sleep).
9
2
Unit
Unit 2: The Body as Battlefield
Information to Remember: The Physiology of Stress
Anatomy and Physiology of Stress
 The Chakra system with 7 primary energy sources of energy or chi is where each chakra is directly
related to the mind-body-spirit dynamic to specific points of the body corresponding to organs of
the endocrine and central nervous system. The 7 sources are: the 1st chakra – root – base of the
spine, the 2nd chakra – sacral – sex organs, the 3rd chakra – solar plexus – upper stomach region, the
4th chakra – heart – center of the body, the 5th chakra – throat – lies above and connected to the
throat, the 6th chakra – brow – or known as the 3rd eye, and the 7th chakra – crown – top of the head.
The Chakra system intrigues me the most! This system of energy determines our balance. It’s
not like a nervous system, or any other system of the body we can see but it’s there.
Stress and the Immune System
 We must remember that stress, emotional, physical, or any type; has the ability to wear down out
immune system. Stress effects how our lymphatic, endocrine, or how our nervous system
communicates.
Stress and Disease
•Disease and illness show in the body and are directly related to two physiological systems: the
nervous system and the immune system. The effects on these systems will lead to diseases. Stress
could cause skin breakouts, the common cold, flu, heart diseases, and yes cancer.
Resources: Exercises/Journals for Peace
Exercise 2.2: Immediate, Intermediate, Prolonged Stress Effects
10
This exercise shows the body’s immediate reaction to stress. (Immediate - seconds, intermediate
– minutes to hours, and prolonged stress - days).
▪
Exercise 3.2: Your Picture of Health
This is a great exercise to show the characteristics that are associated with longevity and a healthy
quality of life.
My picture of health is pretty god, but needs improvement. With this exercise I then can make a
plan for success.
11
3
Unit
Unit 3: Feast or Famine
Information to Remember: Psychology of Stress
Emotions: From Fear to Love
•Examples of unhealthy emotions include unresolved anger (fight) and fear (flight).
•Four patterns of mismanaged anger styles include: the somatizer, the self-punisher, the exploder,
and the underhanded.
Mind: The Psychology of Stress
•According to Freud, the ego helps to decrease pain (distress) and to increase pleasure (eustress)
along with being a means of protection.
•Freud’s common defense mechanisms of the ego are the following:
projection, displacement, rationalization, and humor.
denial, repression,
•Stress-prone personalities and stress-resistant personalities.
Stress and Spirituality
•Spirituality differs from religion in that it is inclusive and experiential while religion is exclusive
and based on rules, regulations, and dogma.
•Four Pillars of the Human Spirituality are 1) Relationships, 2) Values, 3) a meaningful purpose
in life, and 4) the divine mystery.
•Stages of the Hero’s Journey include the following: Departure, Initiation, and Return Home.
Resources: Exercises/Journals for Peace
Exercise 5.1: Anger Recognition Checklist
12
This exercise was chosen to help understand how anger can surface in the course of a normal
working day and a person may mismanage it. The number of anger episodes is then estimated to
determine how many are experienced in a day.
▪
Exercise 5.2: Mismanaged Anger Style Indicator
This exercise was chosen to help determine which mismanaged anger style is most dominant in
your personality.
▪
Exercise 5.3: The Mismanaged Hot Stones
This exercise was chosen to define what all the four anger styles mean.

Exercise 5.4: Anger: The Fight Response
This exercise was chosen to summarize the four ways (somatizers, self-punishers, exploders, and
underhanders) that people mismanage their anger and to write down what gets them frustrated.
▪
Exercise 5.5: The Anger Cycle
This exercise was chosen to show an interpretation of the mismanaged anger cycle.
Here in exercise 4.1 this exercise helped me to see what I was doing that was when I was under stress.
It really helped me become more aware of what my actions were. I was able to catch myself, and
make healthy corrections.
EXERCISE
4.1 The Psychology of Your Stress
The following questions are based on several theories from Chapter 4 to help you become
more aware of your perceptions, attitudes, and behaviors during episodes of stress:
1. In hindsight (because Freud said people are not aware at the time that they are doing it), do
you find that you use one or more defense mechanisms to protect your ego? Reflecting on your
behavior, which of the following do you see as common behaviors in your psychology of stress
profile?
a. Defensiveness (I didn’t do it)
Yes
No
b.
Projection (She did it)
Yes
No
c.
Repression (I don’t remember doing it)
Yes
No
d.
Displacement (He made me do it)
Yes
No
e.
Rationalization (Everyone does it)
Yes
No
f.
Humor (I can laugh about this now)
Yes
No
13
g.
Other….. I look forward to accusations, then I have a reason to defend myself or fight if
need be. I’m very defensive when falsely accused, but I’ll admit to whatever I have done well or
bad.
2. Carl Jung was adamant that we need to listen to the wisdom of our dreams. Please answer
the following questions based on Jung’s theories related to stress.
a. Do you often remember your dreams?
Yes
No
b.
Do you make it a habit to try to understand your
dreams and dream symbols?
Yes
No
c.
Do you have any recurring dreams?
Yes
No
d.
Have you ever had a dream of an event that later
Yes
No
came to pass?
3. Kübler-Ross’s stages of grieving are not just for cancer patients. These same stages occur for
the death of every unmet expectation. What recent expectation was unmet that brought you to
the door of the grieving process? What stage of Kübler-Ross’s progression have you currently
reached with this stressor?
I don’t find myself grieving often, bought watching my son or daughter sick brings me to
tears! Or whenever my daughter cries because she thinks dad is leaving again. My kids tell me
every night when I put them to bed, “Dad I don’t want you to leave!!”> That’s a tear moment
every night. Before my kids my only other grieving time was that when I found out my mom had
died two days after retuning form Iraq in November 2006. That was the weakest moment of my
life!
4. Refer to your Unit 1 Journal Writing Assignment, Exercise 1.5 (“Personal Stress Inventory:
Top Ten Stressors”). Please list your stressors as predominantly anger-based or fear-based
stressors.
Anger-Based Stressors
a. People Dis-respecting/not appreciating what I do
b. My wife/I don’t love or like her at all
c. Working around lazy people
Fear-Based Stressors
a. I feel sometimes that my job may get me killed
b. Not seeing my kids
c. My Health getting poor
d. School work
e. Not enough time in the day
f. I feel at times time will run out
g. . I’ll admit to my midlife crisis in my journal
14
15
4
Unit
Unit 4: One Planet Under Stress
Information to Remember: Personality Traits and the Human
Spirituality
Stress-Prone and Stress-Resistant Personalities
•Stress-prone personalities are Type A, Codependent, and Helpless-hopeless while Stressresistant personalities are Hardy, Survivor, and Sensation Seekers.
•Type A – rushed or hurried lifestyle, associated with unresolved anger issues. Other
characteristics include: time urgency, polyphagia (multi-tasking), ultra-competitiveness, rapid
speech patterns, manipulative control, hyper aggressiveness and free-floating hostility.
 This is who I am all the time!! Type A 100%. Finding this out has helped me to comtrol
my actions the most.
•Codependent – dependent on making other people dependent on them as a means of selfvalidation, which is also referred to as an addictive personality. Other characteristics are ardent
approval seekers, perfectionists, super-overachievers, crisis managers, devoted loyalists, selfsacrificing martyrs, manipulators, victims, feelings of inadequacy, and reactionaries.
•Helpless-hopeless – given up on life, or aspects of it, as a result of repeated failure. Other
characteristics include: poor self-motivation, cognitive distortion, and emotional dysfunction.
•Hardy – 3 specific personality traits that collectively acted as a buffer to stress include the 3 Cs:
1) commitment, 2) control, and 3) challenge. This type may override a genetic disposition to
illness, can exhibit Type A traits without the risk of heart disease, showed signs of Type A minus
the hostility, and hurry with tasks to enjoy others.
•Survivor – a winning attitude to overcome adversity and challenges, no matter what the odds
may be, so that one comes out the victor and not the victim. Other traits include: acceptance (of
the situation), optimism, creative problems solving, the will to survive, intuition, faith, judgment,
and organization.
16
 We all need the survivor in us! To help us to deal with stress. I think it’s our biggest
sign, and gift of maturity (especially acceptance).
•Sensation Seekers – Type R or risk taker personality. Characteristics are adventure seeking,
experience seeking, disinhibit ion, and susceptibility to boredom.
•All four factors need to be present to ensure a high sense of self-esteem is: connectedness,
uniqueness, power, and models.
Socio-economic status related to stress along with biological, ecological, financial, and socio-economic
stress
•Environmental stressors can be physical stress, thermal stress, radiation stress, climatic stress,
and biological stress. This industrial world we live in is causing huge stress on us.
•What is sad is the lower we find people in economic/social class, the more stress they seem to
have. More of the “haves” keep having more, and the “have nots” lots of stress!
•Time management is using the time you have efficiently, which includes these three aspects of
prioritization, scheduling, and execution (action plan).
Stress and Human Spirituality
•Theories of Human Spirituality include the Paths of the following: Carl Jung, M. Scott Peck,
Hildegard von Bingen, Black Elk, Matthew Fox, Jesus of Nazareth, Joseph Campbell, Joan
Borysenko, Deepak Chopra, Lao Tzu, and Albert Einstein.
Resources: Exercises/Journals for Peace
Exercise 7.5: Your Personal Value System
This exercise was chosen to figure out a person’s current value system. This diagram can help
gain insight and help resolve issues that might be causing stress.
This exercise was chosen to examine your beliefs, attitudes, and behavior towards money.
Exercise 6.1: Under the Gun: Stress and Personality
This exercise was chosen to pick a stressor in a person’s life and explain the characteristics that he
or she uses to deal with stress based on the hardy personality concerts.
This exercise is a great example of journaling stress. It is a good way to physically see the stress
you dealt with, and how you handle it, and finally how you could handle that type of stress better.
See Example:
17
EXERCISE 6.1 Under the Gun: Stress and Personality
Pick a stressor in your life and explain the characteristics that you feel you employ to
deal with stress based on the concepts of the hardy personality.
1. Commitment involves one’s personal values: I also stayed married because of the
commitment to my kids! I wanted to leave my wife in 2007, but I did not want to leave a 18
month old and a new born without them growing with a connection to their dad. It was hard
because I loved my wife when I married her in 2005, but by the end of 2007 my love was
finished. Even though I felt this way, I had a stronger desire to make sure that my kids knew
their dad by the time they reached grade school. My daughter turns 6 in April and is in kinder,
and my 4 year old son starts pre k in August(If you want to see how gorgeous they are add me
on facebook Nathaniel Chaney-rush828.nc@gmail.com). I'm going through divorce proceedings
this week, but I know that my kids know their dad and love him to death!
2. Controlling a situation helps overcome fear: At work this is all I do! I have to control
everything! I'm always afraid that others will not do things right-well the statistics show this to
be the normal outcome. I just feel when I'm not around people are screwing up, or not focused
on getting the job done. If I maintain control I never have to worry about anything-plus my
yelling, screaming, and throwing things keeps the soldiers thinking I'm crazy!
3. Challenge is the ability to see change and even problems as opportunities for growth
rather than threats: I love "The Challenge". That's why I always do work at the last minute; it
puts me under pressure. I love the fact that I married someone 19 and I was 35, I like that I had
my first child at 36, Joining the military at just about 35, and the fact that I stated college at 40!
All these challenges in life energize me, and it makes me work harder than all those around me,
Challenges don't stress me, they get me "In the Zone"!
List any other aspects (inner resources) that help you get through the tough times:
1. Love for the well being, and developing awesome kids. I never want to let them down , or be
in any negative position that could hurt them.
2. My love of life! I’ve seen death or family, and friends too early. This helps me to appreciate
life and really live it.
3. I remember what I have been through, and I remind myself that I’m strong enough to make it
through anything.
4. My sense of humor, and desire to make others smile. This gives me a constant joy all day.
© 2008 Jones and Bartlett Publishers. Reprinted with permission. All rights reserved.
18
5
Unit
Unit 5: Under Stress: What Now?
Information to Remember: Dealing with Stress: Coping
Strategies
Positive Thinking
•Reframing is a means to neutralize perceived threats and focusing on the positive.
 This is something that I need to do more of. I deal with more than the average amount
of stress in the Army, because your stress is tied up with that of 4-50 others every day.
•Steps to initiate cognitive restructuring are the following: 1) awareness (of toxic thoughts), 2)
reappraisal of the situation, 3) adoption and substitution, 4) evaluation (of new thought processes)
along with initiating a relaxation technique to calm your mind, take responsibility for your own
thoughts, fine-tune expectations, give yourself positive affirmations, and accentuate the positive.
Humor and It’s Healing Power
•Short and long-term effects of humor are the following:
a decrease in muscle tension, resting heart rate, blood pressure, and emotional stress (anxiety)
and an increase in neuropeptides (endorphins), immune system integrity, and overall sense of
well-being. That’s why I feel good when I’m a clown.
•Laughter affects human physiology by reducing pain, strengthens immune function, and
decreases stress. Look at this! So all of my laughing is paying off!
Resources: Exercises/Journals for Peace No Exercises for this Unit
Exercise 8.1: Reframing: Seeing a Bigger, Clearer Perspective
19
This exercise was chosen to identify three stressors and draft a new “reframed” perspective that
allows a person to get out of a rut of a narrow-minded view and start moving on with his or her
life.
Exercise 9.1: Value Assessment and Clarification
This exercise was chosen for a person to look at his or her value system, assess its current status,
and clarify unresolved issues associated with values in conflict. As you can see in the below
example, this exercise shows how to priority what your value system is.
▪
EXERCISE 9.1
Value Assessment and Clarification
Values—those abstract ideals that shape our lives—are important constructs. They
give the conscious mind structure. They can also give countries and governments
structure. The U.S. Declaration of Independence is all about values, including “life,
liberty, and the pursuit of happiness.” Although values are intangible, they are often
symbolized by material objects or possessions, which can make values very real.
Some everyday examples of values are love, peace, privacy, education, freedom, happiness,
creativity, fame, integrity, faith, friendship, morals, health, justice, loyalty, honesty, and
independence.
Where do values come from? We adopt values at a very early age, unconsciously,
from people we admire, love, or desire acceptance from, such as our parents,
brothers and sisters, school teachers, and clergy. Values are often categorized into two
groups: basic values, a collection of three to five instrumental values that are the cornerstones
of the foundation of our personalities, and supporting values, which augment
our basic values. Throughout our development we construct a value system, a
collection of values that influences our attitudes and behaviors, all of which make up
our personality. If you are not sure what your values are, look to see where you spend
your time and money.
As we mature, our value systems also change because we become accountable
for the way we think and behave. Like the earth’s tectonic plates, our values shift in
importance, causing our own earth to quake. These shifts are called value conflicts,
and they can cause a lot of stress. Classic examples of value conflicts include love versus
religious faith or social class (Romeo and Juliet), freedom versus responsibility,
and work versus leisure (the American Dream). Conflicts in values can be helpful in
our own maturing process if we work through the conflict to a full resolution. Problems
arise when we ignore the conflict and avoid clarifying our value system. The
purpose of this journal theme is for you to take an honest look at your value system,
assess its current status, and clarify unresolved issues associated with values in conflict.
The following are some questions to help you in the process of values assessment
and clarification.
1. Make a list of the core values you hold. (Values come from things that give you
meaning and importance, yet they are abstract in nature.)
20
6
1.
2.
3.
4.
Raising my kids, and putting their welfare before mine always
Working hard, hard work is what will always provide job security
Take care of your body. Look out for your mental, physical, and spiritual wellbeing always
Treat everyone better than you are being treated.
2. See if you can identify which of these values are basic, or instrumental, at this
point in your life and which support or augment your basic values.
1. Raising my kids is the basic value that drives me today!
All of the rest support this priority on my life right now.
3. How are your values represented in your possessions? (For example, a BMW
may represent wealth or freedom.)
1. Money: I drive a Subaru station wagon for my kids safety, and it’s a good family care. I
created an emergency fund, to protect us in case we need it. I work safetly always at my
job, my job is income to raise my kids (not just for me no more).
2. Health: My college degree was changed from History, to health & Wellness to not only
provide good education for myself, but there are many more jobs in that field now and in
the future.
3. Clothes: All my cloths basically are my work clothes.
4. Guitar: Playing my guitar keeps me in a free, clear mental state.
5. Describe how your values influence your dominant thoughts, attitudes, and beliefs.
1. The thought of anyone hurting my kids will make me crazy.
2. When someone at work is unsafe, i put them in their place because they are putting
the body that provides for my kids in danger.
3. Health: Now that I’m 42 everything I eat, and who I hang around effect my physical
health, and my mental wellbeing. That is why I try to eat healthy, do exercise, and
hang around people who have similar values.
5. Do you have any values that compete for priority with one another? If so, what
are they, and why is there a conflict?
No all my values are riding behind raising my kids. They either keep me on track with work,
school, my health , or good relationships with others. This way I teach my kids hard work, and
living in a good and productive community.
6. What do you see as the best way to begin to resolve this conflict in values? Ask
yourself whether it is time to change the priority of your values or perhaps discard
values that no longer give importance to your life.
____________________________________________________________________Unit
21
Unit 6: Ageless Wisdom of
Meditation
Information to Remember: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
 Approximately 70% of sensory information is processed through our eyes, another 20% is garnered
by the ears, and the remaining 10% is taken in by the other three senses.
 Mental imagery as a relaxation technique, such as daydreaming, helps to replace negative thoughts
and perceptions with peaceful scenes. They may include the following: tranquil nature scenes,
behavioral changes, and healing body images.
 Benefits of Diaphragmatic breathing are the following: strengthen the diaphragm, decrease the
work of breathing by slowing the breathing rate, and a decrease of oxygen demand.
•The 4 steps of the breath cycle are Inhalation (in breath), Brief pause, Exhalation (out breath),
and a Brief pause.
•A deep sigh is a form of diaphragmatic breathing and it helps to unwind.
 Types of Meditation include the following: Exclusive (single focus), Inclusive (becoming the
observer of your thoughts), Mindfulness meditation (training the mind to live in the present
moment), and Insightful meditation (clearing the mind of interruptive thoughts and ego chitchat to begin to expand awareness to the intuition, which gives insight into a person’s life).
 The primary goal of meditation is to calm the mind, even if nothing shows up once this state is
reached.
Resources: Exercises/Journals for Peace
Exercise 18.3: Bridging the Hemispheres of Thought
This exercise was chosen to describe a person’s thinking style, why it gravitates toward one way
or another, and his or her dominant and nondominant thinking styles.
Exercise 20.2: Three Short Guided Visualizations
This exercise was chosen for a person to write about his or her thoughts and experiences with
three short guided visualizations.
Exercise 17.1: Dolphin Breath Meditation
22
This exercise was chosen for a person to write about his or her thoughts and experiences with a
diaphragmatic breathing exercise.
Exercise 18.1: Too Much Information
This exercise was chosen to list five ways to successfully decrease the quantity of information
that a person is in contact with every day.
▪
EXERCISE 18.1 Too Much Information
If no one has officially said this to you yet, then you are overdue to hear these words:
“Welcome to the information age!” Satellite television, cable television, the Internet,
cell phones, and embedded computer chips are just a few things that inundate us
with a tsunami of information. As if this weren’t enough, there are more things looming
on the horizon, all of which are begging for our attention. If you are like most
people today, most likely you are drowning in information. There is even a new name
for this: information stress.
Although we take in information through all of our five senses, over 80 percent
of all the information we take in is received through the senses of sight and sound.
Well before the term “information age” was coined, it was very easy to experience sensory
overload from too much information taken from the eyes and ears, such as from
watching too much television to pulling an all-nighter to cram for an exam. The consequence of
sensory overload is becoming numb to it all and walking around like a
zombie. It’s no stretch to say there are people who fit this description.
Living in the information age, discernment is essential. Discernment means being
able to distinguish truth from non-truth. Perhaps more accurately, it means discerning
news from marketing, news from entertainment, and truth from hype and spin.
There is a solution to information overload. It is a practice called meditation: cleaning
the mind of all the clutter and useless information that bombards your attention span.
1. List five ways to successfully decrease the quantity of information with which
you are barraged every day.
a. I could do away with cable T.V. They are controlled by advertisers, who use viewers as
marketing objects, and suck you in and program you to buy and use their products.
b. Invest in satellite radio. This way I could program what I choose to listen to commercial
free.___
c Drive on scenic routes. This way I’m not slammed with the huge billboards of advertising
d. Spend more time at the library. There is no kind of TV, or advertisements, or any media
whatsoever. Information I take in there is controlled.
e. Limit the computer use. Cut back on the surfing time on the Net. Also choose sites a lot
better, listen to more pod casts.
2. People tend to mirror behavior, often not even knowing that they do this. In
terms of too much information, or TMI, people who take in too much information
often talk to their friends and share too much information (e.g., how much
23
they make, how many times they have sex per week, or how often they clean
their bathroom). There is a real art to sharing information without revealing
everything. As a rule, people who share too much information about themselves
have acceptance problems. Are you the kind of person who volunteers to?
much information? If so, what can you do to filter out the less important facts
and perceptions and still get your point across?
This is a daily problem in the ARMY. I used to be that way too, because I loved to hear the
gossip, and to spread it around. Talking about others always took the attention off me.
So know when I got work its work…
When I do school work its School...
And I only say good things about people that are true, and when I have to correct them because
of bad stuff I keep it short and sweet.
3. See if you can come up with a handful of ways to bring balance back into your
life by taking time to quiet your mind and explain them here.
I need to quiet my mind, because I feel it’s always running. I noticed after I did the breathing
exercises, I was freer to study and think clearly, so I believe if I take time to breathe and only
filter in good information, this will cause me to look better, feel better, and take more advantage
of all that comes with breathing.
I never have taken time to breath until this class.
▪
Exercise 20.1: I Have a Vision: The Art of Visualization
This exercise was chosen for a person to write his or her impressions of two guided mental
imagery tracks (A Mountain Lake and Rainbow Meditation). This was a most calming exercise!
I was surprised that it worked. When I went to see a psychologist for anger management, he
suggested we do these in our sessions. So I did them, but my mind was on getting the session
over with. Well if I would have used them then maybe it would have helped me more…a lot
faster.
Example of Exercise 20.1:
EXERCISE 20.1 I Have a Vision: The Art of Visualization
A popular song back in the 1960s had a line that went like this: “Thinking is the best
way to travel.” In many ways this is true. The mind has an incredible ability to project
24
itself to many places—some places the body might have been to, some only the mind
visits in dreams. Traveling on the thoughts generated by the mind, we can go anywhere.
No ticket or baggage is required, only a desire and your imagination.
If you had the ability to project yourself anywhere to relax for an hour or so,
where would you go? This journal theme invites you to plan five mental mini-vacations
and then use the powers of your imagination to take you there.
Visualization can also be used to heal the body by using your imagination to
create a vision of restored health of a specific organ or region of your body. In fact, visualization
is one of the leading techniques in mind-body medicine.
The purpose of this exercise, then, is to sharpen your imagination and relaxation
skills so that when you recognize your need to unwind you can escape, if only
momentarily, to a place that gives you peace of mind. When drafting these images,
give as much detail as possible so you can not only see them in your mind’s eye, but
actually feel yourself there through all five senses.
What are some healing visualizations you can use to restore yourself to
health?
The CD that accompanies the text, Managing Stress, has two guided mental imagery
tracks: (1) A Mountain Lake and (2) Rainbow Meditation. Listen to each of
these and write your impressions of each in the following space.
Mountain Lake:
__This was very relaxing! It brought back to places I used to hike of I Connecticut. I felt the pine
needles as I walked through the trees smelled the water from the lake, I felt the warmth of the
sun coming through the trees, and most of all I don’t feel like I was in El Paso! The air was
different, the ground was different, and I was actually there,
The voice of the man on the CD was very room and soothing. I followed his instructions, and
crated my image, and his voice and the music in the background slowly guided me there.
____________________________________________________________________
Rainbow Meditation
On this exercise once again I was totally relaxed. They connection of colors helped me feel
stabilized, safe, and secure. Focusing on the different beams of light not only helped my
breathing, but seemed to develop a sense of healing and recovery.
This exercise was very nice.
25
7
Unit
Unit 7: Sight, Sound and Body Work
Information to Remember: Nutrition and Stress
 Mental imagery is a series of images that bubble up spontaneously from the unconscious mind
Nutrition and Stress
 Eating can be due to unresolved anger, boredom, loneliness, procrastination, anxiety and
willpower which can affect the body in many negative ways, such as the following:
overconsumption, nutritional deficiency, poor immune system, and a slowdown in digestion
and absorption.
 Certain foods (caffeine, sugars and artificial sweeteners, and preservatives among others) can
increase the heart rate, increase blood pressure, increase secretion of certain hormones, and
limit transmission and reception of signals.
 Recommendations are to beware of processed foods, read labels, limit sugar and caffeine
intake, do not buy foods you cannot pronounce, pay attention to your body, and drink plenty of
clear, clean water.
Im a nitrition criminal! I don’t intake enough water, and I live off of caffeine.
Resources: Exercises/Journals for Peace
.
Exercise 27.1: Stress-Related Eating Behaviors
This diet related exercise helps to determine if your diet gas any connections to your stressful
behaviors.
As you can see below mine definitely does:
26
EXERCISE 27.1
Stress-Related Eating Behaviors
Please read the following statements and circle the appropriate answer. Then tally the
total to determine your score using the key below.
4 = Always
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
3 = Often
I tend to skip breakfast on a
regular basis.
On average, two or three meals
are prepared outside the home
each day.
I drink more than one cup of
coffee or tea a day.
I tend to drink more than one
soda/pop per day.
I commonly snack between
meals.
When in a hurry, I usually eat at
fast food places.
I tend to snack while watching
television.
I tend to put salt on my food
before tasting it.
I drink fewer than eight glasses of
water a day.
I tend to satisfy my sweet tooth
daily.
When preparing meals at home, I
usually don’t cook from scratch.
Honestly, my eating habits lean
toward fast, junk, processed
foods.
I eat fewer than four to five
servings of fresh vegetables per
day.
I drink at least one glass of wine,
beer, or alcohol a day.
My meals are eaten sporadically
throughout the day rather than at
regularly scheduled times.
I don’t usually cook with fresh
herbs and spices.
I usually don’t make a habit of
eating organic fruits and veggies.
My biggest meal of the day is
usually eaten after 7:00 P.M.
For the most part, my vitamins
and minerals come from the foods
I eat.
Artificial sweeteners are in many
of the foods I eat.
2 = Sometimes
1 = Rarely
0 = Never
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
4
3
2
1
0
27
Total score 26
Score: A score of more than 30 points indicates that you most likely have
traits associated with the codependent personality, a personality style
known to be stress-prone.
Scoring Key
A score of more than 20 points indicates that your eating behaviors are not conducive
to reducing stress. A score of more than 30 suggests that your eating habits may seriously
compromise the integrity of your immune system.
© Paramount Wellness Institute. Reprinted with permission. All rights reserved.
Exercise 27.2: Self-Assessment: Nutritional Eating Habits
This exercise also helped to see if there was more stress in my diet. It helped me to see how
much, caffeine, and junk food I intake, and at what emotional times do I eat them.
EXERCISE
27.2
Self-Assessment: Nutritional
Eating Habits
1.
Do you regularly consume caffeine?
2.
List the foods that you ingest that contain
3.
Yes
No
caffeine (e.g., coffee, tea, sodas, chocolate)
Type of Food with
Amount per Day
and the estimated amounts you consume
Caffeine
per day.
a. COFFEE
4 8oz CUPS
b. _______________
_______________
c. _______________
_______________
d. _______________
_______________
e. _______________
_______________
f. _______________
_______________
Do you take vitamin supplements? If yes,
what kinds? Vitamin Code for men. Its
“Raw whole food multi-vitamins”, with
Yes
No
Yes
No
live Probiotics and Enzymes.
4.
Do you frequently use table salt?
28
5.
Do you eat one or more meals that are
prepared outside the home daily?
6.
Do you consume junk food (from vending
machines or convenience stores) regularly?
7.
Do you eat cereals that contain sugar? Love
them!!
8.
Do you drink a lot of soft drinks? Just Diet
Coke
9.
Do you find that when you are stressed you
tend to eat more?
10.
Do you find that when you are angry you
tend to eat more?
11.
Do you eat a wide variety of fruits and
vegetables?
12.
Do you eat foods (e.g., fish and nuts) with
the essentials oils (omega-3 and omega-6)?
13.
Do you tend to eat quickly (e.g., to wolf
down your food)?
14.
Do you tend to drink alcohol as a means to
relax?
15.
List your top five comfort foods:
Yes
No
Yes
No
Yes
No
Yes
No
Yes
No
Yes
No
Yes
No
Yes
No
Yes
No
Yes
No
a. Capn Crunch Cereal
b. Lattes
c. Chocolate
d. Poptarts
e. _______________
f. _______________
16.
Describe any other eating habits that you
associate with a stressed lifestyle:
29
8
Unit
Unit 8: The Wellness Mandala
Information to Remember: Physical Exercise and Prevention
 Aerobic exercise involves exercise done over a duration of 20 or more minutes. Aftter this 20
minute period the body starts to use fat for it’s energy source.
•Examples of aerobic exercises
1. Running
2. Swimming
3. Cycling
4. Cross country skiing
5. Rhythmic dancing
6. Walking
7. Water aerobics
8. Aqua aerobics
9. Spinning
10. Martial arts.
 Anaerobic exercise is a physical emotion intense in power and strength, but short in duration,
which is important for muscle strength and toning, and done in the absence of oxygen.
•Examples of anaerobic exercises are the following:
1. Weightlifting
2. Pilates
30
3. Yoga
4. Sprints
5. Squats
6. Doubles tennis
7. Calisthenics
8. Shot put
9. Baseball
10. Volleyball
11. High jump
12. Hurdles
13. Diving.
 The difference between exercise and physical activity along with the recommended amount
of time per day/week
•Exercise – is intentional – for a specific reason
•Physical activity – is movement in general
•Recommended amount of time per day/week – 20 to 30 minutes / 5 days per week
 Phase of a Workout and Ways to Prevent Injuries
•Warm-up Period – lasting no longer than 5 to 10 minutes to help increase the heart rate and to
allow muscles to become saturated with oxygenated blood.
•Stimulus Period – a minimum of 20 minutes where one targets the specified intensity toward
heart, lungs, and muscles.
•Cool-Down Period – to decrease signs and symptoms of the stress response to its resting state,
usually around 5 minutes.
Resources: Exercises/Journals for Peace
▪
Exercise 25.1: Autogenic Training
This exercise was chosen to listen to an autogenic training exercise on the CD and to answer
questions about it.
31
▪
Exercise 25.2: The Power of Suggestion
This exercise was chosen to make note of what words are used in everyday conversation and to
analyze them.
Exercise 28.1: Physical Exercise
This exercise was chosen to determine a person’s exercise habits, favorite activities, motivations,
incentives, and a sketch of a weekly program. The best thing about the US Army is they press
hard, and mandate physical activity to keep your job.
As you can see below my schedule comes from being in the Army:
EXERCISE
28.1 Physical Exercise
In simplest terms, we are physical animals with a human spirit. As human beings we
were never meant to sit behind a desk for eight to ten hours a day. Human anatomy
and physiology were designed to find a balance between motion and stillness, stress
and homeostasis, exercise and relaxation. Some would say that the mounting incidence
of disease and illness is a result of being out of physiological balance.
In this day and age, in which stress is at an all-time high, our bodies kick out
several stress hormones, which, if not used for their intended purpose (to mobilize
the body’s systems for fight or flight), circulate throughout the body and tend to
wreak havoc on various organs and constituents of the immune system. Physical exercise
is considered the best way to keep the physiological systems of the body in balance,
from stress hormones and adipose tissue to the integrity of bone cells and
macrophages of the immune system.
Exercise doesn’t have to be all that hard or time consuming. Perhaps more important
than what you do is just making the time to do it. Mark Twain once said, “Oh,
I get the urge to exercise every now and then, but I just lie down till it goes away.”
This may be humorous, but the truth of the matter is that physical exercise is what we
need to promote the balance and integrity of our physiological systems. Although
there is no doubt we seem to have a certain magnetic attraction to the couch and TV,
this pattern of behavior has proved to be hazardous to our health.
1. Describe your exercise habits, including the formula for success (intensity, frequency,
and duration of exercise).
1. My exercise habits are very intense! I have to give it my all in the Army! If I don’t when I
need my body most it will fail.
2. Frequency? C’mon it’s every day! You have to work out, so you don; t get kicked out of
the Army. And on weekends, then fun sport activities.
3. Duration: Exercise is always 90 mins or more a session, most I know go for 60 mins, I
get 90 mins in.
4. Exercise: I like to keep my muscles, and my body in a constant state of shock, so I
constantly change my exercises. This way my muscles continue to grow for new work.
32
2. What are your favorite activities? If for some reason you were injured and couldn’t
do your favorite activity, what would be your second option for exercise?
1.
2.
3.
4.
5.
6.
Water exercises
Table Tennis
Yoga
Play My Guitar
Bowling
Lots of Cooking. And baking
3. What do you do to motivate yourself when you are less than inspired to get up
and out the door? What are some additional incentives to maintain a regular exercise
regimen?
1. I watch an inspirational sports video/ or movie clips: Remember the Titans, Rocky, or
Rudy!
2. I look at my body, and it motivates me to fix it.
3. I think about the good feeling I’ll get in the end
.
4. Most people say that they cannot find the time to exercise. Considering classes,
Studying, work, social obligations, and the like, it is hard to fit in everything. So
The question of priorities comes to mind. What are your priorities in terms of
your health? Do you see your perspective changing in the course of your life?
Right now, what can you do to find (make) the time to get physical exercise
every day?
1. My health and safety are number 1!!!! Without health & wellness I will not be around, and
if I’m around I can’t do anything
2. Exercise gives me a clear mind, and helps me study, organize and think better
3. My kids are a huge priority, so I started doing things with them more, but outside where
we all get exercise.
5. Sketch out a quick weekly program of exercise, including days to work out,
time of day, and activity.
Normally it works like this:
1.
Monday Warm up 5 minutes, 4 mile run (8 min mile pace), cool down5 mins, and
stretching 10 mins.
2.
Tuesday Muscle strength Endurance: Work on upper body in the Gym…5 min of
Cardio to get my body warm, stretch before each exercise….and do 3 sets of 8-12 reps for my
Arms, Chest, Shoulders, and 10 mins of abs…crunches Sit ups
3.
Wednes: Running, 60/120 sprints 30 minutes… and do 3 sets of 8-12 reps for my
lower body: lunges, Squats, leg press…and two calf raise exercises.
4.
Thurs:Muscle strength Endurance: : Work on upper body in the Gym…5 min of
Cardio to get my body warm, stretch before each exercise….and do 3 sets of 8-12 reps for my
Back.. 30 Minutes of Yoga
5.
Friday: Warm up 5 minutes, 4 mile run (8 min mile pace), cool down5 mins, and
stretching 10 mins
Then I do fun stuff on weekends
33
1. Bowling
2. Tennis
3. Hiking
4. Bike riding
5. Racquet Ball
I try to do at least two.
Exercise 28.2: My Body, My Physique
I love this exercise! Youcan he honest about yourself. That is what we need! To look at our
bodies, see what we like, and what we don’t like. Then there should be healthy ways to fix it
(diet, exercise), or accept it.
EXERCISE
28.2 My Body, My Physique
Discovering your real self means the difference between freedom and the compulsions of
conformity.
--Maxwell Maltz
One often hears in California that “Nobody is ever satisfied with their hair.” The same
could be said about our bodies. We receive hundreds of messages a day from the media
telling us that our physiques just aren’t good enough. We spend hours and hours
and gobs of money altering, complementing, adding, shifting, subtracting, and glamorizing
various aspects of our bodies just to please other people in the hopes that we
too can be pleased. Hair color, eye color, body weight (too much, too little), aerobic
this, anaerobic that, add inches here, take off pounds there—it is fair to say that few
people are completely satisfied with their bodies. But it doesn’t have to be this way.
There is a strong connection between self-esteem and body image. The two go
hand in hand. If your level of self-esteem is low, so too will be your body image. In his
book Psycho-Cybernetics, Dr. Maxwell Maltz noted that many of his clients didn’t seem
all that much happier after receiving nose jobs and facelifts, which led him to the realization
that the real change has to take place inside first.
So how do you feel about your body, your physique?
1. Describe your body. First list all the things you like about your body and explain
why. Next, if so inclined, make a list of things you wish to improve.
1. My lips: I think they are not only perfect to my face but, some of the most attractive I
have ever seen(many agree)
2. My legs: My weight has changed, but my legs have kept definition, and they look
awesome. I don’t have skinny legs, but they are not too massive either.
3. My Smile: It’s devilish, childish, sneaky, and sexy all at the same time.
4. My Height: I like being 5’8…not tall but not too short…right in the middle or average.
2. Do you compare yourself with others? If you do, you’re not alone. Actually, this
is pretty common for both men and women, especially in college when your
identity is still being formulated: Grooming yourself for that very important first
impression can take priority over a term paper every time. So what is it you find
yourself comparing with other people? Why?
34
No I don’t do comparisons, I sis for most of my life when I was insecure. I saw all the greatness
in others and not in myself. This caused me to have some serious security issues.
Now people inspire me! I love to watch beautiful people, with the understanding that we are all
unique…and we have the opportunity to take the best from each other. I do look at certain
people’s abs for inspiration. I think a man or woman with a strong core, and back is a huge
inspiration. They are also the most beautiful parts of the body.
3. The American public is obsessed with weight and weight gain. There is some
good reason for this because of the relationship between obesity and diseases
such as cancer, diabetes, and heart disease, but the concern has become an obsession
for most people. Is your weight a concern for you? If so, how?
Yes weight is a huge concern. I’m in the Army and we run a lot, carry equipment while on long
ruck marches, and we have to do a lot of physical activity. I came in the Army at 186ibs…I left
Basic Training and AIT (Where I learn my Army Job) at 155lbs. Now running at the lighter weight
felt better, I looked better, sleep better, and I never got sick. So weight does change not only
performance, but health also.
4. Taking to heart Maxwell Maltz’s notion of making the first change within, can
you think of any perceptions, attitudes, and beliefs you can begin to alter so
that changes you do make to your physique are long-lasting ones with which
you feel content?
Yes! Like I said earlier, “Realizing that we are all unique”, I think that is the key. We can
be the best “Self” we can be. I can’t b eTiger Woods, LeBron James, or anyone else….but I can
use them for inspiration to make myself the best. We cam model routines, diets, and the way
another conditions or cares for their body. The one thing we need though, knows that we will
become only the best of ourselves.
Exercise 28.3: Your Circadian Rhythms
I love this exercices. It shows me that for the most part my body stays on a regular schedule.
When the body is on a regular schedule, it has opportunity to learn/program itself to recover, and
to promiot e better healing
Irregular schedules can greate distrustion in the body, as noted below:
EXERCISE
28.3 Your Circadian Rhythms
Your body runs on a twenty-four-hour-plus clock, based on the earth spinning on its
axis around the sun. Research shows that people who keep to a regular schedule tend
to be healthier (fewer colds, flus, etc.) than those whose lifestyle behaviors tend to be
more erratic, because these tend to stress the body. In this exercise you are asked to
monitor your lifestyle behaviors based on the time of day that these occur for the period
of a full week.
35
Week of ________________
Circadian
Rhythms
1. Time
that you
awake
each
morning
2. Time
that you go
to bed
3. Time
that you
fall asleep
4. Time
that you
eat
breakfast
5. Time
that you
eat lunch
6. Time
that you
eat dinner
7. Times
that you
snack
8. Times of
bowel
movements
9. Times
that you
exercise
10. Times
that you
have sex
11. Other
regular
activities
Sun.
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
630am
430am
430am
430am
430am
430am
630am
1am
1am
2am
12am
1am
12am
10pm
105am
105am
205am
1205am
105am
1205am
1005pm
6am
6am
730AM
730AM
8AM
630am
9am
1pm
1130am
1130am
1130am
1130am
1130am
1pm
6pm
530pm
530pm
530pm
530pm
530pm
6pm
3
1
0
2
0
1
4
1
2
1
1
2
1
1
0
2
1
1
1
2
1
0
0
0
0
0
0
1
Exercise 28.4: My Body’s Rhythms
This exercise was chosen for a person to determine his or her general sense of the body’s
rhythms, if he or she keeps a regular eating, sleeping, and exercise schedule, how close he or she
is connected with nature.
36
Since I’m part Cherokee Native American, some of my realtives have always taight me that we
are connected to the Earth; and it’s where we come from. So we should respect the Earth, and
connect with her.
This exercise helps to see if we are doing just that:
EXERCISE
28.4 My Body’s Rhythms
The body has an internal clock that runs on a twenty-four- to twenty-five-hour day. If
you were to lock yourself away from all the natural elements (sunlight, temperature
fluctuations, etc.) and the grip of technology (TVs, radios, computers, etc.), as some
people have for research purposes, your body would fall into a natural pattern, its circadian
rhythm. To a large extent, these rhythms are based on and are strongly influenced
by the elements of the natural world: the earth’s rotation, the gravitational pull,
the earth’s axis, and several other influences of which we are probably not even aware.
Other rhythms influence our bodies as well: infradian rhythms (less than twentyfourhour cycles) such as stomach contractions for hunger and rapid eye movement
cycles, and ultradian rhythms (more than twenty-four-hour cycles), such as menstrual
periods and red blood cell formation.
As we continue to embrace the achievements of high technology and separate
ourselves even further from the reach of nature, we throw off our body’s natural
rhythms. When these rhythms are thrown off for too long a time, various organs that
depend on the regularity of these rhythms go into a state of dysfunction.
College life holds no particular order for body rhythms. You can eat dinner one
day at 6:00 P.M. and the next day at 9:30 P.M. We won’t even talk about sleep! Perhaps
at a young age your body can rebound from these cyclical irregularities. More likely
than not, though, regular disruptions in the body’s rhythms will manifest quickly in
various ways such as irritability, fatigue, lack of hunger, restless sleep and insomnia,
low resistance to illness, and lowered mental capacities.
1. What is your general sense of your body’s rhythms?
That when they are in Balance, you are very healthy, confident, alert and well.
2. Do you keep to a regular schedule with regard to eating, sleeping, and exercise?
Or does the time you do these vary from day to day?
No I’m on a pretty steady Schedule…not too much change at all!!
3. How closely are you connected with nature? Do you spend time outdoors every
day? Do you find yourself more tired, perhaps even more irritable, as we shift
from autumn into winter? Do you find yourself more energized, perhaps more
positive or optimistic, as we shift from winter to spring?
I stay pretty much the same. I’m from Connecticut and we adjusted to the change. I look
forward to the changes in the seasons. Know what has thrown me off is the dry, constant head
of El Paso TX…It makes me want to stay inside all day under cool air.
37
4. If you are a woman, what is the regularity of your menstrual period? Can you
identify a pattern with your nutritional habits, stress levels, and other daily rituals
that may influence your menses?
38
9
Unit
Unit 9: Applying Stress: Critical
Management to your Professional
Life
Information to Remember: Applying Stress: Critical Management
to your Professional Life
 Tai Chi is a moving meditation that includes a series of movements that help regulate the flow
of chi/energy. This practice is to help enhance one’s life health in the areas of the mind, body,
spirit, and emotions. The purpose is to be in harmony with the universal life flow of energy.
 Progressive muscular relaxation is a technique that consists of systematic series of muscle
contractions to reduce muscular tension. The purpose is to reduce one’s stress levels by
increasing the awareness of muscle tension and learn to reduce it.
 Social support groups is where one nurtures relationships with and among friends, family
members, and others whose company acts to buffer the ill effects of stress.
I was never in support of support groups, until I realized I needed help.
 Other ways of coping: Hobbies, Forgiveness, Dream Therapy, Faith, and Prayer
•Hobbies are a pleasurable pursuit or interest outside one’s daily work responsibilities through
which one begins to make order out of chaos.
1. Play an instrument
2. Nature hiking, or gardening
3. Painting
4. Working with clay
39
 Forgiveness is coping with unresolved anger issues where one feels wronged or violated and is
unable to get on with their lives.
Forgiveness was the hardest thing for me to get over in my life. Once I forgave myself, my
parents, friends, and society I became totally free.
 Faith is an optimistic attitude adopted to cope with stress, for which ones perceives a
connection to something bigger than oneself while prayer can be done in these ways: 1) clear
transmission of thoughts, 2) expression in the present tense, and 3) expression of a positive
context.
Faith has shaped many lives, and it has caused many wars; but it has been proven to heal in
many ways. It always makes the human spirit feel good when it knows something bigger is
watching over them.
Resources: Exercises/Journals for Peace

Exercise 4.4: Dreams: The Language of Symbols
This exercise was chosen to recall a recent dream that seemed significant and to interpret it.
▪
Exercise 16.2: Hobbies and Outside Interests
This exercise was chosen to figure out what your current outside interests are and how to fulfill
the passions of them.
▪
Exercise 16.3: The Healing Power of Prayer
This exercise was chosen to refine the healing power of your prayers. Prayer, and connected with a
higher power has a calming effect on the body, and all its systems.
▪
Exercise 16.4: Friends in Need
This exercise was chosen to define the word friend, list your current friends, and how you evaluate
your circle of friends. This was needed since the cavemen. Today the word friend is taken too lightly,
and we always have to be on the lookout for who are real friends.
▪
Exercise 16.5: Sweet Forgiveness
This exercise was chosen to write down a person or persons whom you feel some level of
resentment, what feelings arise when you see or hear this person’s name, and search your soul to
forgive this person.
▪
Exercise 23.1: The Ying and Yang of Life
40
This exercise was chosen to determine the two opposite aspects. We need both to have balance. We
will always need good and evil, but when the balance we have harmony.
41
Additional Information
List at least one book, article, two websites, video, Microsoft PowerPoint presentation material,
reading or other material you want to include in your resource guide. Identify your sources as
primary or secondary sources. You should document all sources using APA citation.
Include a brief statement (1-2) sentences stating why you selected each of the additional resources for
inclusion in your resource guide.
References
Campbell, J. (2010, September 3). The Wisdom of Joseph Campbell. website: http://contenthsc.kaplan.edu/HW410_1101C/INSTRUCTION_hN6Dam6QTkR7xzbrMnQNw.xml_WEB_RESOURCES_dn_16_1.html
Kaplan Higher Education. (2012). Online lessons [Microsoft Word document].
Retrieved from Lecture Notes Online Web Site: http://kucampus.kaplan.edu
Kaplan Higher Education (2012). PowerPoint slide presentations.[PowerPoint slides]. Retrieved from
Lecture Notes Online Web Site: http://kucampus.kaplan.edu
Sapolsky, R. (2004). Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, StressRelated Diseases, and Coping. (3 ed.). New York, NY: St. Martin’s Press.
Seaward, B. (2008). The Art of Peace and Relaxation Workbook. Sudbury, MA: Jones and Bartlett.
Seaward, B. (2009). Managing Stress: Principles and Strategies for Health and Well-Being. (6 ed.).
Sudbury, MA: Jones and Bartlett.
Seaward, B. (2012). Managing Stress: Principles and Strategies for Health and Well-Being Audio
Files. (6 ed.). Retrieved from http://health.jbpub.com/managingstress/6e/audio.cfm
The only real resources needed for this class was the primary sources,
Seawards “Managing Stress: Principles and Strategies for Health and Well-Being”, and Sapolsky’s
“Why Zebras Don’t Get Ulcers; The Acclaimed Guide to Stress, Stress Related Diseases, and
Coping”. I used the following as secondary sources:
1. Kaplan’s PowerPoint Presentations for each Unit.
2. Kaplan’s online lessons for each Unit
3. The Joseph Campbell website
42
4. http://www.kushs.net/kaplan/HW410/Ragtime.mp3 for the Mountain Lake Cd
5. http://www.kushs.net/kaplan/HW410/TheCrimeOfTheCentury.mp3 for the Rainbow CD
6. The help and inspiration of my Kaplan Instructor Prof Ruthy Watson, and “Beast Mode”
classmates.
There were no other sources needed to affectively handle the task of putting together this
resource. HW410 provided all I needed.
43