Stress Management and Prevention
Stress Management and
Prevention Program
Resource Guide
1
Stress Management and Prevention
Program Resource Guide
By
Candii Dana
Table of Contents
UNI T
1
THE
NATURE
OF
STRESS
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
2
THE
PHYSI OLOGY
OF
ST RESS
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
3
PSYCHOLOGY
OF
STRESS
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
4
PERSONALI TY
TRAI TS
A ND
THE
HUMAN
SPI RI TUALI TY
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
5
DEALI NG
WI TH
STRESS:
COPI NG
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
AND
6
RELAXATION
MENTAL
TECHNI QUE S1:
I MAGERY
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
7
NUTRI TI ON
AND
Information to Remember
STRESS
BREATHI NG,
MEDI T ATI ON
Resources: Exercises
Tools: Journal Writing
UNI T
8
PHYSI CAL
EXERCI SE
AN D
ACTI VI TY
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
9
APPLYI NG
PREVENTI ON
TO
STRESS:
YOUR
CRI TICAL
MANAGEMENT
P ROFESSI ONAL
AND
LI FE
Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T
10
APPLYI NG
PREVENTI ON
TO
STRESS:
YOUR
PERSONAL
Information to Remember
Resources: Exercises
Tools: Journal Writing
ADDI TI ONAL
CRI TICAL
I NFORMATI ON
LIFE
MANAGEMENT
AND
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1
Unit
Unit 1: The Nature of Stress
Information to Remember:
Stress has been linked to all the leading causes of death.
Government figures compiled by the National Center for Health Statistics in 2004 provided a host
of indicators suggesting that human stress is indeed a health factor to be reckoned with (Seaward,
2009 p. 4). Currently the leading causes of death are dominated by what are referred to as lifestyle
diseases whose pathology develops over a period of several years or even decades (Seaward, 2009 p.
4). Lifestyle diseases are preventable by altering our choices, habits and behaviors that contribute to
them.
In the 1900’s the leading causes of death listed in order from the highest to the lowest were
influenza and pneumonia, tuberculosis, gastroenteritis, disease of the heart, vascular lesions of the
CNS (central nervous system), chronic nephritis, all accidents, cancer, certain diseases of early infancy
and diphtheria. Many of these can be treated with medications (National Center for Health Statistics,
2006, Seaward, 2009, p. 4). However in 2004 diseases of the heart topped the list followed by cancer,
stroke, deaths due to medial error, COPD, accidents, diabetes mellitus, Alzheimer’s, pneumonia and
influenza and kidney disease (National Center for Health Statistics, 2006, Seaward, 2009, p. 4).
The American Institute of Stress (www.stress.org) cites the following statistics (Seaward, 2009, p.4):

43 % of all adults suffer from adverse health effects due to stress

75 – 90 % of all visits to primary care physicians are for stress-related complaints
or disorders.
Not addressing one’s response to stress or physiological responses to stress is serious business
with regards to overall health and well-being. Sapolsky states that the stress-response can become
more damaging than the stressor itself, especially when the stress is purely psychological, because it
underlies the emergence of much stress related disease (2004, p. 13).
4
What are the physiological responses that are activated by the fight-or-flight response noted by Walter
Cannon?
Increased heart rate, blood pressure and ventilation to pump oxygenated blood to working
muscles, vasodilation of arteries to the body’s arms and legs with the greatest muscle mass, increased
serum glucose for metabolic processes during muscle contractions, increased free fatty acid
mobilization as an energy source for prolonged activity, increased blood coagulation and decreased
clotting time in the event of bleeding, increased muscular strength, decreased gastric movement and
abdominal blood flow to allow blood to go to working muscles and increased perspiration to cool
body-core temperature (Seaward, 2009, p. 7).
Walter Cannon formulated this fight-or-flight syndrome to describe the stress response and viewed it
in a positive light (Sapolsky, 2004, p. 12). He was very optimistic about the ability of the body to
weather all sorts of stressors (Sapolsky, 2004 p. 12).
What is the general adaptation syndrome?
The General Adaptation Syndrome (GAS) is a process in which the body tries to accommodate
stress by adapting to it with physiological changes. Hans Selye referred to all of these changes as the
GAS after studying the physiological effects of chronic stress on rats and the results outlined the
parameters of the physiological dangers of stress (Seaward, 2009, p. 13). Enlargement of the adrenal
cortex, constant release of stress hormones; corticosteroids released from the adrenal cortex, atrophy
or shrinking of lymphatic glands (thymus gland, spleen and lymph nodes), significant decrease in the
white blood cell count, bleeding ulcerations of the stomach and colon, and death of the organism
(Seaward, 2009, p. 13). Selye identified three stages that occur in the general adaptation syndrome:
stage one - alarm reaction has several body systems are activated and are senses are put on alert until
danger is over, stage two - resistance of the body trying to revert back to a state of physiological
homeostasis by resisting the alarm and one or more organs may be working overtime resulting in the
body entering stage three – exhaustion because one or more of the organs are targeted by metabolic
processes that can no longer meet the demand and fails to function properly (Seaward, 2009, p. 13)
Quote (n.d.) - Hans Selye ~ Its not stress that kills us, it is our reaction to it ~
Resources: Exercises:
Exercise: My Health Philosophy (Seaward, 2008 1.2)
Being able to look into the future and write desires does help build the intention toward a
clearer wellness vision.
Exercise: Self-Assessment: Poor Sleep Habits Questionnaire (Seaward, 2008, 1.3)
One or more factors may contribute to poor sleep quality. Completing this questionnaire
help uncover areas to improve “sleep hygiene”.
5
can
Tools: Journal Writing:
Journal: A Good Night’s Sleep (Seaward, 2008, 1.4)
This activity is a judgment free opportunity to examine sleep patterns and where changes could
be made to impact our overall quality of health.
Journal: Personal Stress Inventory: To Ten Stressors (Seaward, 2008, 1.5)
Taking stock in what causes the stress in your life, whether it is mental, physical, emotional or
spiritual identifying the stressor and duration of problem is vital to resolving response to these
triggers.
6
2
Unit
Unit 2: The Physiology of Stress
Information to Remember:
What chronic stress can do to the delicate balance between the nervous, endocrine and immune systems?
There are several disorders that affect three systems in our bodies that are byproducts of chronic
stress. When organs are subjected to excessive secretion of stress hormones they are denied the
ability to rest and may begin to dysfunction (Seaward, 2009, p. 73). Several states of disease and
illness first appear as stress-related symptoms if they are untreated may result in serious health
problems (Seaward, 2009 p. 73).
The nervous system disorders that are common from prolonged exposure to stress hormones are:
bronchial asthma, tension headaches, migraines, TMJD (Temporomandibular joint dysfunction), IBS
(irritable bowel syndrome) and coronary heart disease. Cardiac death is the leading cause of death
according to the American Heart Association. 600,000 Americans die from heart disease annually
(CDC).
As stated in our text Managing Stress, the immune system dysfunction related to constant exposure
to stress hormones can be classified in four categories. Exogenous-under reactive, exogenous-over
reactive, endogenous-under reactive and endogenous-over reactive. Exogenous-under reactive is
affected by external pathogens i.e. colds and flu. Exogenous-over reactive is affected by external
pathogens i.e. allergies. Endogenous-under reactive is affected by internal pathogens i.e. cancer.
Endogenous-over reactive is affected by internal pathogens i.e. rheumatoid arthritis and ulcers
(Seaward, 2009, p. 77).
Endocrine system disorders that are commonly exacerbated from too much stress and the hormones
produced by this system are hyperthyroidism and Cushing’s disease. Each can be treated, but
prolonged stress can cause the medication to not be absorbed as it should be or for treatments to be
effective (CDC). Reducing stress is vital because repeated exposure to cortisol accelerates the aging
process and may shrink brain cells (Hormone).
Can unresolved chronic emotional stress manifest in physical illness?
7
Physician Christiane Northrup, author of Women’s Bodies, Women’s Wisdom discussed the
relationship between chakras and various disease states (Seaward, 2009 p. 63). In the book Managing
Stress, there is a synthesis of interpretations from works by Gerber, Myss, and Donna Eden
regarding the seven energy chakras network system (p. 63-65).
Chakras align from the crown of the head to the base of the spine to connect various endocrine
glands. Each chakra is directly related to various aspects of the mind-body-spirit dynamic (Seaward.
2009 p. 62). The descriptions from the text are as follows: The first chakra is known as the root
chakra and is located at the base of the spine and is tied energetically to some organs of the
reproductive system, hip joints, lower band and pelvic area. The second chakra is known as the sacral
chakra and is associated with the sex organs. The third chakra is located in the upper stomach and is
known as the solar plexus feeding into the organs of the gastrointestinal track, including the
abdomen, small intestine, colon, gallbladder, kidneys, liver, pancreas, adrenal glands and spleen. The
fourth is known as the heart chakra and represents the heart, lungs, breasts, and esophagus. The fifth
chakra is located above the throat and is associated with the thyroid, parathyroid glands, mouth, vocal
chords and trachea. The sixth chakra is known as the brow chakra or third eye and is associated with
the pituitary and pineal glands. The seventh and final chakra is known as the crown chakra and is
associated with all matters of the soul and spiritual quest (p. 63-65).
Many people who are used to western medicine may have had some exposure to similar types of
meridian systems through the practice of shiatsu massage and Chinese acupuncture. Both of these
use the concept of interconnected points that allows energy to travel on pathways throughout the
body.
How does the mind body relationship lose harmonic equilibrium?
There are two possibilities that have been suggested. The first faults bioecological influences that
are repeated exposure to energy frequencies, natural (ultraviolet rays) or human-made (high tension
power lines) with rhythm greater than 7.8 Hz, which distort some aspect of the human energy field
(Seaward, 2009, p. 67). The second is self-produced emotional disturbances congest the energy field
at the astral (emotional) layer leaving these toxic thoughts that go unresolved and precipitate physical
ailments (Seaward, 2009 p. 68).
Richard Gerber, M.D. and Joseph Kirschvink speculated that exposure to various electrical
impulses and altering the integrity of magnetic properties of the cell’s health or rate of activity
resulting in mutations at the cellular level potentially opening the door for them to become cancerous
tumors (Seaward, 2009, p. 67). According to Gerber’s theory, thoughts, perceptions and emotions
originate in the various, layers of subtle energy cascading through the mind-body interface and are
decoded at the molecular level to cause biochemical changes in the body (Seaward, 2009 p. 68).
Gerber states that thoughts are particles of energy; negative thoughts are accompanied by emotions
which are filtered through the etheric level to the physical level resulting in immune-incompetence
(Seaward, 2009, p. 68).
Even though hazards of high tension power lines have fallen off the radar we are constantly
exposed to low energy frequencies like cell phones and microwaves which have a high potential for
disease development. With this increased exposure in our society today, it is even more important to
reduce our stress and negative impact on the mind-body and energy field connection.
8
Resources: Exercises:
Exercise: Immediate, Intermediate and Prolonged Stress Effects (Seaward, 2008, 2.2)
Answer the three questions and learn how to tune in and recognize a stressful reaction
throughout the states of the physiological response.
Exercise: Your Picture of Health (Seaward, 2008, 3.2)
Knowing what a picture is of our ideal health can forge our energy in the direction to
understand our choices that promote healthy quality of life.
Tools: Journal Writing:
Journal: Physical Symptoms Questionnaire (Seaward, 2008, 3.1)
Through this exercise assessing how often, the severity and duration will help connect stress
levels and possible stress-related symptoms identifying a path to controlling the physiological
response to stress.
Journal: My Health Profile (Seaward, 2008 3.3)
Seeing the aspects of our health can provide sound understanding of the aspects of our physical
health. Keeping an updated health profile will help to cement changes achieved through
addressing our stress.
9
3
Unit
Unit 3: Psychology of Stress
Information to Remember:
What are the unconscious thinking patterns of the ego described by Freud?
Freud theorized that all defense mechanisms share two characteristics: (1) they are denials or
distortions of reality and (2) they operate unconsciously, rarely does an individual use just one defense
mechanism (Seaward, 2009 p. 88) and for the most part we are not even aware of it.
Freud proposed a number of defense mechanisms: denial, repression, projection, rationalization,
reaction formation, regression, displacement, sublimation and humor, I will cover the six most
commonly used (Seaward, 2009 p. 88-89).

Denial: “I did not do it”

Repression: “I don’t remember doing it”

Projection: “He did it”

Rationalization: “Everyone does it”

Displacement: “He made me do it”

Humor: “I did it and a year from now maybe I'll laugh about this!”
At its best, the ego serves as the bodyguard for the soul and at its worst, the ego tries to control and
manipulate everything (and perhaps everybody). When ruled by fear and anger, the ego transitions
from a place of power to control, or what some people refer as the unhealthy ego (Seaward, unit 3,
lesson 2 p. 3).
What are the basic human fears?
Virtually anything can trigger fear (Seaward, 2009, p. 125) causing a cascade of emotional, physical
and physiological responses. As noted by Seaward, the complexity of anxiety, as Freud and his
followers discovered, many of these basic fears tend to overlap and intertwine making the origin of
10
some stressors difficult to isolate (p. 125). The basic human fears are: failure, rejection, the unknown,
death, isolation and loss of self-dominance and are associated with the inability to access and utilize
inner resources resulting in low self-esteem or being associated with low self-worth (Seaward, 2009, 9.
125).

Failure is often associated with lack of achievement when in reality it is caused by lack of
effort and the flip side is the fear of success leading one to become frightened of
“defending the title” and not being able to match previous success (Seaward, 2009, p.126).

Rejection goes by other names including fear of intimacy or commitment and becomes
anxiety when lack of approval or acceptance supports one’s inner feelings of low selfesteem. Wayne Dyer associated fear of rejection with feeling of guilt and worry (Seaward,
2009, p. 126)

Unknowns can cause tremendous apprehension and intimidation and is a black hole in the
wall of the ego. It may be difficult to create a strategy for dealing with situations of the
unknown, but the best choices are to gain information about the situation and rely on the
inner resources of faith and self-reliance (Seaward, 2009, p. 127).

Isolation can be felt at any point in our lives. Seeking out social supports is important as
we age into adulthood. People can get trapped by their other fears and not create their
network to reduce the opportunity for isolation. Buscaglia notes that absence of love does
not produce fear of rejection so much as it cultivates fear of loneliness (Seaward, 2009, p.
126).

Death causes people to be excessively cautious and typically have many unresolved issues
in their lives and have many personal regrets (Seaward, 2009, p. 126). This fear may also
inhibit their ability to take calculated risks (Seaward, 2009, p. 126) as a Type R personality
would be able to and stay resilient.

Loss of self-dominance is basically a fear of loss of personal freedom. This fear is
prominent in the personality type described in learned helpless-hopeless people who feel
they have no control in their lives (Seaward, 2009, p. 127).
There are many types of therapy to help people overcome specific fears and though not every
therapy is right for everyone and the length of time treatment is necessary is dependent on the
person, the type of fear and severity. The steps that are taken may vary for individuals for them to
gain the ability to no longer be the victim and feel in control of their level of reaction.
Why is self-esteem a prerequisite for creating stress-resistant personalities?
Self-esteem is a belief that one has value and self-worth as a person. Through the research that
Buscaglia conducted he found that most people are deficient in their capacity to love themselves
unconditionally and that they are restrained from expressing self-love by their low self-esteem
(Seaward, 2009, p. 102). A recurring pattern of “not completely liking myself because…” creates a
negative-feedback system that perpetuates a lifetime of unhappiness. This phenomenon is more
descriptively referred to as chronic stress and is associated with low self-esteem.
11
Without a solid self-esteem it would be difficult to maintain the characteristics of a stress-resistant
personality. People need to focus on their special qualities to move toward unconditional selfacceptance and unconditional self-love (Seaward, 2009, p. 103)
Self-esteem is the bottom line defense and there are seven practices to enhance quality of life:
always focus on action, live consciously, self-acceptance, self-responsibility, self-assertiveness, living
purposely and personal integrity (Seaward, n.d. PPT)
Resources: Exercises:
Exercise: The Stress Emotions: Anger and Fear (Seaward, 2008, 5.1)
A quick exercise to assess how anger may surface through behaviors or physical responses
throughout the day.
Exercise: Fear This! (Seaward, 2008, 5.7)
What is driving the stress: Could it be the fear of failure, rejection, unknown or fear of another
basic human feeling. May overlap and are related. Get in touch with potential fears by honestly
answering these three questions.
Tools: Journal Writing:
Journal: The Psychology of Your Stress (Seaward, 2008, 4.1)
Perceptions, attitudes, and behaviors may be connected to psychological actions. Three
questions that could help identify mechanisms in place to protect our emotions and how unmet
expectations might cause someone to go through the steps of the grieving process.
Journal: Creative Altruism: The Power of Unconditional Love (Seaward, 2008, 4.8)
To give openly to others without expectations can improve our spirits. Through this journal
activity we can define our expression of love.
12
4
Unit
Unit 4: Personality traits and the
Human Spirituality
Information to Remember:
What are the traits of the stress resistant types of personality?
People habitually differ in how they modulate their stress-responses with psychological variables.
Temperament and personality have much to do with how one regularly perceives opportunities for
control or safety signals when they are there, whether ambiguous circumstances are interpreted as
good or bad news, whether social support is sought out and used (Sapolsky, 2004, p. 309).
According to Seaward stress resistant personalities tend to let things roll off their backs that have
certain identifiable characteristics that help them deal with big issues in a positive way (Seaward, n.d.
word doc)

Hardy Personality: Dr. Suzanne Kobasa and Salvatore Maddi found three specific traits
that collectively acted as a buffer to stress these included commitment, control and
challenge. This personality is able to control their emotions and challenges themselves to
get through any situation, staying committed and invested in one’s self value (Seaward,
2009, p. 145).

Survivor Personality: This personality has the traits that comprise a unique winning attitude
to overcome adversity and challenges, no matter what the odds may be, survivor comes
out the victor not the victim (Seaward, 2009, p. 146).

Calculated Risk Taker (Type R): This personality type approaches situations in the frame
work of challenge and not fear. They face danger and almost thrive on it but only after
calculating the risk and choosing the most level-headed solution (Seaward, n.d. word doc).
The evidence is clear that we may not be able to change our personalities, we can influence how we
think about things, the attitudes we choose to take, beliefs, perceptions and select behaviors that help
make us more resilient to stress.
13
What are the seasons of the soul as an approach to human spirituality?
There are four processes that collectively nurture the growth of the human spirit: centering,
emptying, grounding and connecting which all of these processes are found in virtually every form of
relaxation and several coping techniques used to deal with stress (Seaward, 2009, p. 179). These
common bonds of human spirituality can be related to the cycle of the seasons, referred to as the
seasons of the soul (Seaward, 2009, p. 179).

Centering is autumn, where one goes to the inside to do some deep reflection on one’s real
self (Seaward, 2009, p. 179).

Emptying is winter, a process of letting go of one’s thoughts, cleansing of our consciousness
making room for new insights (Seaward, 2009, p. 179).

Grounding is spring, where new insights are sought and received once there is room made
from the emptying process (Seaward, 2009, p. 180).

Connecting is summer, which is a time for celebration, sharing and building one’s
community and connecting to one’s environment (Seaward, 2009, p. 181).
The order of the four steps is important to the effectiveness of the process giving the sequence an
unparalleled strategy to nurture inner strength and enhance spiritual well-being.
What is the difference between a roadblock and distraction as they relate to our spiritual journey?
Roadblock is a metaphor to explain how stressors act as obstacles or obstructions on the human
journey or spiritual path, yet these are not meant to be avoided, but rather they are meant to be
dismantled, circumnavigated, or transcended so that one can move on with one’s life (Seaward, 2009,
p. 186).
Distractions are material possessions (greed and wealth) and/or behaviors (additions) that distract
one from making progress on the spiritual path, possibly pulling one off the spiritual path indefinitely
(Seaward, 2009, p. 187).
Human spirituality can be defined as the maturation process of a higher consciousness as
developed through the integration of three facets: an insightful nurturing relationship with oneself
and others, the development of a strong personal value system, and meaningful purpose in life
(Seaward, 2009, p. 189). There are many roadblocks and distractions available in today’s world. Some
of the most significant are emotional stress, fear, alcohol, and drugs that impede our spiritual
potential and health.
Resources: Exercises:
Exercise: Stress and Human Spirituality (Seaward, 2008, 7.1)
From the list of your top ten stressors (unit 1) connect the stressors to relationships, values and
purpose in life to help enhance the soul-growth process.
14
Exercise: Your Personal Value System (Seaward, 2008, 7.5)
Expand and narrow values as the need arises based on relevance to changes in life. This activity
can help identify the pillar of your core values.
Tools: Journal Writing:
Journal: Stress-Prone Personality Survey (Seaward, 2008, 6.2)
Journal: Stress-Resistant Personality Survey (Seaward, 2008, 6.3)
These two activities can be done separately, but are beneficial if done together. Identifying what
type of stress personality will help indicate if steps need to be taken to become more resilient to
stress.
Journal: Giving Your Self-Esteem a Healthy Boost (Seaward, 2008, 6.4)
Ability to better handle stress is correlated to a healthy self-esteem. Through this activity create
lists to honor uniqueness, empowerment, mentors or role models, social support and calculated
risk-taking.
15
5
Unit
Unit 5: Dealing with Stress: Coping
Information to Remember:
What are the five stages of change identified by James Prochaska?
James Porchaska was fascinated with behavior change and his efforts resulted in what is one of the
premier models of behavior modification called “Stages of Change”, which was unique because this
approach acknowledges the aspect of relapse as a common part of the process and not failure until
itself (Seaward, 2009, p. 220).
The five stages include: precontemplation, contemplation, preparation/determination, action,
maintenance and relapse stages (Moore, 2010, p. 34) (all bullets, Moore, 2010, p. 38-39).

Precontemplation - I won’t or I can’t

Contemplation - I may

Preparation/determination - I will

Action - I am

Maintenance - I still am

Relapse - I will get back there
Processes of change encompasses a wide range of reflective experiences where people sort out
their thoughts, feelings and desires regarding their desires to change and can take place over a several
months or years (Moore, 2010, p. 40) they will travel through these five stages at different intervals or
time frames depending on what they may be working toward, but “real change has go to begin from
within” (Seaward, 2009, p. 221).
The healing power of humor therapy.
Humor is a coping technique and as a defense mechanism, humor decreases anxiety and increases
pleasure. Humor helps crack open the right side of the brain to gain a wider perspective on things so
16
we can laugh at ourselves balancing out common feeling of fears and frustrations (Seaward, n.d. slide
16). Humor therapy or comic relief is the use of humor to promote well-being through positive
thoughts, attitudes, and counterbalancing the deleterious effects of negative thoughts perceptions and
emotions on one’s health (Seaward, 2009, p. 259). There are three factors that must occur for humor
to be registered in the mind: sources that act as potential stimuli (must have something to laugh at),
interpretation of the stimuli (perceive the stimuli as funny) and behavioral response (laughter, smiling)
(Seaward, n.d. slide 6). In his book Laugh after Laugh, Dr. Raymond moody identifies four categories
describing most people’s sense of humor: conventional, life of the party, creative and good sport
(Seaward, 2009, p. 265-266).
 Conventional describes more than one person’s laughter at the same thing at the same time
agreeing that it is funny (Seaward, 2009, p. 265).
 Life of the party describes the class clown typically the person who gets all the laughs
(Seaward, 2009, p. 266).
 Creative describes those whose professional career is joke writing, usually very quick witted,
imaginative and creative (Seaward, 2009, p. 266).
 Good sport describes someone who can take a practical joke and not take it to personal or
get their feelings hurt and can laugh at themselves enjoying being human (Seaward, 2009,
p. 266).
Norman cousins (1915-1990) wrote the classic book Anatomy of an Illness (1976), about how he used
humor to help heal him from serious disease and brought the importance of humor to the national
consciousness in terms of mind-body-spirit healing, paving the way for the field of
psychoneuroimmunology (Seaward, 2009, p. 259).
Upon the death of legendary comic Bob Hope, who lived to be 100, his daughter interviewed on
Larry King Live noted that comedians and musical composers tend to live longer than most because
of having a positive attitude (Seaward, 2009, p. 259). Humor is a coping technique not a panacea for
all ills, it does provide benefit in a bad situation (Seaward, 2009, p. 259). There are many ways to
tickle your funny bone and augment your sense of humor, but like anything worth having you have
to work at it (Seaward, 2009, p. 277).
What are the positive benefits to reframing and positive affirmations?
Reframing is a term used to describe a positive mind frame of a stressful event. It’s not a denial or a
Pollyanna delusion. Rather it is an exercise in ego detachment from the unmet emotional expectation
(Seaward, n.d. slide 9). Positive affirmations are acceptance and appreciation of the current event and
only work when the unconscious mind is united with the conscious mind (Seaward, n.d. slide 12).
Both can help to reduce the negative toxic thoughts that have an addictive quality according to JohnRoger.
Reframing can alter current mind frame to a less threatening perception from a negative selfdefeating attitude to a positive one, allowing steps toward peaceful resolution (Seaward, 2009, p. 202).
The seeds of this cognitive type of process began with the work of Albert Ellis in what he referred to
as “Rational Emotive Behavior Therapy” (REBT) which he was convinced that people could be
17
educated and trained to favorably alter negative or stress-related attitudes decreasing the intensity of
perceived stress (Seaward, 2009, p. 202).
Affirmations are a great tool to help one reprogram their negative thinking. The best way to
harness the power of controlling stress with them is to practice, practice, practice. When you start an
affirmation make sure it is truly positive, realistic and something you want to say. Affirmations are a
beneficial tool to use with meditation too. If affirmations and reframing are used together the toxic
thought process is restructured, changing perceptions of stressor from threatening to nonthreatening.
Resources: Exercises:
Exercise: One Thousand Things Went Right Today! (Seaward, 2008, 8.2)
Set the stage for positive thinking. When we are stressed it is sometimes hard to see the good
when it does happen. This builds the patterns of focusing on the positive.
Exercise: Positive Affirmation Statements (Seaward, 2008, 8.3)
Positive affirmations can help boost our self-esteem. By using this activity we can engage the
unconscious mind to plan when and where to use affirmations connecting them to a symbol or
image. Like any processes that involve our minds, behavior change or thought process changes
practice and more practice with this and it will become second nature.
Tools: Journal Writing:
Journal: Value Asset and Clarification (Seaward, 2008, 9.1)
Evaluate what is at the center of your soul through this activity. As our lives change, at times so
do our values. Examine when there might be a value conflict and it might be time to change
priorities.
Journal: The Importance of Prioritization (Seaward, 2008, 15.3)
Not always can you rely on the function of your brain to help discern what is critical to
complete and what it not. Having this tool helps to take the emotional judgment out of completing
a task and lends it to organizing based on importance and urgency.
18
6
Unit
Unit 6: Relaxation Techniques 1:
Breathing, Meditation, and Mental
Imagery
Information to Remember:
Benefits of Mental Imagery and uses for relaxation, behavioral changes and healing.
There are two scientific journals devoted to research mental imagery and visualization as healing
modalities; The Journal of Mental Imagery through Marquette University and Imagination, Cognition and
Personality through Yale University (Seaward, 2009, p. 392). One focus of these journals involves the
use of visualization as a complementary tool for improved health status in the treatment of cancer,
elevated blood pressure, chronic pain, asthma, obesity, bone fractures and headaches (Seaward, 2009,
p. 392). Research results from Japan indicate that guided imagery relaxation used by more than 150
subjects revealed a significant decrease in salivary cortisol (Watanabe, 2006) suggesting the beneficial
effect the mind can have on the body’s stress physiology (Seaward, 2009, p. 393).
Three areas that we studied to use mental imagery were to help us improve our relaxation
technique with natural scenes, address negative health behaviors and internal body images meant to
heal a disease or illness.
Using natural scenes are suggested to simulate locations where people typically escape the stress of
their environments and provide an equal if not more profound sense of relaxation when practiced
regularly (Seaward, 2009, p. 396). Although the visualization of these scenes will not make personal
problems go away, it appears to help shrink them down to a tolerable size making them more
manageable to deal with and resolve (Seaward, 2009. p. 396).
Behavior changes that can be addressed by using mental imagery are stopping tobacco, process
addictions like workaholism, improved athletic performance and weight loss programming. This
technique is used in conjunction with other behavior modification tactics and coping strategies has
proved to be effective for some people (Seaward, 2009, p. 387). Seaward states that mental imagery
does reinforce a new desired behavior and will have stronger impact with repeated use over time (p.
387). This cognitive restructuring is achieved by picturing the desired outcome of the new behavior
19
can be enhanced with positive affirmations that reinforce the strength of the image (Seaward, 2009,
397).
Internal images such as healing tissues, mending broken bones and shrinkage of cancerous tumors
can be affected by using this process. In the past 10 years there have been many documented cases
of people using mental imagery to rejuvenate and restore their bodies to health from spontaneous
remissions of cancerous tumors and dysfunctional organs to mended bones and connective tissues
(Seaward, 2009, p. 399). Through their imagination patients pictured their tumors or injured body
parts and actively saw the healing take place. Mental imagery is not meant to be a replacement but a
complement to medical practices and can be more effective than pharmacological medicine alone
(Seward, 2009, p. 399).
What are the physiological and psychological effects of meditation?
I like a statement that is made in the book in chapter 18 “We are guided by our inner wisdom only
when we take the time to stop and listen (p. 353). Even though some religions shun meditation as a
religion it is not a religion but a solitary practice of reflection on internal stimuli rather than external
(Seaward, 2009, p. 353). Seaward goes on to note that meditation is like an eraser that cleans the
mind’s blackboard, uncluttering the mind to bring about mental homeostasis (p. 353). In a
comprehensive review of studies investigating the psychological effects of meditation, Delmonte
according to Seaward concluded that meditation did promote a greater sense of well-being and inner
peace and is a major tool in the practice of psychotherapy (p. 366).
According to many studies listed by Seaward in our text there are many physiological benefits from
meditation which include: meditation reduces alpha waves (EEGS), reduces muscle tension, reduces
resting blood pressure, reduces resting heart rate, reduces blood lactate levels, promotes mental
calmness, promotes better quality sleep, increases concentration skills, enhances efficacy of immune
system, decreases anxiety, enhances cardiac efficiency and in all its many methods, unequivocally
produces beneficial changes to both mind and body (Seaward, n.d. slide 29).
What is color therapy?
Color therapy are associated with mental imagery is shown to have healing qualities (Seaward, 2009,
p. 403). Colors of light have specific vibrations that may augment the healing abilities of the mind
(Seaward, 2009, p. 403). There was a good explanation in the text refer to the picture listed under
additional resources. There are hundreds if not thousands of search results when color therapy is
Googled. Color therapy is not for everyone, increasing knowledge of the connections of color to our
chakras is recommended by Seaward. Other terms that it is known by are chromotherapy and there
is even colorpuncture (acupuncture that relies on the color energy fields).
While all the various color spectrum samples might be slightly different all of them have mostly the
same themes throughout the color spectrum. The color wheel presented in this guide red is related
to increasing physical activity and vitality, orange stimulates creativity and productivity, yellow
increases fun and humor, green supports balance and harmony, blue increases calmness and peach,
indigo increases wisdom and envisioning, and violet stimulates intuition and imagination (Color
wheel).
20
Resources: Exercises:
Exercise: Bridging the Hemispheres of Thought (Seaward, 2008, 18.3)
Balance between the left-brain and right-brain takes practice, thanks to this exercise identifying
the dominant thinking style will help stretch the ability of the brain bridging the two hemispheres.
Tools: Journal Writing:
Journal: Too Much Information (Seaward, 2008, 18.1)
The solution for information overload is meditation. This journaling activity will help guide
solutions to successfully decrease quantity of information taken in each day, discusses how filters
can help in the reduction of how much is shared in conversations and options to quiet the mind.
21
7
Unit
Unit 7: Nutrition and Stress
Information to Remember:
The Relationship between nutrition, stress and the immune system illustrated through the Domino Effect.
There is a dynamic relationship between food, stress, and health with all three affecting the immune
system which can be described through the use of four dominos (Seaward, 209, p. 489):

Domino 1: Stress depletes nutrients like the water-soluble vitamins and essential minerals
that are used for energy production in the preparation for the fight or flight response even
when sitting in front of the computer all day (Seaward, 2009, p. 489).

Domino 2: With the increase of fast food and the availability of prepared foods available at
low costs, fast paced life styles and more families with both parents working outside the
home the current American lifestyles under stress do not engage in good eating habits leading
the body to do all it can to compensate for the lack of nutrients, eventually compromises
various aspects of health (Seaward, 2009, 489).

Domino 3: Some foods consumed increase the sympathetic drive or other physiological
responses elevated (Seaward, 2009, p. 489). The foods that add to this response are caffeine,
processed sugar, processed flour, salt and some people use alcohol beyond moderation trying
to relax which presents many problems, even causing this domino to fall on the next one
(Seaward, 2009, p. 489).

Domino 4: Toxins can build up from consuming processed foods that contain residues of
synthetic or petroleum based fertilizer, herbicides and pesticides found in many food items
which can hinder the immune system from doing its job effectively opening the door to
cancer, diabetes, cold and flues (Seaward, 2009, p. 489).
Stress, nutrition and our health are all components in our longevity and aging well. The fall of each
domino increases our chances of health risks. With the compounding of damage stress can do we
need to be good stewards for our bodies and eat nutritionally dense foods over the full color
spectrum, rainbow eating.
22
What are a few of the psychological effects of food?
We are bombarded daily with messages of eat this not that and why we should eat this, playing on
our subconscious to eat, eat, eat. Some of the consequences of this mindless emotional eating can
become eating disorders such as anorexia, bulimia, overeating and just plain cravings.
Cravings can begin if we reach a low point and select a certain food and return to that same food
again when a similar or same type of situation occurs. If we select that same food enough we can
begin to condition ourselves to return to that food to feel a change in our anxiety or stress levels. An
occasional craving is not bad but if you can’t get past a situation without a particular food, then that is
a problem.
Anorexia can be classified as both under-eating and gorging, but I will only address the undereating at this time. We are all looking for control but those that withhold food or starve themselves
are typically well educated females who feel helpless and want to gain control through self-starvation
(Seaward, 2009, p. 503).
Bulimia causes individuals to gorge and then purge the food that they have consumed. The
subconscious messages mentioned previously confront women who are already struggling with selfworth, self-image and self-esteem issues in an effort to control their body weight (Seaward, 2009, p.
503). The resulting behavior is a caloric struggle of balance between their body weight and intake.
Overeating can be a factor of many mechanisms including guilt, loneliness or nervousness and
food is used to calm or pacify the nerves becoming ingrained in the daily routine (Seaward, 2009, p.
503). Overeating can be a means to create a protective shell keeping people at a distance adding to
their low self-esteem (Seaward, 2009, p. 503).
The hypothalamus controls the appetite and emotional feelings, when food is placed in the
stomach a calming message is sent to the hypothalamus to decrease the intensity of neural stimulation
throughout the rest of the body (Seaward, 2009. p. 503). This reveals a profound connection
between food and stress that is often overlooked in the field of stress management (Seaward, 2009, p.
503).
Recommendations for healthy eating habits.
We are brought into this world and our lives revolve around eating and sleeping. Depending on
the heritage and family traditions like most people in the US food brings people together. We
celebrate life, living and death with food. Depending on how we were raised our relationship with
food has been ingrained since we were born. There are no shortages of how to get back on the right
track, stay on the right track and what is the right tracking to healthy eating habits, in our text
Seaward includes a few hints (p. 507, this applies to all bullets below).

Thoroughly wash all fruits and vegetables before eating to remove any pesticides to reduce
the cumulative effects these toxins can have in our bodies.

Avoid when possible canned fruits and vegetables where the vitamins and minerals have
been absorbed into the water and is typically discarded and not utilized with the meal. Also
there is a great deal of information out now regarding the lining of canned foods may
23
contain Bisphenol A (BPA) which has been linked to breast cancer and early puberty in
women (Alter, 2008).

If you are going to take nutritional supplements take them with food and water not on an
empty stomach. Don’t spend extra money on “time released” items as this is a marketing
gimmick. Check all contra-indications of prescription medications before starting any
supplements or herbal remedies.

Make small changes that can be maintained before adding new behavior changes.

Eat protein with carbohydrates to reduce the chance of fatigue setting in and glucose rising.

If you are away from home for a meal consider going to the grocery store and get some
produce instead of a fast food drive through.

Switch from caffeinated beverages to caffeine free teas and try to avoid caffeine before
going to bed. Avoid diet beverages with aspartame.

DRI are not optimal levels they are just recommendations. Consider increasing your
nutrient levels without pushing the levels of toxicity.
Resources: Exercises:
Exercise: Stress-Related Eating Behaviors (Seaward, 2008, 27.1)
Participate in this brief survey. A Score of 20 points or more indicates that eating behaviors are
not conductive to reducing stress.
Exercise: Self-Assessment: Nutritional Eating Habits (Seaward, 2008, 27.2)
Complete assessment to define your eating patterns and those that may be associated with a
stressed lifestyle.
Exercise: The Rainbow Diet (Seaward, 2008, 27.3)
The rainbow diet typically addresses eating a variety of color. This activity attaches food choices
to the various chakra regions.
Tools: Journal Writing:
Journal: Food, Glorious Food! (Seaward, 2008, 27.4)
Describe nutritional habits and different daily activities or situations.
24
Journal: Fast Food Nation (Seaward, 2008, 27.5)
Many foods that we consume play a role in the brain neurochemistry. Use this journal to
explore fast food and junk food habits that might be affecting behaviors. Share observations.
25
8
Unit
Unit 8: Physical Exercise and
Activity
Information to Remember:
What are the physiological effects of physical exercise?
As it states in the text by Seaward, exercise like money in the bank can be considered an investment
in health (p. 515). To reap the long-term benefit of exercise one must continue to keep doing them
(Seaward, 2009, p. 515). Once someone has kept up exercise 6-8 weeks cardiovascular efficiency can be
equated with better health status which include these benefits (including all bullets Seaward, 2009, p. 515):
decreased resting heart rate, blood pressure, muscle tension, cholesterol/triglyceride levels, bone
demineralization, rate of aging, better quality sleep, increased resistance to colds and illness, increased
efficiency of heart and tolerance of heat and cold through acclimatization (Seaward, n.d. slide 12).
Exercise becomes increasingly more important as we go through the aging process to maintain
healthy metabolic balance, challenge to our cardiovascular and neuromusculoskeletal systems bringing us
closest to the mountain of youth we may have available to us (Seaward, 2009, p. 516).
Physical exercise is stress, but also helps to reduce stress.
Exercise is a stress response. Exercise acts as a catalyst to keep the body’s physiological systems in
balance through energy metabolism, hormones, enzymes, and food substrates used for their intended
purpose (Seaward, 2009, p. 516). Some of the benefits of exercise include: increased heart rate, blood
pressure, rate of breathing, metabolic activity, muscle contraction and perspiration which are all signs
of stress. However there is a relationship between physical exercise and the relaxation response
referred to as the parasympathetic rebound.
Parasympathetic rebound is homeostasis after physical exercise which initiates a calming response
and decrease in heart rate, blood pressure and respiration rates leading to quicker return to
homeostasis below pre-exercise levels (Seaward, n.d. slide 3-4).
Steps to initiating a fitness training program.
26
Exercise is necessary to maintain proper homeostasis as we have discussed throughout the last
several chapters. Maintaining a fitness program requires both internal and external reinforcement to
gain the physiological changes to take effect (Seaward, 2009 p. 522). Smart goal setting is a way a
health educator and group fitness leaders have been trained to help individuals improve their ability
to maintain fitness regimens throughout crucial periods for optimal health (Seaward, 2009, p. 522).
There are seven steps to help guide individuals through this 8 week period to gaining the best
benefit from an exercise program which include:

Start cautiously and progress moderately with your program keeping a target heart rate,
intensity, frequency and duration to help reach health and fitness goals (Seaward, 2009, p.
522).

Pick an activity you really enjoy to help you improve cardiovascular endurance, muscular
endurance and strength, flexibility and is least likely to result in overuse injuries to muscle
tissue and joints (Seaward, 2009, p. 523).
Resources: Exercises:
Exercise: My Body Rhythms (Seaward, 2008, 28.4)
Complete this activity to assess rhythms that influence the natural cycles that might be disrupted
manifesting in various unhealthy forms.
Exercise: Your Circadian Rhythms (Seaward, 2008, 28.3)
Monitor lifestyle behaviors for a full week.
Tools: Journal Writing:
Journal: My Body, My Physique (Seaward, 2008, 2802)
In this journal section questions probe “So how do you feel about your body, your physique?”
Time to be honest and realistic.
27
9
Unit
Unit 9: Applying Stress: Critical
Management to your Professional
Life
Information to Remember:
Why is forgiveness important for stress reduction?
Forgiveness can mean many different things to different people. Sometimes associated with the
process of condonement, absolution and self-sacrifice perpetuates the feelings of victimization
(Seaward, 2009, 330). There can be emotional pain involved with forgiveness, however it is described
by Suzanne Simon and Sidney Simon in their book Forgiveness as in internal healing process where
self-esteem is restored through devictimization, where toxic thoughts and emotions are diluted and
released (Seaward, 2009). This helps to come to terms with stressful issues and to find peace
(Seaward, 2009, p. 331).
According to Colin Tipping (2002) and Robin Casarjian (1992) the essential aspects of forgiveness
is a coping technique that we must not only practice when forgiving others but also ourselves for
thoughts or behaviors that are less appropriate (Seaward, 2009, p. 331).
I have found that as I have gotten older spending unproductive energy on those things that I
cannot change does not give me any benefit. If I feel that someone has “done me wrong”, I have
learned to just let it go and verbalize out loud that I forgive them. Even if no one else hears the
words I say, it has taken the emotion I may feel out of the situation removing energy that would have
been spent stewing over the situation.
Hobbies are an important part of stress reduction program.
When we use our creative abilities we are making order out of chaos on a very small scale (Seaward,
2009, p. 330). When I read this it totally makes sense. When I cross-stitch I start with a blank slate
and have to create an object by following a pattern and sometimes the patterns are hard. It is easy to
make a mistake on a pattern that I am following; I am constantly working to make order of this
process.
28
Hobbies allow a person to invest in themselves in several areas and help to build self-esteem
(Seaward, 2009, p. 330). If a person has a bad day at the office they can come home spend time on
their hobby and neutralize the feelings and boost their self-esteem (Seaward, 2009, p. 330). These
healthy active diversions offer temporary escape from sensory overload and promote clearer thinking
when attention is needed to return to the issue (Seaward, 2009, p. 329). These active escapes
contribute to one’s identity, character and self-esteem (Seaward, 2009, p. 329).
Cognitive flexibility is picking the right strategy at the right time.
Sapolsky notes that Martin Seligman’s work demonstrates how useful and healthy it is to be able to
switch the loci of control and when something good happens you want to believe that this outcome
is from your efforts with long lasting implications for you (p. 412). When something bad happens
you want to believe that it was due to something out of your control with limited implications
(Sapolsky, 2004, p. 412).
Regardless of which coping style is a person’s most natural style a key point is that different styles
tend to work better in different circumstances and coping can take a variety of forms (Sapolsky, 2004
p. 411). Implicit in switching to the optimal strategy for the particular circumstance is having the
cognitive flexibility to switch strategies, period (Sapolsky, 2004, p. 412). Coping responses built
around fixed rules and flexible strategies requires that we fight the reflex common to most of us
which is to work twice as hard to cope the usual way; during times of stress, finding the resources to
try something new is really hard and is often what is needed (Sapolsky, 2004, p. 412).
Since finding new tools to cope in times of stress it is important to have resources readily available
to use at the drop of hat. The more they are used the easier it will be to draw on them in stressful
times. Some that I rely on most often are: reframing, time out, visualization, better breathing,
exercise or what I like to call movement therapy, time with animals and laughter.
Resources: Exercises:
Exercise: Hobbies and Outside Interests (Seaward, 2008, 16.2)
This highlights what interests outside professional work one might have and steps to insure
completion of a hobby project. There is no satisfaction from leaving projects undone and which
can break down self-esteem.
Exercise: Defining Your Support Group (Seaward, 2008, 16.1)
In depth questions to complete about good friends supporting you and how you can be a good
friend to others.
Tools: Journal Writing:
Journal: Sweet Forgiveness (Seaward, 2008, 16.5)
“You cannot shake hands with a clenched fist.” Indira Gandhi, acknowledge in this journal entry
resentment that might be causing hurt feelings. Then practice the act of forgiveness and let the
feelings go.
29
10
Unit
Unit 10: Applying Stress: Critical
Management to your Personal Life
Information to Remember:
Progressive muscular relaxation.
Muscle fibers can shorten and lengthen during contractions. Shortening like the barrel of a
telescope is called concentric contraction, lengthening is called eccentric contraction and isometric
contractions occur without any noticeable movement, which is primarily associated with painful
muscle tension produced by stress (Seaward, 2900, p. 456).
Progressive muscular relaxations (PMR) is a process to contract and relax each muscle group which
Edmund Jacobson believed would promote awareness of muscle tension and deepen the experience
of relaxation not only in the muscle itself but throughout the whole body (Seaward, 2009, p. 456).
This technique was very easy to learn and teach having a progressive series of systematic phases
combining isometric muscle contractions with periods of complete muscle relaxation (Seaward, 2009,
p. 457).
What did original steps of Jacobson’s PMR include?
Jacobson presented his PMR to the American public in his book You Must Relax, one of the first
clinical attempts a preventative medicine (Seaward, 2009, p. 456). Jacobson’s professional back
ground to lead the medical community to embrace his technique as its own (Seaward, 2009, p. 456).
The original steps of PMR included: all bullet points (Seaward, 2009, p. 457).
1. The progression of muscle groups should start with the lower extremities and move up to
the head.
2. Muscle groups should be isolated during the contraction phase, leaving all remaining
muscles relaxed.
3. The same muscle groups on both sides of the body should be contracted simultaneously.
30
4. The contraction should be held for 5 to 10 seconds with a corresponding relaxation phase
of about 45 seconds.
5. The individual should focus attention on the intensity of the contraction, sensing the
tension level produced.
6. During the relaxation phase of each muscle group, special awareness of the feeling of
relaxation should be focused on, comparing it to how the muscle felt when it was
contracted
Physiological benefits of PMR.

Currently, PMR is used to effectively intervene in physical disorders such as insomnia,
hypertension, headaches, lower-back pain and TMJ (Seaward, 2009, p. 457).

Decrease levels of muscle tension (Seaward, 2009, p. 457).

Increase overall awareness of muscle tension (Seaward, 2009, p. 457).

Decrease in headaches (Seaward, 2009, p. 457).
Resources: Exercises:
Exercise: Progressive Muscular Relaxation (Seaward, 2008, 24.1)
There is a direct connection to the unconscious stress-response and mental ability to change
what is happening. After listening to the PMR exercise that accompanies the text, complete these
questions to help outline how to relieve muscle tension.
Tools: Journal Writing:
Journal: Communication Skills 101 (Seaward, 2008, 14.2)
80% of conversations are about what is perceived from the words not always the meanings of
the words. A good activity to reinforce best practice with communication and not start a conflict.
Journal: What Did You Say? (Seaward, 2008, 14.1)
This exercise compliments 14.2. It reminds us that actions, behaviors and facial expression
accompany words during conversations. This activity requires an individual to determine what type
of communication style they have not just during a verbal face to face conversation but also while
texting and emails.
31
Additional Information
Secondary
Google n.d.

I selected this image after we completed unit 6. I printed and review it from time to time
reminding me how much it has helped me especially when I was having wakeful nights.
Primary

http://www.treehugger.com
o I use this website all the time to help me stay current on environmental topics that may
not always be on the forefront of the news. It is what I do to help me feel like I am using
available tools and resources to live a healthier life for myself and my land.

Heart Disease Facts. Retrieved from: http://www.cdc.gov/heartdisease/facts.htm
o I check this website about every two weeks to make sure I am teaching to the most up to
date statistics with regard to heart disease. I include these numbers when I am teaching
health education classes to cement the information for the students and myself which
tools to rely on to improve our health and well-being, along with how important stress
management is to aging well.

Tai Chi Moves Made Simple: Dr. Oz’s Tai Chi Instructor: http://www.doctoroz.com/videos/taichi-instructional-video.
32
o Tai chi is a way to reduce stress that many people find helpful.

Managing Stress: Principles and Strategies for Health and Well-Being. 6th Edition. Brian Luke
Seaward, 2009:
References
Alter, L. (2008) BPA Danger Maybe Greater From Tin Cans than Water Bottles. Retrieved from:
http://www.treehugger.com
Chrousos, G. (2009). Stress and Disorders of the Stress System. Nature Reviews, 5, 374-381. Retrieved
from: http://d.yimg.com
Heart Disease Facts. Retrieved from: http://www.cdc.gov/heartdisease/facts.htm
http://www.cdc.gov/
http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/TakeActiontoControlStress/T
ake-Action-To-Control-Stress_UCM_001402_Article.jsp
Manage Stress. Retrieved from:
http://healthfinder.gov/prevention/ViewTopic.aspx?topicID=45&cnt=1&areaID=5
Moore, M. (2006) Humor and Stress Management. Retrieved from:
http://www.youtube.com/watch?v=oNNIj8eSj6Q
Sapolsky, R. M. (2004) Why Zebras Don’t Get Ulcers (3rd ed.). St. Martin’s Press, NY: New York.
Seaward, B. L. (2009). Managing Stress: Strategies for Health and Well-being (6th ed.). Jones and
Bartlett, MA: Sudbury.
Seaward, B. L. (n.d.) Lesson 3: Psychology of Stress, word document. Retrieved from: http://contenthsc.kaplan.edu/HW410/Seaward_6e_CH06_Word.doc
Seaward, B. L. (n.d.). Cognitive Restructuring: Reframing PowerPoint. Retrieved from PowerPoint presentation
online http://content-hsc.kaplan.edu/HW410/Seaward_6e_CH08_PPTS.ppt
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Seaward, B. L. (n.d.). Humor Therapy PowerPoint. Retrieved from PowerPoint presentation online
http://content-hsc.kaplan.edu/HW410/Seaward_6e_CH12_PPTS.ppt
Seaward, B. L. (n.d.). Meditation PowerPoint. Retrieved from PowerPoint presentation online
http://content-hsc.kaplan.edu/HW410/Seaward_6e_CH18_PPTS.ppt
Seaward, B. L. (n.d.). Physiology of Stress PowerPoint. Retrieved from PowerPoint presentation online
http://content-hsc.kaplan.edu/HW410/Seaward_6e_CH02_PPTS.ppt
Seaward, B. L. (n.d.). Stress Prone & Resistant Personalities PowerPoint. Retrieved from PowerPoint
presentation online http://content-hsc.kaplan.edu/HW410/Seaward_6e_CH06_PPTS.ppt
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