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Running Head: Stress Management and Prevention Program Resource Guide

Stress Management and Prevention

Program Resource Guide

By: Karen Ziegler, B.S.

May 1, 2012

Table of Contents

UNIT 1: The Nature of Stress7

Information to Remember • Tend and Befriend

•Stress Explained

•Techno stress

Resources8

•Exercise 1.4: A Good Night’s Sleep

  • Exercise 1.2: My Health Philosophy

•Exercise 1.5: Personal Stress Inventory. Top Ten.

Tools

•Journal: Exercise 1.1: Are You Stressed?

UNIT 2: The Physiology of Stress14

Information to Remember

  • Insomnia Isn’t Good
  • Good Stress Helps Memory
  • Good Stress vs. Bad Stress

Resources15

  • Exercises: 2.2 Immediate, Intermediate, and Prolonged Stress Effects

Tools

  • Exercise 3.1 Physical Symptoms Questionnaire

UNIT 3: The Psychology of Stress19

Information to Remember

  • AngerMismanagement Styles
  • Dreams
  • Building Blocks of Psychological Stressors

Resources20

  • Exercise 5.4 Anger: The Fight Response
  • Exercise 7.13 The Hero’s Journey

Tools

  • Journal Writing Exercise 4.1 The Psychology of Your Stress

UNIT 4: Personality Traits and the Human Spirituality28

Information to Remember

  • Personality Trait “A”
  • Self Esteem Helps
  • Religion and Spirituality

Resources29

  • Exercise 7.8 Distractions of the Human Path

Tools

  • Journal Writing Exercise 6.1 Under the Gun: Stress and Personality

UNIT 5: Dealing with Stress: Coping Strategies32

Information to Remember

  • Time Management Helps With Stress
  • Humor is Good Medicine
  • Redefining Values

Tools 33

  • Journal Writing Exercise 8.1 Reframing: Seeing a Bigger, Clearer

Perspective

UNIT 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery34

Information to Remember

  • Diaphragmatic Breathing
  • Exclusive vs. Inclusive Meditation
  • Monkey Mind

Resources35

  • Exercise 18.3 Bridging the Hemispheres of Thought

Tools

•Journal Writing Exercise 18.1: Too Much Information

UNIT 7: Nutrition and Stress39

Information to Remember

  • Nutrition Defined
  • Spiritual Nutrition and Bioflavonoids
  • Healthy Eating Habits

Resources

  • Exercise 27.3: The Rainbow Diet

Tools41

  • Journal Writing Exercise 27.1- Stress-Related Eating Behaviors

UNIT 8: Physical Exercise and Activity43

Information to Remember

  • Exercise & Stress
  • Exercise IS the Stress Response
  • Target Heart Rate

Tools44

  • Journal WritingExercise 28.1 Physical Exercise
  • Exercise 28.3 Circadian Rhythms

UNIT 9: Applying Stress: Critical Issues for Management and Prevention to Your Professional Life 47

Information to Remember

  • Hobbies for Stress
  • Information Seeking for Stress
  • Forgiveness

Resources48

  • Exercise 9.3: Healthy Boundaries
  • Exercise 16.4: Friends in Need

Tools52

•Journal Writing Epilogue from Seaward, 2011

  • Journal Writing Exercise 16.3 The Healing Power of Prayer

UNIT 10: Course Wrap-Up: Applying Stress: Critical Issues for Management and Prevention to Your Personal Life 61

Information to Remember

  • Tai chi for stress reduction
  • Progressive Muscular Relaxation
  • Biofeedback

Tools62

•Journal Writing Exercise 24.1: Progressive Muscular Relaxation

• Journal Writing Exercise IV.A: The Art of Calm: Relaxation through the five senses.

ADDITIONAL RESOURCES 65

Tai chi for Seniors, (2012). Retrieved from

Mercola.com Take Control of Your Health, (2012). Retrieved from

Howley, E.T., Franks, B.D., (2007). Fitness Professional’s Handbook. Human Kinetics: Champaign, IL.

REFERENCES67

Unit 1: The Nature of Stress

Information to Remember

  • Tend and Befriend is a stress theory by Shelley Taylor that suggests that women don’t necessarily enter the fight or flight response but can turn to friends or take a softer approach to problem solving and coping. Taylor expresses that women are actually DNA wired more toward this response of nurturing and protecting their young. It is suggested that this emotional response and the need to share with others may be due to the naturally high levels of oxytocin released in females. Tend and Befriend can be a reaction, instead of, or in addition to, Fight or Flight, which was first explained by Walter Cannon in 1914 (Seaward, 2009).
  • Stress is a threat which can be real or perceived. Hans Selye explains three stages in the general adaptation syndrome starting withalarm which triggers the nervous system for survival. Second is the resistance phase where the body is trying to recover. If it does not recover we will enter the exhaustion stage which can affect various organs when the stress is chronic. Knowing this helps me stop and take notice before it’s too late.
  • Technostress is a new type of stress experienced when technology, which is supposed to make things easier, ends up causing us more time and money. We’re out of business if our computer is out of date or we lose our cell phone. Programs are constantly being upgraded and our hardware becomes obsolete within a few years. We rely on this hardware to store valuable information but many times it is lost when backups are not completed regularly.I love this new word and I use it frequently now.

Resources

  • Exercise 1.4: A Good Night’s Sleep

This was an eye opener for me and I’d like to study it further. I have many problems in the sleep category as there are many things that keep me awake. My loud bowel sounds and hot flashes awaken me and my mind runs through problem solving scenarios as I write my “to do” list. It’s Interesting to note that I fall asleep within 3 minutes of putting my head to my pillow and generally awake at the same time in the middle of the night.

EXERCISE 1.4

A Good Night’s Sleep

Sleep is one of the basic human drives. Most health books don’t talk much about it,despite the fact that you spend over one-third of your life in that state. The fact is thatwe tend to take the behavior of sleep for granted, unless, of course, we feel we don’tget enough of it. We are told that the average person sleeps six to eight hours a night,with an occasional nap here and there. Truth be told, over half of Americans get muchless than this. Eight hours may be recommended, but it is not the norm. A poornight’s sleep cascades into a poor waking day. Over time, the results will ultimately affectall aspects of health.

Whatever your sleep patterns were before you started college, chances are thatthey have changed dramatically since then. By and large, the freedom connected withcollege life tends to throw off sleep patterns. Instead of hitting the hay around 10 P.M.or 11 P.M., you might not lay your head on the pillow until 1 A.M. or 2 A.M. On weekendsyou may go to bed at sunrise, rather than waking up to see it. And let us not forgetthe all-nighters that tend to become habit forming during midterm and finalexams.

Since the 1950s, scientists have been studying sleeping behaviors and sleepingpatterns in earnest. With over forty years of data collection, you’d think they wouldhave some solid answers; the truth is no one really knows why we sleep. There are allkinds of theories about the need to have rest, but to date there seems to be a lack ofevidence as to what actually goes on during the night hours. Interestingly enough, wedo know what happens when we don’t get enough sleep. Memory and motor coordinationfade rapidly, and performance, in all aspects, is greatly compromised—as manya college student will attest to when pulling a series of all-nighters.Describe your sleeping patterns. Are your sleep habits regular? Do you go tobed and get up about the same time every day? How have your sleeping patternschanged since you entered college? Do you make a habit of pulling all-nighters? Doyou have problems sleeping at night? Do you have a hard time getting up in themorning? What are some of the patterns you see with your sleep?

  • Exercise 1.2: My Health Philosophy

This exercise helps us identify what health means to each of us which can be quite subjective. Some may settle for their present state of being where others may be more excessive compulsive. I found that through working my stressors I’m not only focused on my own health but on the health of everyone around me which can be irritating to some. Since starting this degree plan I’ve been nicely told by friends to not push them in their health goals. Some are ready to make changes but some are not which can cause more tension.

EXERCISE 1.2

My Health Philosophy

Life is a kaleidoscope of the infinite variety. No two thingsare the same. Everyone’s life is individual. By Paramahansa Yogananda

We all have philosophies. Philosophies are nothing more than our opinions, dressedup with an introduction and conclusion—a way to present to someone, even ourselves,what we really think about some topic or ideal. We have philosophies oneverything—the types of music we like and listen to, the state of world affairs, andeven the foods we eat at restaurants.

Now it’s time to examine your philosophy about your health. Based on whatyou already know, and perhaps have been taught or exposed to, define as best you canwhat the words health and wellness mean to you. After having done this, ask yourselfwhy health is so important and write a few lines about this.Given the premise that every issue is a health issue, identify some seeminglynon-health issues such as the global economy, deforestation, or TV programming. Seeif you can discover the connection between these issues and your state of well-being.

How is your state of health influenced by stress? Finally, where do you see yourselftwenty-five years from now? If you were to continue your current lifestyle for the nextthree to four decades, how do you see yourself at that point in the future? Your healthphilosophy guides your state of health. What is your health philosophy? What has influencedyour philosophy up to now (e.g., parents, teachers, friends, books)? Be specific.Take some time to write it down here now. If you need additional space to write,use the extra pages provided at the back of this book.

My Health Philosophy______

  • Exercise 1.5: Personal Stress Inventory. Top Ten

This list keeps me from looking for any additional stressors and I’d really like to focus on the top three. Having financial freedom would take care of most stressors around my life. I’ve noticed that it doesn’t help to keep focusing on the bad but work on balance and make time for planning and dreaming which gives me a nice drive of eustress.

EXERCISE 1.5

Personal Stress Inventory:

Top Ten Stressors

It’s time to take a personal inventory of your current stressors—those issues, concerns,situations, or challenges that trigger the fight-or-flight response in your body.The first step to resolving any problem is learning to identify exactly what the problemis. Take a moment to list the top ten issues that you are facing at the present moment.Then place check marks in the columns to signify whether this stressor directlyaffects one or more aspects of your health (mind, body, spirit, emotions). Take note ofhow many of your stressors affect more than one aspect. Then, next to each stressor,chronicle how long it has been a problem. Finally, check whether this stressor is onethat elicits some level of anger, fear, or both.

Stressor Mental Emotional Spiritual Physical Duration of Problem

1. ______

2. ______

3. ______

4. ______

5. ______

6. ______

7. ______

8. ______

9. ______

10. ______

Tools

  • Journal Writing Exercise 1.1: Are you Stressed?

This is a quick little exercise to break the ice and get someone thinking about what stress really is. It needs to be private as there are some personal areas but it’s nice to pinpoint what your stress level is and get working on repairing and removing some stressors from your life. We also learn to look at them differently through coping or identifying that a particular stressor might be a good thing. We can learn from every situation whether it’s thought to be good or bad.

EXERCISE 1.1

Inventory: Are You Stressed?

Although there is no definitive survey composed of twenty to forty questions to determinewhether you are stressed or burnt out, or exactly how stressed you really are,questionnaires do help increase awareness that, indeed, there may be a problem inone or more areas of your life. The following is an example of a simple stress inventoryto help you determine the level of stress in your life. Read each statement andthen circle either the word Agree or Disagree. Then count the number of “Agree” answersyou’ve circled (scoring one point per answer) and use the stress level key to determineyour personal stress level.

Statement Agreeor Disagree

1. I have a hard time falling asleep at night. Agree Disagree

2. I tend to suffer from tension and/or migraine headaches. Agree Disagree

3. I find myself thinking about finances and making ends meet. Agree Disagree

4. I wish I could find more to laugh and smile about each day. Agree Disagree

5. More often than not, I skip breakfast or lunch to get things done. Agree Disagree

6. If I could change my job situation, I would. Agree Disagree

7. I wish I had more personal time for leisure pursuits. Agree Disagree

8. I have lost a good friend or family member recently. Agree Disagree

9. I am unhappy in my relationship or am recently divorced. Agree Disagree

10. I haven’t had a quality vacation in a long time. Agree Disagree

11. I wish that my life had a clear meaning and purpose. Agree Disagree

12. I tend to eat more than three meals a week outside the home. Agree Disagree

13. I tend to suffer from chronic pain. Agree Disagree

14. I don’t have a strong group of friends to whom I can turn. Agree Disagree

15. I don’t exercise regularly (more than three times per week). Agree Disagree

16. I am on prescribed medication for depression. Agree Disagree

17. My sex life is not very satisfying. Agree Disagree

18. My family relationships are less than desirable. Agree Disagree

19. Overall, my self-esteem can be rather low. Agree Disagree

20. I spend no time each day dedicated to meditation or centering. Agree Disagree

Stress Level Key

Less than 5 points. You have a low level of stress and maintain good coping skills.

More than 5 points. You have a moderate level of personal stress.

More than 10 points. You have a high level of personal stress.

More than 15 points. You have an exceptionally high level of stress.

Unit 2: The Physiology of Stress

Information to Remember

  • Insomnia is many times brought on by stress. To combat it’s affects we should avoid caffeine, go to bed at a regular time and practice meditation and relaxation techniques. It is also important to participate in regular exercise. Some are affected by lights such as night lights or bright evenings. Many factors can affect our peaceful sleep so I eliminated numerous nightlights and closed my blinds which has really helps me rest.
  • Good stress helps memory as the fight or flight response kicks into gear which causes glucose to be released into the bloodstream. This makes the brain sharper as this “eustress” makes you more attentive and gives you clearer focus toward getting some quick chores done or in giving a presentation. Good stress puts the heat on causing a good pressure toward achieving some goals. I keep notice by listening to my body.
  • Good stress can become bad stress as the pressurebuilds and lasts too long. The initial glucocorticoidsupply exhausts and the neurons disconnect by its branches becoming shriveled which causes memory loss and eventually results in a shrinking of the hippocampus. This memory loss is due to the atrophy of the neurons, which in PTSD, is irreversible. I include this warning to show how drastic results can be.

Resources

  • Exercise 2.2: Immediate, Intermediate, and Prolonged Stress Effects

This exercise zeros in on the symptoms of three stages of stress effects. You can quickly identify which area you are in by entering symptoms specific to your stress responses. People are different and vary individually during stress. One person may experience a cold and another may acquire a cold sore. This exercise allows individual reactions to be identified and lets you focus directly on the length of time the stress has been occurring.

EXERCISE 2.2

Immediate, Intermediate, and Prolonged

Stress Effects

As noted in Chapter 2, the stress response has immediate (seconds), intermediate(minutes to hours), and prolonged (days) effects through which the symptoms ofphysical stress can manifest. To reinforce your understanding of each phase of thisphysiological process, please take a moment to reflect on how your body reacts tostress through these three processes.

1. What do you feel when immediately threatened?

a. Tingling sensations Yes No

b. Sweating Yes No

c. Muscle tension (e.g., jaw muscles) Yes No

d. Rapid heart rate Yes No

e. Rapid breathing (or holding your breath) Yes No

f. Rush of blood to your face and neck (blushing) Yes No

g. Other ______

2. How would you best classify your body’s intermediate (within hours) responseto stress?

a. Tension headache Yes No

b. Migraine headache Yes No

c. Sore neck and shoulders Yes No

d. Sore throat Yes No

e. Allergies Yes No

f. Stomachache Yes No

g. GI tract problems Yes No

h. Other ______

i. Other ______

j. Other ______

k. Other ______

The Physiology of Stress

3. What do you notice as long-term effects of prolonged stress (five to ten days)?

a. Cold or flu Yes No

b. Acne (broken-out face blemishes) Yes No

c. Herpes flare-up (around lips) Yes No

d. Menstrual period irregularities Yes No

e. Other ______

f. Other ______

g. Other ______

Tools

  • JournalWriting Exercise 3.1 Physical Symptoms Questionnaire

I like this list of symptoms because it points out the different ways stress can manifest itself. You may not think that a rash on your hip that periodically appears could be a type of herpes that reappears during long term stress. Or suddenly you are having nightmares or pain in your neck which can specifically mean that you are having a new stress response or maybe, to you, it’s a severe response to a stressor.

Stress and Disease

EXERCISE 3.1

Physical Symptoms Questionnaire

Please look over this list of stress-related symptoms and circle how often they haveoccurred in the past week, how severe they seemed to you, and how long they lasted.Then reflect on the past week’s workload and see whether you notice any connectionbetween your stress levels and possible stress-related symptoms.How Often? How Severe? How Long?