Stress Management and
Prevention Program Resource
Guide
By
Brian Harrison
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
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Unit 1: The Nature of Stress
Information to Remember: There can many kinds of stressor in our life that come
in different shapes and forms. Stressor in life can be real or imagined situations or conditions
that are perceived to be threats (Seaward, 2015). These stressors cause a reaction which is
either fight or flight (Seaward, 2015). There are two forms of stress, there is good stress called
eustress and bad stress called distress. The way stress is handled is important to health and
wellbeing. According to a mindfulness-based stress reduction workbook (2010), Stahl says
when we become aware of stress and how it affects the mind and body then we can start to
develop skills to have balance in our lives. Focus on having balance in the four pillars of
wellness. It is important to follow steps to protect and improve in physical, emotional, mental
and spiritual wellness (Warnock, 2013). Patheos.com is a link that provides a holistic approach
to having balance.
EmotionalWellbeing
MentalWellbeing
SpiritualWellbeing
PhysicalWellbeing
“Going through pain is inevitable; Growing through it is optional.” – John Ortberg
Reference
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
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Harbinger Publications, Inc.
Warnock, A. (2013). Four Pillars of Mental Health and Wellbeing. Retrieved from
http://www.patheos.com/blogs/adrianwarnock/2013/06/the-four-pillars-of-mental-health-and-
wellbeing/
Unit 2: The Physiology of Stress
Information to Remember: Stress can have immediate, intermediate, and
prolonged physiological effects (Seaward, 2015). The immediate effects of stress are the
release of adrenaline, epinephrine and norepinephrine, lasting a few seconds. Allowing tissues
to react with energy to either fight or flight. Intermediate effects of stress are hormonal release
into blood stream with it lasting for hours. This can be toxic if continuous and not flushed from
system via exercise. The prolong effects of stress which involves the nervous and endocrine
systems that have hormones and metabolic reactions that vary are potentially more potent
(Seaward, 2015). These systemic and integrative responses are set in action by stressful stimuli.
Steps need to be taken to deal with symptoms caused by stress, like utilizing relaxation
techniques (Seaward, 2015). Be mindful of how your sympathetic response, hormonal
response, and nervous system make up the physiological response of stress
(https://explorable.com/physiological-stress-response).
Reference
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Sincero, S.M. (2017). Physiological Stress Response. Retrieved from
https://explorable.com/physiological-stress-response
The Anatomy of Stress. CNRS magazine. Retrieved from http://www2.cnrs.fr/en/1069.htm
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Unit 3: Psychology of Stress
Information to Remember: There are many theories about the psychology of stress
from Carl Gustav Jung’s self-discovery and realization to Elisabeth Kubler-Ross’s use of
stages to for understanding and coping with stress. There is a common thought to most and
that is using strategies to protect the mind from the stressful threats (Seaward, 2015).
Conquering our stress depends on how we build up against and prevent over-reaction to
stressors. This can be done by examine what is the stressor and how and why it causes change
in the mind. Useful resources for techniques to do this is apa.org and a mindfulness-based
stress reduction workbook by Bob Stahl.
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Reference
American Psychological Association. Stress. Retrieved from
http://www.apa.org/topics/stress/index.aspx
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
Unit 4: Personality Traits and the Human
Spirituality
Information to Remember: Your personality and characteristics will affect how you
handle stress. If you are a person that has to have control or control every situation then when a
uncontrollable stress arise this will be more intense than if it happened to a person who is
naturally free flowing. You may hear someone call the free following person care free but that
is not true, it is just that control is not a trigger for stress. Personal beliefs and value system also
affect how stress is handled. Some hold a high importance on being positive and treating others
right. This belief can alter the way thoughts and behaviors are towards a situation (Seaward,
2015). One practice that can be used is Loving-Kindness in Daily life exercise (Stahl, 2010). In
this exercise, you will extend loving-kindness to people throughout the day. If stressors arise
instead of having a negative response try to respond positive, this includes personal interaction.
At the end of the day write down each situation and how did you feel, did the positive response
change outcome, and how do you feel overall through the day. In spirituality, your beliefs will
dictate attitudes and behaviors such as charity and kindness.
References
Reducing Stress with Spirituality. Retrieved from https://www.verywell.com/stress-management-
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spirituality-4013116
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
Unit 5: Dealing with Stress: Coping Strategies
Information to Remember: Coping techniques are need to reduce harmful
conditions, tolerate negative events, maintain a positive image, maintain emotional balance or
continue to satisfy relationships with others. The responses from coping will assist in regaining
emotional status quo, resuming normal activities that were disturbed by the stressor or can feel
overwhelmed psychologically (Seaward, 2015). Humor, seeking support, problem solving,
relaxation, physical recreation, adjusting expectations and denial are some of the copying styles
listed by Semel institute (semel.ucla.edu). Using solution focus (problem solving) is a highly
effective way to cope with the stress (Scott, 2017). Successfully finding ways to resolve or
reduce the stressor will help with how we respond to future stressors.
References
Scott, Elizabeth. (2017). What coping strategies are affective. Verywell.com. Retrieved from
https://www.verywell.com/what-coping-strategies-are-effective-3144562
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
https://www.semel.ucla.edu/dual-diagnosis-program/News_and_Resources/How_Do_You_Cope
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Unit 6: Relaxation Techniques 1: Breathing,
Meditation, and Mental Imagery
Information to Remember: Taking time for yourself is an expression used when
someone needs to get away from daily grind. Relaxation techniques are important and
effective way to reduce stress and bring balance to your life. Two of the five senses are vital to
most of the techniques used to relax and they are the sense of sight and hearing (Seaward,
2015). Most information is processed through those two primary sensors. When we see, or
hear certain things we associate feelings to them. Example would be how some would
associate heavy metal rock to an angry or energetic feeling while smooth jazz or classical
music a person would feel more relax or calm. Taking deep breaths is also a way to relax if
you feel overworked or overwhelmed (Shakeshaft, 2012). Stepping away and taking time to
breath can be done in ten minutes, just close your eyes and take slow deep breaths (Stahl,
2010). Listen to your breaths and focus on the breaths, feel your chest rise and lower with each
breath.
Reference
Shakeshaft, Jordan. (2012). 6 Breathing Exercises to Relax in 10 Minutes. Time Magazine. Retrieved
from http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-
less/
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
Unit 7: Nutrition and Stress
Information to Remember: A balance diet of proteins, vitamins, carbohydrates, fats,
minerals, and water is needed for good health (Seaward, 2015). Eating healthy fruits,
vegetables, lean meats, and whole grains assist with reducing the effects of stress. There will be
less strain on the heart and other vital organs and improves functions of biological systems
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(nutritionfacts.org). Some foods are not good for the body because the cause an imbalance in
the body such as raising sugar or sodium levels. This imbalance can induce stress or prevent
proper functions of the stress responder hormones in the body. Limiting or removing sugar,
salt, and fat will assist in preventing diseases like high blood pressure and high cholesterol.
WebMD has a slide show on a diet for stress management
http://www.webmd.com/diet/ss/slideshow-diet-for-stress-management .
References
Hall-Flavin, Daniel. (n.d.). General anxiety disorder. Mayo clinic. Retrieved from
http://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-
answers/coping-with-anxiety/FAQ-20057987
https://nutritionfacts.org/topics/stress/
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
WebMd.com. Diet for stress management. Retrieved from http://www.webmd.com/diet/ss/slideshow-
diet-for-stress-management
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Unit 8: Physical Exercise and Activity
Information to Remember: Physical activity and exercise reduces stress, lowers
blood pressure, increase muscle activity while reducing tension and assist in lowering heart rate
(Howley, 2012). Exercise and fitness helps develop a higher self-esteem by improving
physical image and providing healthy feeling. Exercise has been used to reduces depression
and anxiety, while also fighting disease and illness (adaa.org). One exercise activity that is
effective stress reducer is yoga (Stahl, 2010). In a mindfulness-based stress reduction
workbook pages 122-135 are different yoga poses. Try this routine daily, one for the morning
and one for the evening.
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(Seaward, 2015).
References
ADAA.org. Physical activity reduces stress. Retrieved from https://www.adaa.org/understanding-
anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st
Howley, E. (2012). Fitness Professional's Handbook, 6th Edition. Retrieved from
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https://bookshelf.vitalsource.com/#/books/9781450471077/
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being. Burlington,
MA: Jones & Bartlett Learning.
Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
Unit 9: Applying Stress: Critical Issues for
Management and Prevention to your
Professional Life
Information to Remember: Seaward (2015) suggests that you make a habit of
spending some quality time each day to get to know yourself, know your emotional
barometer, practice the art of unconditional love, nurture your creativity skills, balance all
components of your well-being and take time to nurture them, and be like a child-like to help
with personal stress management. Look for help and information from outside sources.
Having a hobby helps reduce stress by giving you an outlet to enjoy yourself, provide
distraction by getting mind off stressor. Hobbies like working on cars, motorcycles, going to
gun range or even playing a sport are just a few that can be done to “blow off steam.” Another
method of stress management deals with spirituality. Prayer is a very important to process in
dealing with critical situations. During these time of concern, communicating through prayer
provides a connect to divinity (Seaward, 2015). There are many forms of prayers, prayer can
be done for yourself or for others. Prayer can be aloud or silent, among many or alone, but
when prayer is done the key is to meditate and focus on the desired outcome.
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References
Seaward, B. (2015). Managing stress: Principles and strategies for health and well-being (8th ed.).
Boston, MA: Jones and Bartlett Publishers.
Stahl, B. & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New
Harbinger Publications, Inc.
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