This document provides a resource guide for stress management and prevention. It is divided into 9 units that cover topics such as the nature of stress, the physiology and psychology of stress, personality traits, coping strategies, relaxation techniques, nutrition, exercise, and applying stress management professionally. Each unit provides key information to remember and self-assessment exercises. The additional information section focuses on eating for a healthy immune system. The overall document serves as a comprehensive guide for understanding and managing stress.

1. 1
StressManagementand
Prevention Program
ResourceGuide

2. K A P L A N U NIV E R S ITY
Stress Management and Prevention
Program Resource Guide
By
Jessica Hussein
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
July 8, 2015 (updates January 2018)

3. Table of Contents
U N I T 1 T H E N A T U R E O F S T R E S S
Information to Remember .......................................................................................................3
Self-Assessment Exercises........................................................................................................3
U N I T 2 T H E P H Y S I O L O G Y O F S T R E S S
Information to Remember .......................................................................................................5
Self-Assessment Exercises........................................................................................................5
U N I T 3 P S Y C H O L O G Y O F S T R E S S
Information to Remember .......................................................................................................8
Self-Assessment Exercises........................................................................................................8
U N I T 4 P E R S O N A L I T Y T R A I T S A N D T H E H U M A N S P I R I T U A L I T Y
Information to Remember .....................................................................................................10
Self-Assessment Exercises......................................................................................................10
U N I T 5 D E A L I N G W I T H S T R E S S : C O P I N G S T R A T E G I E S
Information to Remember .....................................................................................................14
U N I T 6 R E L A X A T I O N T E C H N I Q U E S 1 : B R E A T H I N G , M E D I T A T I O N ,
A N D M E N T A L I M A G E R Y
Information to Remember .....................................................................................................17
Self-Assessment Exercises......................................................................................................17
U N I T 7 N U T R I T I O N A N D S T R E S S
Information to Remember .....................................................................................................20
Self-Assessment Exercises......................................................................................................20

4. U N I T 8 P H Y S I C A L E X E R C I S E A N D A C T I V I T Y
Information to Remember .....................................................................................................21
Self-Assessment Exercises......................................................................................................21
U N I T 9 A P P L Y I N G S T R E S S : C R I T I C A L I S S U E S F O R M A N A G E M E N T
A N D P R E V E N T I O N T O Y O U R P R O F E S S I O N A L L I F E
Information to Remember .....................................................................................................24
A D D I T I O N A L I N F O R M A T I O N
Eat for a Healthy Immune System..........................................................................................25
R E F E R E N C E S
Reference List ........................................................................................................................27

5. 3
Unit 1: The Nature of Stress
Information to Remember:
• The capability of identifying stress, describing how it impacts your life or community
and understanding the impact on the human body had a huge impact on me (Seaward,
2015). It can seem easier to ignore the things in our lives which cause us stress, but
by doing so we are truly compromising our health and wellness.
• The understanding and application of the stages of the general adaptation syndrome to
a life event or practice (Seaward, 2015) is extremely helpful. The stages are alarm,
resistance followed by exhaustion. The more we work to identify what stresses us and
the capability of identifying the stages we have a greater possibility of relief or even
prevention.
• Determining the components and their weight as part of a wellness paradigm
(Seaward, 2015) and work to apply mindfulness (Stahl & Goldstein, 2010) to them is a
key tool to homeostasis and stress reduction. When we are able to balance our
spiritual, emotional, physical and mental wellbeing a true sense of harmony can and
will be felt.
Self-Assessment Exercise:
This exercise is designed to develop self-awareness of stress reactions on an individual
basis. Using a circle, a universal symbol of wholeness, to construct a mandala
emphasizing the components of mental, spiritual, physical and emotional wellbeing in order
of importance provides a visual tool of all the areas (Seaward, 2015). This can help
determine where balance may be needed through a detailed description of each
component. It is also helpful to bring attention to an environment in which you live or work
that promotes a balance of your wellness paradigm to help in areas where you may be out
of balance.
Unit
1

6. 4
Unit 2: The Physiologyof Stress
Information to Remember:
 Physiological effects of prolonged stress: During times of stress, the body reacts by
secreting stress hormones into the bloodstream. Stress can cause acute and chronic
changes in certain brain areas which can cause long-term damage (Seaward, 2015).
 Acknowledging subtle anatomy and how the Seven Chakras relate to the mind-body-
spirit dynamic was something I found intriguing. The Chakras are identified as the
root, the sacral, the solar plexus, the heart, the throat, the brow or third eye and the
crown. It is believed they can close, distort or congest which leads to disease and
illness (Seaward, 2015).
 Working to practice mindfulness leads towards creating healthy changes in our lives
by helping to manage stress and slowing down to actually enjoy life (Stahl &
Goldstein, 2010). So much of life is wasted when we choose to check out, but
mindfulness, as demonstrated in our text, gives us a chance to take our lives back.
Self-Assessment Exercise:
This exercise is designed to help measure physical symptoms and an overall picture of
health by understanding meditation and its relationship to neuroscience and neuroplasticity,
identifying diseases that occur when the nervous system is affected by stress and identifying
disease that occurs when the immune system is affected by stress (Seaward, 2015).
Unit
2

7. 5
Unit 3: Psychologyof Stress
Information to Remember:
 Recognition of basic human fears of failure, rejection, the unknown, death, isolation
and the loss of self-dominance. Three strategies for overcoming fear are behavioral
therapy, systematic desensitization and exposure desensitization (Seaward, 2015).
 Recognizing symptoms of depression and taking steps to get help rather than
manage with alcohol and/or lose out on life. Consider fighting off depression by
reducing or eliminating simple sugars and exercising rather than prescription
medications (Seaward, 2015).
 Technology can compromise good communication in personal and/or professional
settings by increasing the potential for miscommunication. Expression and tone are
extremely important especially when communicating sensitive information. It is
extremely easy to take things out of context and major problems can arise (Seaward,
2015).
Self-Assessment Exercise:
This exercise is designed to develop self-awareness of stress-prone and stress-resistant
personalities and identify obstacles or roadblocks on the path to human spirituality. Learning
from the Tibetan culture and the emphasis they place on meditation helps to see the
importance of how it benefits the mind and manages stress. Reviewing the theories on self-
awareness of acclaimed professional psychologists and psychiatrists helps to shed light and
see where they share common ground. The exercise also emphasized ways to cope with,
manage and or resolve fear, which in itself causes an immense amount of stress. We also
covered ways of improving communication and its importance (Seaward, 2015).
Unit
3

8. 6
Unit 4: PersonalityTraitsand the Human
Spirituality
Information to Remember:
 Characteristics of a Type A personality are time urgency, polyphagia, ultra-
competitiveness, rapid speech patterns, manipulative control, hyper-aggressiveness
and free-floating hostility. Individuals with type A behavior are seemingly more
susceptible to coronary heart disease (CHD). The use of behavior modification has
proven to decrease these traits in people with Type A personalities (Seaward, 2015).
 Realizing the human mind can be our best asset or greatest liability can help when
working through stressful situations. Identifying forms of cognitive distortion such as
all or nothing thinking, overgeneralization, mental filter, disqualifying the positive,
jumping to conclusions, magnification, emotional reasoning, should statements,
labeling and mislabeling and personalization (Seaward, 2015).
 Traits associated with a hardy personality are commitment, control, and challenge
and is believed these traits can help buffer stress. This type of personality may be
capable of overriding a genetic disposition to illness, can exhibit Type A traits without
risk of CHD and show greater signs of self-reliance in high-stress situations
(Seaward, 2015).
Self-Assessment Exercise:
The intent of this exercise is to develop self-awareness of behaviors and values to use in
managing stress on an individual basis. Self-esteem has shown to play a role in stress
reduction through the feelings of peace we feel supported by self-love, self-values, and self-
acceptance. In this chapter, we recognize there is both positive and negative stress and
how both types of stress affect our relationships, values, and meaningful purpose in life. We
also incorporate various perspectives on the differences between values, attitudes, and
beliefs. Then, in addition, we assessed a lifestyle activity and applied Prochaska’s Stages of
Change Model (Seaward, 2015).
Unit
4

9. 7
Unit 5: Dealing with Stress:Coping Strategies
Information to Remember:
 Neurolinguistics programming is a program designed to look at how our thoughts
control our language and how language then influences behavior (Seaward, 2015).
This is an empowering skill that can help to reprogram human linguistics to help focus
our energy towards doing and being our best (Seaward, 2015).
 Cognitive restructuring is a simple four-stage program comprised of awareness,
reappraisal of the situation, adoption and substitution, then evaluation. When using
this or any program to work towards change it is also helpful to initiate a relaxation
technique, take responsibility for your thoughts, fine-tune expectations, give yourself
positive affirmations and accentuate the positive (Seaward, 2015).
 Prochaska’s Stages of Change model contains six steps precontemplation,
contemplative, determination, action, maintenance and relapse. Prochaska’s model
acknowledges the aspect of relapse as a common part of the process and therefore is
not seen as a failure, thus making it unique (Seaward, 2015).
Unit
5

10. 8
Unit 6: Relaxation Techniques 1: Breathing,
Meditation,and Mental Imagery
Information to Remember:
 Diaphragmatic breathing is deep breaths which fill the abdomen making it different
from normal breathing as its emphasis is on the expansion of the chest.
Diaphragmatic breathing has been used as a relaxation method for as long as the
practices of yoga and Tai chi. It is a simple technique that can be done anywhere to
help with stress and/or alleviate pain (Seaward, 2015).
 Altered states of consciousness are a shift in one’s thought process, typically from left
to right brain thinking allowing for increased awareness. Meditation tends to produce
an altered state of consciousness in similar way drugs and alcohol can, but these
methods are not advocated (Seaward, 2015).
 Neuroplasticity is the result meditation has on the brain by growing in size and neural
rewiring. In addition, mindfulness meditation produces measurable effects on brain
physiology and the immune system (Seaward, 2015).
Self-Assessment Exercise:
The purpose of this exercise is to develop self-awareness of coping strategies in managing
stress on an individual basis. An area of focus to help manage stress is this chapter is
diaphragmatic breathing. It is explained to be an effective relaxation technique because it
decreases the sympathetic response (Seaward, 2015) and can be done anywhere at any
time. There are three important steps to diaphragmatic breathing consisting of being in a
comfortable position, concentration and visualization. This exercise also discussed the
effects meditation has on the mind and the body, which primarily, increases awareness, but
also tremendous effects on stress relief and management. The use of imagery and
visualization for relaxation was also discussed pointing out how our imaginations can be a
wonderful and helpful resource or a detrimental cause for setbacks, but all in the beauty of
being human (Seaward, 2015).
Unit
6

11. 9
Unit 7: Nutritionand Stress
Information to Remember:
 The importance of eating for your immune system which enables our body through
the self-healing process. Eating processed foods contain little to no nutritional value,
thus by eating a diet mainly consisting of these foods it provides a breeding ground
for disease (Seaward, 2015).
 Understanding why supplements are so important to our daily lives as well as which
are fat-soluble and water-soluble and the ideal form they should be ingested in. The
basis that the soil in which the majority of our foods are grown in has been depleted
of nutrients makes supplementing regardless of how healthy we eat very important
(Seaward, 2015).
 Understanding that stress depletes vitamins and minerals in our system is extremely
important as well. The dangers of Frankenfood (genetically modified organisms
GMO’s) are very real and it is currently unknown to what extent, but they are being
banned and protested against heavily (Seaward, 2015).
Self-Assessment Exercise:
Mindful Lying Yoga
For this exercise, we were given the option of completing a formal practice of guided Sitting
Meditation or Mindful Lying Yoga from Stahl and Goldstein’s A Mindfulness-based Stress
Reduction Workbook, 2010. Upon completion, we described our formal practice and
reflected on whatever came up for us mentally, emotionally, and physically. This proved to
be a helpful tool for stress relief and brought awareness to the moment, which I found very
enlightening. It emphasized, for me, that even though unpleasant feelings surface it is best
to face and acknowledge rather than avoid.
Unit
7

12. 10
Unit 8: PhysicalExercise and Activity
Information to Remember:
 Types of physical exercise that promote fitness are cardiovascular endurance, muscular
strength, flexibility, agility, power/balance and anaerobic exercise. The importance of fitness
in our daily lives is invaluable (Seaward, 2015).
 Physiological effects of physical exercise consist of but are not limited to decreased resting
heart rate, decreased resting blood pressure, decreased muscle tension, better sleep
quality, increased resistance and decreased cholesterol and triglyceride levels.
Cardiovascular activity helps to keep the body’s physiological system in balance. It also
provides increased efficiency of the heart, increased bone density, decreased the rate of
aging and improved body composition (Seaward, 2015).
 The parasympathetic rebound is the effect of relaxation (homeostasis) after physical activity.
The response consists of heart rate and blood pressure dipping down to levels lower than
before partaking in exercise (Seaward, 2015).
Self-Assessment Exercises:
Introduction to Health & Wellness Management
This exercise is different from previous chapters as teamwork was incorporated. We
submitted a pitch for a health and wellness program to a fellow student for feedback then
prepared a rationale and expected results from our proposed mind/body employee wellness
program to reduce stress (Seaward, 2015). Our proposals included a rationale, ideas for
mind/body exercise programs/practices focusing on stress reduction, capital outlay, and the
benefits for both the employer and staff.
Unit
8

13. 11
Unit 9: Applying Stress:CriticalIssuesfor
Management and Prevention to your
ProfessionalLife
Information to Remember:
 Dream therapy is an ancient practice where individuals searching for answers use dream
seeding and dream interpretation then decipher for clues. A psychologist, to help
patients with stress reduction, may use a form of dream therapy. Dreams are often
gateways to the unconscious mind (Seaward, 2015).
 It is important to recognize that prayer and meditation are not one in the same. They do
however share similarities of increased concentration and connectedness. The
difference would be the implementation of divine thought (Seaward, 2015).
 Social support groups and close friendships are almost a necessity in times of stress.
Feeling connected and a sense of belonging socially can contribute to one’s health. A
desire to belong is considered a basic human need. Social support is also seen as a
buffer for stress and used as a coping technique (Seaward, 2015).
Unit
9

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AdditionalInformation
My reason for choosing Eat for a Healthy Immune System from the textbook Managing
Stress: Principles and Strategies for Health and Well-being (Seaward, 2015, pp. 528-529)
and only this, as additional information in my resource guide, is because if I had a personal
bible of keys to health and wellness this would be included verbatim. I wholeheartedly agree
with each and every point and do my absolute best to incorporate them into my daily life.
There would be a few things I would add, but nothing I would take out. I feel this information
is vital and wish more people would work towards providing their bodies with the essentials
to allow it to heal itself.
Eat for a Healthy Immune System
An old proverb states, “Let food be your medicine, and let medicine be your
food.” Unfortunately, rather than eating food as medicine, the vast majority of
people today eat food as poison. Like toxins dumped into a river, the human
body can take only so much before signs of disease and illness become
manifest. The following is a list of suggestions to tip the scale back into balance
and to promote a sense of health and well-being by engaging in a combination of
behaviors that (1) enhances the natural abilities of the immune system and (2)
decreases the amount of toxins that the immune system must assist in
eliminating.
1. Consume a good supply of antioxidants (beta-carotene, vitamins C and E,
and selenium). These fight the damage of free radicals, which destroy cell
membranes, DNA, RNA, and mitochondria. Anti-oxidants can be found in fresh
fruits, and vegetables, and fresh herbs.
2. Consume a good supply of fiber (30–40 grams/day with organic vegetables).
Fiber helps clean the colon of toxic materials that might otherwise be absorbed
into the bloodstream. Fiber is found in fresh fruits, vegetables, and some grains.
3. Drink plenty of fresh, clean (filtered) water. (A good goal is nearly clear
urine.) Being properly hydrated is essential for the elimination of toxins and
metabolic by-products.
4. Decrease consumption of pesticides, fungicides, herbicides, and fertilizers
found on and in produce, many of which are toxic or carcinogenic. (Eat organics
whenever possible.)
5. Consume an adequate supply of complete proteins to ensure intake of
essential amino acids. (White blood cells are made up of amino acids from
protein sources.)
6. Decrease or eliminate the consumption of processed foods (e.g., junk food,
fast food). Think outside “the box” to avoid overconsumption of additives and
preservatives that are used merely to extend the shelf life of a product.
7. Decrease consumption of antibiotics and hormones (e.g., found in dairy,
beef, and chicken products). These can have a negative effect on your body’s

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physiology, including the elimination of the intestinal flora Lactobacillus
acidophilus, leading to Candida infection.
8. Consume a good supply (and balance) of omega-3’s (cold-water fish and
flaxseed oil) and omega-6’s (vegetable oils).
9. Decrease intake of saturated (solid) fats (meat and dairy products).
10. Decrease/avoid intake of trans fatty acids, listed as partially hydrogenated
oils in most baked goods and boxed items.
11. Eat a variety of food colors (fruits and vegetables with bioflavonoids).
12. Consume a good balance of foods with proper pH. (Many processed and
pasteurized foods are acidic, tipping the scales by creating a hospitable breeding
ground for diseases such as cancer.)
13. Decrease intake of total percentage of fats. (High fat intake compromises the
integrity of the lymphatic system, the highway taken by the immune system’s
cells.)
14. Replenish nutrients consumed by the stress response (e.g., B-complex
vitamins, minerals).
15. Decrease consumption of simple sugars, including high-fructose corn syrup.
(This not only takes a load off of the pancreas, but also is good for the immune
system because cancerous tumors appear to like sugars.)
16. Decrease or avoid excitotoxins (aspartame, NutraSweet, and MSG), which
are believed to inhibit brain function.
17. Moderate your consumption of alcohol. (High alcohol intake compromises
liver and immune system function.)
18. Prepare food in the best way possible (e.g., steam veggies, no microwave
ovens).
19. Eat organic produce and free-range meats whenever possible.
20. Avoid genetically modified organisms (Frankenfoods), which are known to
promote allergy problems.
21. Use herbal therapies to boost the immune system (e.g., Astragalus,
Echinacea, shiitake mushrooms, milk thistle).
Tip: Eat at least one meal a day for your immune system (Seaward, 2015,
pp. 528-529).

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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.