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.