This is my final project from HW410. Stress management has been critical for me the last few years. The following is a view into my life, my world, filling it with compassion, love and stress reduction. I fully believe this specific project pushed me forward and I am thankful.HW410 Stress: Critical Issues in Management and Prevention Stress Management and Prevention Program Resource Guide Stress Management and Prevention Program Resource Guide By Tracee Harris HW410: Stress: Critical Issues in Management and Prevention 09/29/2019 Total Points = 2 Table of Contents UNIT 1 THE NATURE OF STRESS Information to Remember Assignment Journal UNIT 2 THE PHYSIOLOGY OF STRESS Information to Remember Assignment Journal UNIT 3 PSYCHOLOGY OF STRESS Information to Remember Assignment Journal UNIT 4 PERSONALITY TRAITS AND THE HUMAN SPIRITUALITY Information to Remember Assignment Journal UNIT 5 DEALING WITH STRESS: COPING STRATEGIES Information to Remember Journal UNIT 6 RELAXATION TECHIQUES 1: BREATHING, MEDITATION, AND MENTAL IMAGERY Information to Remember Assignment Journal UNIT 7 NUTRITION AND STRESS Information to Remember Journal UNIT 8 PHYSICAL EXERCISE AND ACTIVITY Information to Remember Assignment Journal UNIT 9 APPLYING STRESS: CRITICAL ISSUES FOR MANAGEMENT AND PREVENTION TO YOUR PROFESSIONAL LIFE Information to Remember ADDITIONAL INFORMATION REFERENCES Place your final page numbers on the right hand side of this line. Total Points = 5 (This page intentionally left blank) Unit 1 Unit 1: The Nature of Stress1 Information to Remember: – Fear and anxiety effect a greater number of people than I ever thought. 43% of all adults suffer from anxiety and or depression. (Seaward,2015) – The World Health organization has concluded that workplace health is sometimes disregarded. WHO promotes workplace health.(Seaward,2015) – The long term activation of stress hormone, cortisol, effects the body’s homeostasis by slowing it down. The continuous stress on the body is damaging to one self.(Seaward,2015) – Assignment: This assignment was a self- assessment of using the tools of health and components wholeness, such as mental spiritual, physical and emotional well-being. We each created a mandala, using these components, as a sign of unity and bringing things together. Journal: Unit One Journal Writing Complete the Journal Assignment entitled: “How Stressed Are You?” Directions are found on pages 11 and 12 of the Mindfulness workbook. List the situation on the left. Use a rating scale of 1 through 10 for the start, midway, and end. You will use this Journal Assignment as a way of mapping your stress throughout the course. Keep it handy and refer back to it often. Situation Start Midway End Drving in the city 1 5 3 Date with a new man 5 5 3 Seeing ex-husband 8 6 6 Saying goodbye to kids 7 7 7 Opening mail/bills 8 8 8 Completing homework for class 7 7 3 Church on Sunday morning 1 1 1 Grocery shopping on a Sunday afternoon 5 5 5 Hospital visit to see my sick cousin 7 7 3 Having company over to swim 2 3 2 Unit 2 Unit 2: The Physiology of Stress Information to Remember: -The Chakra system has 7 aspects. It is considered to be an energy system. This is a way to approach our body and systems that work together.(Seaward, 2015) -Disease can be caused by stress. The body systems slow down when under stress and have a hard time fighting bacteria, virus’ and disease. (Seaward,2015) -The top 3 chronic diseases are Cancer, chronic heart disease and stroke. These can all be caused by stress as well as worsened by stress.(Seaward,2015 Assignment: This assignment was to check in with our personal physical wellness. As an example, we looked at the feeling of health and sickness. Also included in this assignment was and explanation of neuroplasticity along with diseases that are caused by stress.(Steward,2015) Journal Unit Two Journal Writing Assignment Complete the Journal Assignment entitled, Explore: How is stress or anxiety affecting your life? Directions are found on pages 33 through 35 of the Mindfulness workbook. Upon completion of this Assignment, you will take the first step toward greater well-being and become aware of how stress is impacting your life. This should be a minimum of two full pages. How is stress or anxiety about people affecting your life? I found out my husband was having an affair for 2 years in October 2018. The stress that it has caused is overwhelming, Being around my husband causes great and anxiety and heartache. We are now separated and working on a divorce. I look forward to that being complete. How is stress or anxiety about work affecting your life? I had to leave my official job in June to be home with my 4 precious children in order to help them deal with the effects of their Father’s affair an our divorce. I am stressed about money because of lack of work, however just this morning I was offered a job and it was perfect timing because kids are going back to school this Wednesday! How is stress or anxiety about the world affecting your life? I do not stress over worldly news most of the time. I actually do not watch much TV so I may not be the most educated person on worldly happenings. How is stress or anxiety about food and eating habits affecting your life? I struggle with food dependence and obsession. This is stressful because every time I walk through a kitchen, or drive past my favorite fast food restaurant I fight like hell to not cave to thoughts and desires. How is stress or anxiety about sleep and sleeplessness affecting your life? I usually like to get at least 7 hours sleep. When I do not get enough sleep , I usually worry about gaining weight because of a low drive for exercise and lower metabolism because of a tired system.. Lack of sleep causes lots of stress. How is stress or anxiety about exercise or lack of physical activity affecting your life? I work out at least 5 times a week. I use this time to focus on myself, get strong an stay motivated for and by other people. My exercise has helped me release the stress along with my friends at the gym. I am so thankful for them all. Obviously, in the last year my family dynamic has changed so much. My dreams have had to change and I have rolled with the punches but can be consumed with stress at some points feeling shattered , tattered and broken. However, I will not be stopped, maybe slowed down, but I will keep fighting for myself, my children and the best life we can live. Unit 3 Unit 3: Psychology of Stress Information to Remember: -People have stress emotions. They are anger, fear and joy. (Seaward,2015) -Understanding and working with emotions has been eye opening! It can be described as the ability to feel each emotion without running amuck or being controlled by each emotion. (Seaward,2015) -The deep mystery of the human spirit and figuring it all out is the biggest leap we will take! Living out our life for what we want , digging deeper, and learning about ones self is essential for happiness and contentedness. This is my version of Joseph Campbells idea of human spirit.(Seaward,2007) Assignment: This assignment helped me gain insight into some roadblocks or at the very least a warning on what may stop me from living a fulfilling life. I am aware that there are many roadblocks, however, I am a fighter by nature and I will continue to fight through them. Journal: Unit Three Journal Writing Assignment Complete the Journal Assignment entitled: Five-Minute Mindful Breathing and Bringing the Eight Attitudes of Mindfulness into Your Life. Directions are found on pages 45 and 46 of the Mindfulness workbook. Upon completion of this Assignment, you will begin to understand the importance of making them a part of your daily life. See what changes occur in relationships with yourself and others around you. This should be a minimum of one full page. Take some time to write about whatever you came up for you mentally, emotionally, and physically when doing this practice for the first time. Start paragraph This past weekend my soon to be ex-husband and I brought our oldest daughter to college, at PURDUE UNIVERSITY, West Lafayette, IN. It was a very challenging day. So many emotions avowed, from complete sadness to pure excitement. Her father and I get along just fine, but there is so much pain involved in the current situation. It is somewhat all encompassing, my oldest daughter leaving the nest, my eminent divorce, emotions that seem to scatter across my mind, heart and body. I just completed the 5 minute mindful breathing. I was worried about sitting still, as my current situation is leading me to a little chaos and un settled feelings, so sitting is very hard. However, I completed the 5 minutes, I even smiled a bit because I did! Breathing, taking in my freshy cleansed skin, the sound of the washer and dryer, the feeling of my foot on the hard wood floor. I am looking forward to more of these 5 minutes breaks. Of the 8 attitudes of mindfulness I find myself struggling most with non judgement for myself. I tend to put a lot of pressure on myself in most situations. Just yesterday a good friend told me I am much too hard on myself. I am not sure how to change that, I grew up in a very conservative home, my parents expected the best at all times. No failures, no real emotion accepted, more of a business like atmosphere in my home growing. So many expectations that if were not met, the disappointment in mother and fathers eyes was enough to let you know you were a disappointment and basically , although, not said out loud, the lack of compassion and love was heart wrenchingly clear. So, thankfully, I do not run my home this way. I would encourage real feelings, real authentic emotions, real relationships. Failure is part of success, disappointment is part of life, but one thing remains is my home if FULL of love and acceptance all the time. Mindfulness is going to be a whole new way in my home. My 4 children will start learning from their Momma tonight, just ho special and essential it is for them. Just another amazing lesson from studying health and wellness. Unit 4 Unit 4: Personality Traits and the Human Spirituality Information to Remember: -Change endues stress. A simple climate change produces stress for people, let alone the environment. (Seward, 2007) -The human spirit is damaged by extra stress. It is imperative to keep looking ahead and finding ways to decrease stress and find peace. (Stahl and Goldstein, 2010) -Placing boundaries is something I struggle with. According to Stahl and Goldstein, there needs to be more in place as my human spirit requires it. (Stahl and Goldstein, 2010) Assignment: This assignment was based on managing stress and the use of certain strategies to conquer stress. People can change and use new strategies as well as their very values to discriminate against stress. (Steward,2017) Journal: Unit Four Journal Writing Assignment Complete the Journal Assignment entitled: Explore: Identifying Emotions in the Body. Directions are found on pages 74 through 77 of the Mindfulness workbook. Upon completion of this Assignment, practice taking a moment to mindfully tune in to your body and discover any physical sensations associated with strong emotions. This should be a minimum of three full pages. FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness, uneasiness, worry, fright, feeling overwhelmed. Fear for me is mostly anxiety, panic and feeling overwhelmed. I am a survivor though, this is the hardest time of my life at 46 years old, going through a betrayal in my 21 year marriage, raising my 4 children mostly alone and trying to create my own path as I am full of fear of the unknown mostly. This creates short breaths, crying, tension everywhere ubt mostly in my chest. CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware. I work best in chaotic situations so I may be a little sweaty from my sympathetic system but confusion is the least of my concerns ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation, grouchiness, grumpiness, rage. I am a very patient and loving person, but mess with my kids and I will have a real problem with rage. I get hot, feel burning all over and the attempt to stop becoming enraged is a real fight. SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity, loneliness, misery, unhappiness, rejection. When I am sad especially this last year I have felt like a withered flower, a broken soul like real split into many different parts. My heart broken with sadness from the betrayal of my husband made me feel truly shattered, I feel like my heart I really broken into thousands of ieces. SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification. Shame brings embarrassment. Flush especially in my face and hands. A possible anxiety attack or 2 as well. LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness, liking, longing, warmth, sympathy, sentimentality. LOVE is my favorite emotion. I truly feel like my heart gets bigger with love, my smile is brighter, my mind is clear and my focus is like that of a perfect blue sky and calm sea! JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement, exhilaration, hope, optimism, pleasure, satisfaction. JOY is a gift from God in my opinion. This last year I have found true joy in suffering. I am thankful for this gift. Joy makes me laugh, joy makes me feel calm, joy brings peace to others, joy fills my home first. This journal entry has been the hardest, Coming to grips with my life changing so much, my dreams, my goals. Ugh.. I am happy I made it through, I needed a few breaks and some calming Enya music but I did it. Unit 5 Unit 5: Dealing with Stress: Coping Strategies Information to Remember: -The problem of displacement can be described as the transfer of ones pain to another source. In one example I could use my children’s’ father placing his pain on his children. It is good to have a name behind this type of emotion or happening.(Steward,2007) -The feeling of guilt, the things I have done wrong, or the things I did not do, place so much guilt on my heart. A coping strategy would be considered being honest with myself, encouraging forgiveness foe myself which would create more peace and less stress.(Steward,2007) I love LOVE. Love has so many wonderful qualities. It can be described as the ultimate and cornerstone of ones self-esteem. So LOVE your neighbors, LOVE your enemies and LOVE all. (Leo Buscaglia, date unknown) Journal: Unit Five Journal Writing Assignment Choose from either formal practice: Walking Meditation or Mindful Self-Inquiry for Stress and Anxiety. Directions are found on either pages 58 through 60 or 119 through 121 of the Mindfulness workbook. Upon completion of either practice, take a moment to reflect on whatever came up for you mentally, emotionally, and physically. This should be a minimum of two full pages. Take some time to write about whatever came up for you mentally, emotionally and physically when doing this practice for the first time. Today as I enjoyed mindful walking, I realized first that I need to do more this. Slow down, breathe, let it in and out. I thoroughly enjoyed the slow thoughtful time I had with myself. There is so much stress in my life right now, just like lots of other people in this world. Divorce, a broken home for my children, the concern about financial stability, the grace and mercy I need to continue and preserve as an example for my children. My children are my heart, they are the center along with God in my life. I breathe and fight for them and will continue to do so. They are feeling somewhat abandoned by their Dad who chooses to spend more time with his affair partner and her kids. It is all over Facebook and as I suggest to them it is not healthy for them to look , they just want the truth and it just really hurts. After doing this exercise of mindful walking, I realize my kids would benefit from it as well, I do plan on sharing my experience with them and each one will definitely have a different experience but hopefully they will give it a shot as we know it would be a true gift for them. Most of the time over the last year I feel spent, I feel shattered , I feel broken, I feel panicked , worried, consumed. However, I have been doing yoga and now I will add mindful walking as part of my healing, moving forward and being honest with myself, giving myself time to breath, I deserve it I think , I really think I deserve it. I am a simple woman, I don’t ask for much, just kindness and respect.. so I give that to other people I just need to work on it for myself. I need to be forgiving of myself, loving and kind to myself. Mindful meditation geared me for more of this open communication I am having with myself. Stop being so hard on yourself and not on other people who do not treat you right, Tracee! Grace will always be given but I need the same thing for myself. What a way to slow down and take those thoughts in today. In a few weeks I am going to Colorado, to the mountains. I will be tent camping for 1 week. I will definitely be partaking in mindful walking and I will encourage my hiking partner to do the same thing, what an amazing opportunity we will have in the beauty of the mountains where we will probably closest to our maker in all the beauty. I am so happy this class came at the perfect time in my life. I am really holding on to so many of the great ideas, thoughts and patterns I have read about. How to help myself, others and continue to make the world a better place. Mindful walking is amazing, I am sure it is different on some level for each person as well as different every day because life ebb anf flows. I will be more open, more attune and look forward to doing more of it for myself and everyone in my life  Unit 6 Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery Information to Remember: Meditation can be described as taking a breather, releasing stress and gaining peace. It deals with the mental, visual, sound, physical and a tactile parts of ones self. (Stahl and Goldstein, 2007) I am interested in the form of meditation that is called Pranayama. A Sanskrit term that uses meditation to specifically restore vital energy. (Seaward, 2007) Diaphragmatic breathing is considered a deep breathing technique, It is the easiest and quickest form of relaxation. It is a controlled deep breathing technique and can be used in the car, at a store, basically anywhere! (Seaward, 2007) Assignment: This assignment gives us specific practices to encourage meditation and other coping strategies to deal with stress. Journal: Complete the Journal Assignment entitled: Explore: Is Your Body-Mind Happy? Directions are found on pages 151 through 153 of the Mindfulness workbook. Upon completion of this Assignment, practice identifying unkind messages you send to yourself and turn it around with positive affirmations. This should be a minimum of two full pages. Mindful of how you interact with yourself? I am mindful of how I interact with myself. What I say to myself and how I treat myself is a huge part of having a successful day. This is imperative in my life right now. Treat myself with kindness, be gentle, loving, peaceful and extend to others. All others to be exact. I stumble sometimes but I thoroughly believe that we must treat others the way we want to be treated. So with that thought and as God is my witness I do this with the my own husband who betrayed me. Show grace, mercy, love, gentleness, joy to everyone. Especially your elf and those who have hurt you. Seeds of suffering? Because I am not typically a negative Nancy I don’t have the seeds of suffering most of the time. However, on a trying day I may sit and think about the trials in life I have been dealt and then worry sets in, anguish sets in, unrest sets in. Basically I wear my heart on my sleeve so my kids can see the attitude change, the sadness, the concern. I do my best on most days to fight the seeds of suffering because there is so much more to do with our time on earth. Day-to-day life feelings of resentment? As I age I definitely have let go of the feelings of resentment. I feel there is no real place for anger or jealousy or misguided judgements of people. However on a day I may feel resentful I may experience lack of rest, or pain somewhere in my body or even wanting to have an extra glass of wine at that time. I feel if I live with resentment I would not have a fulfilling life nor would my kids find joy in their and bitter not just for the crappy things that have happened in life but also my husband having an affair. That is just not who I want to be, who I want to portray or who I want my kids to be led by. I will continue this work of loving-kindness, self awareness and work continually to improve day by day. Reflection on writing? When I reflect and look deeper into this type of work, I am more sad than anything in regards to the current state of my marriage or lack thereof. I will not let the circumstances of life take away from happiness, peace, kindness, joy etc. I may stumble from time to time but I am human. I look forward to more of these exercises, they keep me aware, work on my knowledge and self awareness and help to understand other people. They also make me a better mom! Unit 7 Unit 7: Nutrition and Stress Information to Remember: Eating right will help us stay well. Correct portions, calories, fat, proteins and carbohydrates will infuse the body to be well and good. (Seaward,2007) Exercise is key. Movement is key. The mind is working more when we are in motion then if we are sitting. Strength, Flexibility and balance are crucial for older people who may find themselves stiff from sitting and resting too much. Journal: Unit Seven Journal Writing Assignment Choose from either formal practice: Sitting Meditation or Mindful Lying Yoga. Directions are found on either pages 87 through 89 or 91 through 107 of the Mindfulness workbook. Upon completion of either practice, describe your formal practice and take a moment to reflect on whatever came up for you mentally, emotionally, and physically and explain. This should be a minimum of two full pages. Today I am struggling. I know I will be just fine, but today there have been so many triggers for me emotionally and mentally. Physically I am tired, so very tired. I know I need to give myself a break, however I am not used to doing that. I have high expectations of myself and I cannot keep up. So today is a good day to practice some mindfulness. I am choosing sitting meditation, I will be back in just a few minutes to let you know how it went. Here goes nothing! So, the book says to congratulate yourself, great job Tracee!. I able to relax, breathe and focus on the here and now on and off. The book suggests that it is common to loose it and just come back to it by readjusting or shifting thoughts. I found adjusting my sitting position helped , I started out in Indian style position, moved to open legs and then to bent legs. I switched my position when my body was feeling uncomfortable. Physically I have a very sore neck, it was hard to sit without support so I butted up against my kitchen island and that did the trick. Choiceless awareness is hard to focus on, as my mind deviated from the sounds of my dishwasher to the sounds of my fur babies coming to check on me, like “what the heck is Mom doing now?” HA! I want to think of nothing at all, seriously shut the brain off!. I do think I had a few of those moments, which is great, next time I will go for more and I am guessing that s I do this more often I will be successful more each time. My mind did wonder to some places I like to visit like the ocean in Florida and mountains in Colorado. Those are my favorite places to escape. I just realized, next time I go to my favorite places I can enjoy them even more by bringing with some mindful meditation! Hooray! Another thing I noticed was that one of my dogs, Ralphie, walked very slowly past me , almost understanding and knowing what I was doing. Quietly he nuzzled up to me as I sat and breathed , usually I would reach to pet him but I knew this would defer some thoughts. He didn’t even whine for not petting him as he normally would. I think he has a sixth sense! Ralphie, he really always has been my special boy. Emotionally, I am definitely better than when I started this journal entry. I needed that time to breath, my body needed it and I feel much more relaxed and ready for the afternoon home with my crazy kids. Weird but true, when I take time for me I feel like I have to accomplish something that is actually for my family?! I guess my git to them today is that I will be more relaxed when they come home from school. HA! I need to work on that aspect of taking care of myself, because I am worth it, it is just an adjustment to think and do that, especially at 46 years old, family and everyone else before me is how I have always lived. Physically I am tired still but not like I want to take a nap anymore. This is good! I have lots of things that need to be finished by 4 today. Well now that I feel like I have said so many things and you may be feeling dizzy, I am so happy I had the opportunity to complete this exercise for my class I appreciate all the great things we are learning and can use to make our life better and others as well. Unit 8 Unit 8: Physical Exercise and Activity Information to Remember: If you find no relief of pain and uneasy feelings in standard therapy practices, try yoga. Feel relief through the whole body, mind and soul. Tai Chi is a moving meditation on. It is a repetitive and calming movement of your body, from head to toe and increases stability and balance.(Seaward,2007) GMO’s or Frankenfood is a scary thought. It is added chemical, colors, and unnatural things for our body. We should stay clear of them. https://psychcentral.com/lib/beating-stress-through-nutrition/ Assignment: This week we used our skill to create a fitness program or health initiative for any type of establishment. This is done in order to encourage a better work environment, a team approach, all in the name of health and wellness. Journal: Complete the Journal Assignment entitled: Explore: Creating Connection. Directions are found in Chapter nine of the Mindfulness workbook. Upon completion of this Assignment, practice developing these qualities in building stronger and healthier relationships. This should be a minimum of one full page. OPENNESS: I am reminded by this word openness to stop judging and being critical of even myself. Certainly, a perspective to be aware of. Listening and hearing what a person is saying to you without speaking or being defensive is a good example. EMPATHY: I am an empathetic person. Sometimes it gets me in trouble. I find this quality about myself one of my favorites. I feel I understand what someone is fighting through, I feel I am a good listener and I feel that it is a wonderful way of making true connections with people everywhere. COMPASSION: Compassion is when I hold my childrens’ hand gently after they are hurt. Compassion is when you help someone though a death of a family member. Having compassion shows a grace and love like no other. LOVING-KINDNESS: Being kind in love is so special. I imagine smiling at the clerk who is having a bad day. Taking a second to shake an extra hand at church when I am in a hurry. A great smile at someone who needs though clarifies this one for me. SYMPATHETIC JOY: Finding joy in the suffering. I am going through a very difficult time in my life. I have some special friends who remind me that there is joy in everyday occurrences yet they understand that I am hurting and they help me find joy. EQUANIMITY: I believe this is when we set ourselves up as an equal to the person you are trying to connect to. No matter if it is a neighbor, a stranger, the delivery driver, a homeless person. True connection can happen if we just release the ego and let it happen. Summary I think I have a strong understanding of how to make connections with people. As a hairdresser for over 20 years it is my job to make connections, to treat people with a special experience, to relate to people, to love people, to encourage people and so forth. This exercise, however, reminds me to stay on top of this work. Continue to bless people with al of these characteristics and make connections will make the world a better place, one step at a time.:) Unit 9 Unit 9: Applying Stress: Critical Issues for Management and Prevention to your Professional Life Information to Remember: So many things to remember and hold onto from this class specifically. -Always be an information seeker. Look for learning new knowledge and always be a student of life.0Seaward,2007) -Social orchestra: use boundaries. Try not to be in control and do not avoid a problem as it lingers on my mind and creates stress. -Generate alternatives for the best outcomes. Always make the best choice for me. These are great practices for less stress. Additional Information Girl ,Wash Your face. Rachel Hollis,2018. http://www.buscaglia.com/biography.2019 https://folkstory.com/campbell/psychology_online_joseph_campbell.html.2019 https://psychcentral.com/lib/beating-stress-through-nutrition/.2019 References Seaward, B. (2017). 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. http://www.buscaglia.com/biography.2019 https://folkstory.com/campbell/psychology_online_joseph_campbell.html.2019 https://psychcentral.com/lib/beating-stress-through-nutrition/.2019