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Stress Management and

Prevention Program Resource

Guide

Stress Management and Prevention Program Resource Guide

By

Jennifer Kitchen

July 15, 2013

Table of ContentsS E C T I O N 1 T H E N A T U R E O F S T R E S S

Information to Remember

Resources: Exercises

Tools: Journal Writing

S E C T I O N 2 T H E B O D Y A S B A T T L E F I E L D




S E C T I O N 3 F E A S T S O R F A M I N E




S E C T I O N 4 O N E P L A N E T U N D E R S T R E S S




S E C T I O N 5 U N D E R S T R E S S : W H A T N O W ?




S E C T I O N 6 A G E L E S S W I S D O M O F M E D I T A T I O N




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S E C T I O N 7 S I G H T S , S O U N D , A N D B O D Y W O R K




S E C T I O N 8 T H E W E L L N E S S M A N D A L A




S E C T I O N 9 A P P L Y I N G S T R E S S : C R I T I C A L 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




A D D I T I O N A L I N F O R M A T I O N

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“We cannot solve our problems when thinking in the same ways that created them.”

Einstein

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Section 1: The Nature of Stress

Information to Remember:

The Holistic Definition of Stress

Stress is the experience of a perceived threat, real or imagined, to one’s mental, physical, or spiritual

well-being. Holistically, stress is the inability to cope with a perceived threat to one’s mental,

physical, emotional, and spiritual well-being. Stress results in a series of physiological responses and

adaptations. (Seaward, 2009,p.6)

Wellness paradigm

The wellness paradigm looks at total wellness as the balance, integration, and harmony of the

physical, intellectual, emotional, and spiritual aspects of the human condition. These four

components of total well-being are so closely connected and interwoven that it is virtually

impossible to divide them. Wellness is the whole being greater than the sum of the parts.

(Seaward, 2009)

The stages of the fight-or-flight response

Stage 1. Stimuli from one or more of the five senses are sent to the brain. A smell, sound, sight,

taste, or feeling may invoke stimulus of the senses.

Section

1

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Stage 2. The brain deciphers this stimulus as either a threat or a non-threat. If the stimulus is not

regarded as a threat, the response ends. If the response is decoded as a real threat, the brain then

activates the nervous and endocrine systems. These systems prepare for defense (fight) and/or

escape (flight).

Stage 3. The body’s parasympathetic system stays active, until the threat is no longer perceived as a

threat.

Stage 4. The body returns to homeostasis, a state of physiological calmness. (Seaward, 2009, p.6)

Resources: Exercises:

Inventory: Are You Stressed? (Seaward, 2008, Exercise 1.1)

This simple stress inventory questionnaire is to help “increase awareness” of a problem in one or

more areas of your life and to determine the level of stressors.

Self-Assessment: Poor Sleep Habits Questionnaire (Seaward, 2008, Exercise 1.3)

These questions are “based on specific factors associated with either a good night’s sleep or the lack

of it” to help you see were changes in sleeping patterns need change.

Tools: Journal Writing:

My Health Philosophy (Seaward, 2008, Exercise 1.2)

Journal writing helps to open up new perspective on personal philosophies of health.

A Good Night’s Sleep (Seaward, 2008, Exercise 1.4)

Writing about habits can help us pick out what we need to change.

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Section 2: The Body as Battlefield


Anatomy and Physiology of Stress

The body is composed of many different systems that work together to perform the necessary

functions of daily functions of life. The systems are the musculoskeletal system, nervous system,

cardiovascular system, respiratory system, endocrine system, reproductive system, nervous system,

digestive system, and immune system. If a health problem occurs with one of these systems, the

other systems become affected. Physical well-being, therefore, is the optimal functioning of all of

the physiological systems.

Stress and the Immune System

The immune system defends the body against infectious agents, such as viruses, bacteria, fungi, and

parasites. This is a complex process; the immune system must be able to tell the difference

between cells that are normal parts of the body and cells that have invaded the body (Sapolsky,

1998, p. 145-146). When bombarded with chronic stress, the immune system becomes

compromised. It often happens that when one looks back to their most recent illness they can find

a stressful experience that triggered the stress response and sent stress hormones throughout the

body.

Section

2

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Stress and Disease

Stress can be seen as "wear and tear" on the body. The body has many parts that can break down

and will need to be fixed or replaced. These parts are called "target organs," because

neurochemical pathways produced by chronic stress target them. Any organ can be a target organ.

Stress can affect the hair, skin, blood vessels, joints, muscles, stomach, colon, and any other organ.

There are two categories, in which stress related diseases and/or disorders are classified. Nervous

system-related disorders include headaches, TMJD, IBS, and CHD. Immune system-related

disorders include the flu, allergies, cancers, and ulcers.


Immediate, Intermediate, and Prolonged Stress Effects (Seaward, 2008, Exercise 2.2)

This is an exercise in reflecting on how your body reacts to stress.

Physical Symptoms Questionnaire (Seaward, 2008, Exercise 3.1)

By looking at how often stress-related symptoms have occurred in the past week, how severe they

seemed, and how long they lasted can help us see a relation between stress and how we feel.


My Health Profile (Seaward, 2008, Exercise 3.3)

This journal writing is about taking some time to explore your overall physical health by filling out

information about it.

When Your Biography Becomes Your Biology (Seaward, 2008, Exercise 3.5)

Life contains many stressors and some we carry for longer than needed. This journal opens to

expression of who we are from who we were.

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Section 3: Feast or Famine


Emotions: Fear & Anger

The main purpose of anger and fear is to serve as a protection mechanisms summoning “an

alarm” which kicks the body into survival mode. These two emotions, meant to get us out of

danger, should last only a short time. A person who stays angry or fearful longer than the amount

of time needed to get out of danger is not in control of their emotions. Being in these emotional

states can cause one to feel "emotionally drained.”

Stress-prone Personalities

There are three types of stress-prone personalities. Type A personality was once associated with

time urgency but now is associated with unresolved anger issues and aggressive behavior.

Codependent personality types have many traits and behaviors that can raise the “likelihood of

perceived stress and the inability to cope effectively with it.” They are addictive in nature and

need to make others dependent in order to feel self-validated. A person who has a helpless-

hopeless personality “has given up on life or aspects of it, as a result of repeated failure”

(Seaward, 2009, ch6).

Section

3

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Human Spirit

“Undoubtedly, spirituality includes the aspects of higher consciousness, transcendence, self-

reliance, love, faith, enlightenment, community, self-actualization, compassion, forgiveness,

mysticism, a higher power, grace, and a multitude of other qualities.” Spirituality and religion are

not the same but these concepts do have commonalities, especially a coming together with what

is divine. Spirituality is all-inclusive and is about experience with a force greater than one’s self,

often based on a personal knowledge. Religions tend to be exclusive and based on rules and

dogma (codes of belief). Spirituality does not contain dogma.


The Psychology of Your Stress (Seaward, 2008, Exercise 4.1)

This questionnaire is to help you become more aware of your perceptions, attitudes, and behaviors

during stressful situations.

Anger Recognition Checklist (Seaward, 2008, Exercise 5.1)

This questionnaire helps you understand how anger can surface in the course of a normal day and

how it may be mismanaged.


Fifteen Minutes of Fame (Seaward, 2008, Exercise 4.3)

Ego and self-esteem go hand in hand. This journal asks for your own perspective on your ego.

Dreams: The Language of Symbols (Seaward, 2008, Exercise 4.4)

This journal writing asks you to look at your dreams and remember the symbolisms found in them.

All You Need is Love (Seaward, 2008, Exercise 4.7)

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This exercise is an attempt to define love and take at a look at the limitations we place upon

ourselves when we love.

Section 4: One Planet under Stress


The Seven Spiritual Laws of Success_

“The Law of Pure Potentiality: A reminder to be silent and look within for guidance and insights

rather than validation through external means.

The Law of Giving: A reminder to live life with an open heart to give and receive freely.

The Law of Karma (or Cause and Effect): The law of cause and effect serves as a reminder that we

reap what we sow.

The Law of Least Effort: A reminder to go with the flow with things that we cannot control as well as

to live in harmony with nature.

The Law of Intention and Desire: A reminder to set our intentions for both big and small goals, yet

not become encumbered by the ego’s desires.

Section

4

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The Law of Detachment: A reminder to release and let go of all thoughts that hold back our human

potential.

The Law of Dharma or Life Purpose: This law invites contemplation of one’s purpose in

life“(Seaward, 2009, p.170-171).

Global Stress

The global environment and the relationship between people and their environment is known to

produce unfavorable health consequences, such as global warming, overpopulation, socio-

economic gaps and pressures, and increasing poverty and starvation. People have polluted their

own environment producing health risks to themselves and the planet. People need to try to

lessen stress, both the stress of an individual and the global stress in order to recuperate from

these increased health risks.

Joseph Campbell’s Hero’s Journey

The Hero’s Journey is the classic template of the human journey through three stages of the

journeys of life: departure, initiation, and return (Seaward, 2009, p.173-175). Mythologist Joseph

Campbell has dedicated his life to understanding the nature of the spiritual journey. He viewed

the myths, legends, and fables of all cultures and found that one storyline is consistent: A person

leaves their familiar life to venture into the unknown, they encounter many problems along the

way, the problems faced are resolved, and the hero returns home. Campbell referred to this

template as "the hero's journey” in his book, Hero with a Thousand Faces. In his view, each and

every person is on the hero's journey, and every life time includes many journeys within one

grand journey.


Stress-Prone Personality Survey (Seaward, 2008, Exercise 6.2)

This questionnaire measures the level of stress-prone personality.

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Stress-Resistant Personality Survey (Seaward, 2008, Exercise 6.3)

This questionnaire measures a person’s resistance to stress.

Mandala of the Human Spirit (Seaward, 2008, Exercise 7.2)

This self-awareness tool allows an opportunity to reflect the “components of the human spirit.”


Perfection versus Excellence (Seaward, 2008, Exercise 6.5)

Journal writing to see how much a perfectionist you may be or if you simply strive for a personal

excellence.

The Hero’s Journey: Exploring the Wisdom of Joseph Campbell (Seaward, 2008, Exercise7.13)

This journal writing is about your own personal “Hero’s Journey.”

Section 5: Under Stress: What Now?


A Different View

Section

5

14

Reframing allows a person to change the thought process from negative perceptions of a situation

and substitute thoughts, which are neutral or positive without denying that the situation exists.

Seaward comments on the “four-point plan” in reconstructing negative thoughts as “(1) awareness,

(2) reappraisal of the situation, (3) adoption of a new frame of mind, and (4) evaluation of the new

mind frame.” Cognitive restructuring is a coping technique, which substitutes negative (self-

defeating) thoughts with positive (self-affirming) thoughts. This change in thoughts changes the

perception of stressors from threatening to nonthreatening (Seaward, 2009, chptr.8).

Laughter

In Managing Stress, Seaward states “research investigating the psychoneuroimmunological effects

of laughter has found that there is a strong relationship between good health and good humor. “

Humor is a perception of something being funny or comical. This perception can trigger a feeling or

mood of joy and happiness and is considered good medicine by people all over the World. Humor

therapy is a coping technique, which uses humor and comic relief as a means to relieve and reduce

emotional stress. This works by focusing on the funny, humorous, and positive aspects of life and is

even useful when all seems “at a loss.” Laughter can help restore physiological homeostasis, as well

as, promoting mental, emotional, and spiritual well-being (Seaward, 2009, Chptr12).

Simple Assertion and Healthy Boundaries

Assertion and boundaries are parts of personal empowerment are useful for reducing stress and

anxiety. Assertiveness is between passiveness and aggressiveness. To be assertive is to act with a

conscious, balancing freedom with responsibility. It is about getting to where you are going without

having to step on others to get there. It is about taking only what is yours, not taking from others in

order to achieve. Being assertive can promote self-respect, as well as, earning respect from others.


The Time-Crunch Questionnaire (Seaward, 2008, Exercise15.1)

This questionnaire helps you to look at your time-management skills.

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Time Mapping (Seaward, 2008, Exercise15.4)

This exercise is about seeing how we may actually spend time in 15-minute intervals.


Reframing: Seeing a Bigger, Clearer Perspective (Seaward, 2008, Exercise8.1)

Sometimes we rationalize our situations; this exercise in writing asks us to really look at a situation

in a new view.

Healthy Boundaries (Seaward, 2008, Exercise9.3)

Journal writing on the boundaries we hold and the boundaries we want to make.

Section 6: Ageless Wisdom of Meditation


Sensory Overload & Meditation _ “Sensory overload is quite common these days with the

bombardment of information that is available at the “click of a button” or “stroke of a key.” This

Section

6

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barrage of info can overwhelm the mind. With all the external stimuli, more people are looking to

relax and the practice meditation is common. Meditation is “a practice of increased

concentration that leads to increased awareness; a solitary practice of reflection on internal

rather than external stimuli.” Looking within, instead of at the busy World around us can help

relieve stress (Seaward, 2009, p.353).

Physiological Effects of Meditation _ Physiological changes occur with a regular practice of

meditation. It can decrease oxygen consumption, heart rate, muscle tension, blood pressure, and

levels of lactate in the blood. Meditation also increases skin resistance and alpha waves (Seaward,

2009, p.365-366).

Imagery and Visualization _ The mind has a great ability to create both positive and

negative thoughts and images. With visualization and imagery, a person can determine their

potential. The power of the mind can create images that either heal or hurt. The mind is can be a

powerful partner in managing and preventing stress.


Three Short Guided Visualizations (Seaward, 2008, Exercise20.2)

These wonderful exercises are in guided visualization.


Bridging the Hemispheres of Thought (Seaward, 2008, Exercise18.3)

Do you think with your left-brain or your right-brain? This is an exercise about balancing the

thought hemispheres.

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Section 7: Sight, Sound, and Body Work


The Five Senses _ Information is gathered through the senses. Humans are mainly visual

animals, getting approximately 70 percent of sensory information through the eyes. The ears

gather about 20 percent, and the other three senses accommodate the remaining 10 percent.

Art and Music Therapy _ Music and art are readily available tools for managing and

preventing stress. The role of the arts as healing methods has been around for ages. Healers, of

long ago, believed in the innate wisdom that music has the power to heal. Art can be a way to

unlock the creative expression of the mind. Music and art are techniques used to help with

healing and the management of stress.

Spiritual Nutrition_ Spiritual nutrition is a term used to imply that “the color of specific

fruits and vegetables augment the flow of subtle energy to the respective chakras represented by

these colors.” In Eastern thought and culture, there is a belief that several energy centers or

chakras run from the top of the head to the base of the spine. There are seven chakra and they

are each associated with a color. These are “red (base of spine), orange (navel), yellow (spleen),

green (heart), aqua-blue (throat), indigo blue (forehead), and violet (crown)” (Seaward, 2009, p.

501).

Section

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Stress-Related Eating Behaviors (Seaward, 2008, Exercise27.1)

Stress can change our eating habits.

Self-Assessment: Nutritional Eating Habits (Seaward, 2008, Exercise27.2)

What we eat can promote stress sometimes.


Fast Food Nation (Seaward, 2008, Exercise27.5)

This is an exercise in journal writing, which asks you to explore your eating habits. How much junk

do you consume when stressed?

Frankenfoods: The Monster Called GMOs (Seaward, 2008, Exercise27.6)

Journal writing that asks us to explore the world of the food industries use of GMOs.

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Section 8: The Wellness Mandala


Recommendations for Healthy Eating Habits _ Eating healthy means a lot when it comes to stress

management. In Managing Stress, Seaward lists the 10 dietary guidelines established by the U.S.

Departments of Agriculture and Health and Human Services.

“1. Aim for a healthy weight.

2. be physically active each day.

3. Let the MyPyramid food guidance system guide your food choices.

4. Choose a variety of grains daily, especially whole grains.

5. Choose a variety of fruits and vegetables daily.

6. Keep foods safe to eat.

7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.

8. Choose beverages and foods to moderate your intake of sugars.

9. Choose and prepare foods with less salt.

Section

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10. If you drink alcoholic beverages, do so in moderation.” (Seaward, 2009, p.505).

Stress Reduction and Physical Exercise _ Exercise can be consider a physical stressor but it is also a

good stressor. There are psychological benefits of habitual exercise that are listed by Seaward.

“1. Improved self-esteem

2. Improved sense of self-reliance and self-efficacy

3. Improved mental alertness, perception, and information processing

4. Increased perceptions of acceptance by others

5. Decreased feelings of depression and anxiety

6. Decreased overall sense of stress and tension.” (Seaward, 2009, p. 515-516)

Self-Regulation_ “Self-regulation is a self-produced or self-generated activity that expresses the

ability to control various aspects of human physiology. Autogenic training is a relaxation technique

in which an individual gives conscious messages to various body parts to feel warm and heavy. The

effects may cause blood vessels to expand in the specified body regions. Self-hypnosis, another

form of self-regulation, is also used for relaxation. An individual feeds themself with suggestions to

relax (Seaward, 2009, chapter 25).


Mandala for Personal Health: Your Holistic Stress Management Strategy (Seaward, 2008, Exercise

28.5)

Everyone needs a stress-management plan. This mandala can help to keep your goals in view.

Your Circadian Rhythms (Seaward, 2008, Exercise 28.3)

There are 24 hours in a day. This chart helps you to see how you spend that time and what your

natural schedule is.

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My Body, My Physique (Seaward, 2008, Exercise 28.2)

This exercise helps you to see how you really view your physical self.

My Body’s Rhythms (Seaward, 2008, Exercise28.4)

An exercise in looking at the way we go through the days and seasons of life. The World has a

certain order to its workings.

Section 9: Applying Stress: Critical Management to your Professional Life


Information Seeking_ People constantly need more information to understand stressful

situations in life. Information seeking is a common coping technique. Searching for more

information in order to increase understanding about a situation can help relieve stress but

sometimes too much information can add to the confusion (Seaward, p. 325-326). Information

can be gathered in many ways; from other people, the internet, newspapers, magazines, and

books.

Tai Chi_ Many cultures believe in a life force of subtle energy surrounding and permeating

all people. The Chinese call this life force chi. Mental, emotional, and spiritual stress can block the

Section

9

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flow of chi in the body. This congestion or distortion of one's life energy will lead to disease and

illness. To promote tranquility, a sense of being one with the universe, a harmony with the flow

of chi must be maintained. Tia chi is a holistic discipline, a moving meditation, which Unites mind,

body, and spirit. In tai chi, the slow series of moves that are consciously performed with precision

and finesse work to unblock and regulate chi help restore homeostasis.

Dream Therapy_ “Observations reported by several experts in the field about the dream

process: Everyone dreams, though not everyone remembers their dreams.” Dream therapy is a

coping technique in which dreams are studied and interpreted to help understand stressors in life.

Dreams are made up of information taken in during the previous waking states. Significant

unresolved issues can cause a person to have recurring dreams. “Opinions vary on the issue of

categorical dream symbols (e.g., water signifying the spirit of life), but virtually all experts agree

that interpretation ultimately resides with the person who created the dream.” What a person

perceives a symbol to represent is usually more fitting to the dreamer than a precategorized

definition of a symbol (Seaward, 2009, p. 331-333).


Defining Your Support Group (Seaward, 2008, Exercise 16.1)

Everyone should have at least one good friend to confide in.

Hobbies and Outside Interests (Seaward, 2008, Exercise16.2)

Hobbies can help one relieve the stressors of daily life.


Friends in Need (Seaward, 2008, Exercise 16.4)

This journal exercise asks you to define what a friend is and how we may be and have good friends.

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Additional Information

Divine Primates: Hope for Our Stressed-Out Species

Earon Davis has a very great site for looking at stress we humans undergo and how we deal with it. As many try to integrate the various aspects of living and consciousness (body, mind, spirit, emotion and community) we struggle to find the long-term solutions to personal and community stress using the logic and understanding that we have accomplished in our journey from primate to intellectual beings.

Davis, E.S., (2010). Divine Primates: hope for our stressed-out species.

http://www.divineprimates.com/

Brian Luke Seaward

Check out the Brian Luke Seaward website to find out more about this amazing teacher. He

has written many books and teaches at many universities. This bestselling author, motivational

speaker, award winning film director, and workshop facilitator has a full calendar and may be

coming to a town near you to speak about stress. His books, Managing Stress: principles and

strategies for health and well-being and The Art of Peace and Relaxation are used alongside this

guide and can be found online and in major bookstores (Amazon.com, Barnes and Noble).

(2013). About Brian Luke Seaward, Ph.D. http://www.brianlukeseaward.com/about/.

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http://www.brianlukeseaward.com/about/

http://www.divineprimates.com/

Why Zebras Don’t Get Ulcers

For a great list of books, articles, and courses by Robert Maurice Sapolsky, I recommend

Wikipedia. He is a neuroendocrinologist and the issues of stress and neuronal degeneration are the

focus of his research. Sapolsky spends time in Kenya each year studying a population of wild

baboons in order to identify the sources of stress in their environment and studying the relationship

between personality and patterns of stress-related disease in our primate cousins. He writes about

the cortisol levels effect on stress between the alpha class and the subordinates in Why Zebras Don’t

Get Ulcers (downloadable free at http://g2gfitness-mma-ccoach-sthqld.com/resources/Sapolsky

%20why%20Zebras%20don't%20get%20ulcers.pdf).

Wikipedia, (June 21, 2013). Robert Sapolsky. http://en.wikipedia.org/wiki/Robert_Sapolsky

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http://en.wikipedia.org/wiki/Robert_Sapolsky

http://g2gfitness-mma-ccoach-sthqld.com/resources/Sapolsky%20why%20Zebras%20don't%20get%20ulcers.pdf

http://g2gfitness-mma-ccoach-sthqld.com/resources/Sapolsky%20why%20Zebras%20don't%20get%20ulcers.pdf

ReferencesSapolsky, R.M., (1998). Why zebras don’t get ulcers: the acclaimed guide to stress, stress-related

diseases, and coping. St. Martin’s Griffin: NY.

Seaward, B.L., (2009).Managing Stress: principles and strategies for health and well-being. Jones

and Bartlett: MA.

Seaward, B.L. (2008). The Art of Peace and Relaxation Workbook. Jones and Bartlett: MA.

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