Final project 410

KAPLAN UNIVERSITYHW410 Stress: Critical Issues in Management and Prevention

Stress Management and

Prevention

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Program Resource Guide

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KA P L A N U N I V E R SI T Y

Stress Management and Prevention Program Resource Guide

By

Megan Etter

Kaplan University

HW410: Stress: Critical Issues in Management and Prevention

March 7, 2016Total Points = 2

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............................................................3Self-Assessment Exercises...........................................................3Journal Writing.............................................................................4

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............................................................5Self-Assessment Exercises...........................................................5Journal Writing..........................................................................5,6

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............................................................7Self-Assessment Exercises...........................................................7Journal Writing.............................................................................7

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............................................................9Self-Assessment Exercises...........................................................9Journal Writing...........................................................................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..........................................................12Journal Writing...........................................................................13

U N I T 6 R E L A X A T I O N T E C H 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..........................................................14Self-Assessment Exercises.........................................................14Journal Writing...........................................................................15

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..........................................................16Self-Assessment Exercises.........................................................16

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..........................................................17Journal Writing......................................................................17,18

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..........................................................19

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

R E F E R E N C E S

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Unit 1: The Nature of StressInformation to Remember:

Types of Stress:

It is important to know the three different types of stress and what each one means. Eustress is a type of stress that is considered as good stress. It may come from any kind of experience that makes someone happy. Neustress is a type of stress that is basically neutral; it is not bad or good. Distress is a type of stress that tends to linger and create feelings of anger. (Seaward, 2015)

Journal Writing:

Journal writing can be done many different ways and can provide many benefits. It can be used as a great way for someone to cope. Journal writing can also provide many benefits to physical and mental health such as decreased blood pressure, decreasing stress levels and of course it helps people grieve. (Seaward, 2015).

Mindfulness:

Mindfulness is a practice that allows people to live in the current moment. It is being used to help people with stress, pain and illnesses. Mindfulness can be practice formally or informally. (Seaward, 2015).

Self-Assessment Exercise:In this self-assessment exercise, I created a mandala that showed my well-being. The mandala consisted of four different types of well-being; mental wellbeing, physical well-being, emotional well-being and spiritual well-being. Each well-being is important in it’s own way to ones life and health. Physical well-being is anything from eating healthy or exercising regularly. Emotional well-being is how you express your emotions and also how you control them. Spiritual well-being helps you to believe you have a purpose in life. Mental well-being is how you gain and process information. After completing this exercise I was able to see my strongest well-bring and my lowest well-bring, allowing me to improve on my lowest point.

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Stahl, B., & Goldstein, E. (2010). A mindfulness-based stress reduction workbook. Oakland, CA: New Harbinger Publications, Inc.

Journal Writing:Situation Start Midwa

yEnd

Angry patients at work 7Driving to work 6Paying bills 7Trying to get school work done 5Not getting enough sleep 5Managing time 6Relationship Issues 5Maintaining a healthy diet 4Worrying about a family member 4


Unit 2: The Physiology of StressInformation to Remember:

Disorders caused by stress:

Stress can cause many disorders that affect different parts of the body. The nervous system can be affected by stress and causing headaches, tempromandibular joint dysfunction and irritable bowel syndrome. The immune system can be affect by stress causing a cold or the flu, allergies or even colitis. (Seaward, 2015).

Systems involved with the physiology of stress:

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There are three body systems that are involved with stress; they are The Nervous System, The Autonomic Nervous System and the Endocrine System. Each system is compromised of it’s own systems that play a role in stress. It is important to be familiar with each system and the role it plays during the stress response. (Seaward, 2015).

Mindfulness and stress reduction:

Mindfulness can be very beneficial to stress reduction. By practicing mindfulness, it allows you bring awareness to the problem and either let it go or make changes. (Stahl & Goldstein, 2010).

Self-Assessment Exercise:In this self-assessment exercise, neuroscience and neuroplasticity are described. Neuroscience is an area that studies the nervous system. Neuroplasticity is a name that was given by scientists after finding the brain to be more “plastic” then what it was thought to be. There are also multiple different diseases pertaining to the nervous system that are discussed in this exercise that were cause by stressed. (Seaward, 2015).

Journal Writing:How is stress or anxiety about people affecting your life?

I don’t have much stress or anxiety about people. I do worry a lot about my mother because of some health issues she is having. Some times I find zoning out of what I am doing trying to think of ways to help her or wondering how she is feeling that day.How is stress or anxiety about work affecting your life?

Thankfully, I don’t have much stress or anxiety from work ever since I quit my job. When I was working however, the stress from my job affected my life a lot. I would be so stressed out when I got home that I didn’t want to do anything except sleep. I shut a lot of people out of my life and that wasn’t fair to them. I found myself always tired and in a bad mood. I never had any motivation and hated getting up in the morning.How is stress or anxiety about the world affecting your life?

I find myself getting very stressed out when watching the news. I worry about what may happen to the world in the future with all of the crime going on, you never know if you safe or not. This leads to anxiety at nighttime when I hear noises in the house, I worry that someone may be trying to break in.How is stress or anxiety about food and eating habits affecting your life?

I always try to eat very healthy foods, but when I go to pay for my groceries every week I cringe at the bill. Trying to eat healthy is very expensive which then causes me to get stressed about money.How is stress or anxiety about sleep and sleeplessness affecting your life?

Generally, I sleep pretty well. I usually sleep 7 ½ - 8 hours every night. So sleep does not affect my life or cause any stress in my life.

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How is stress or anxiety about exercise or lack of physical activity affecting your life?

I try to exercise on a daily basis, but between work and schoolwork I stress about how I am going to juggle everything into one day. I usually get everything done, but until I do, I worry that everything will not get done that day.


Unit 3: Psychology of StressInformation to Remember:

Mindful Meditation:

In this unit mindful meditation is discussed very well for beginners. It goes over the breathing technique, how to deal with a wandering mind and the importance of posture. (Stahl & Goldstein, 2010).

Anger Strategies:

There are many different ways to deal with anger but the three most successful strategies are cognitive coping, relaxation and behavior modifications. Seaward provides a list of ways to manage stress more creatively such as planning ahead, problem-solving techniques and developing support system. (Seaward, 2015).

Face-to-face communication skills:

Face-to-face communication is very important in ever day life and also helps with conflict resolution. Some key ways to enhance this skill is to enhance your vocabulary, deal with problems as they come up and use language the person you are talking to will understand. (Seaward, 2015).

Self-Assessment Exercise:In this exercise, a few different theorists are discussed as well as their beliefs in dealing with stress. Each theorist has his or her own beliefs when it comes to

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dealing with stress. One thing I found when doing this exercise is that the theorist all have one thing in common when it comes to dealing with stress and that is to take a holistic approach rather than prescribing medications. There is also information pertaining to ways to mange stress as well as improving communication styles.


Journal Writing:After completing the five-minute mindful breathing, I noticed that I felt extremely relaxed while doing so, and also when I was finished. Mentally, I felt like my mind was actually at ease for once. Usually I feel like I have a million thoughts running through my head, but with just 5 minutes, it all came to a stop as I sat with my eyes closed and imagined the waves as the book said to. Physically, my body felt as if I was floating. I guess just sitting there with my eyes closed and concentrating on my breathing, I felt light as a feather. Emotionally, I didn’t really have any feeling. I was just concentrating on my breathing as the book explained to do. I think incorporating this meditation into my daily routine would be a great idea. Especially when I had a rough day at work, this would definitely help to relax me and take my mind off of everything that happened that day. I think many people should incorporate this into their day. I’m sure this could bring blood pressures down and also to help with anxiety. The feeling is so relaxing. It is amazing that even 5 minutes of just sitting and concentrating on your breathing can have that much of an impact. This would definitely be a great exercise with the sound of beach waves or even raindrops!


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Unit 4: Personality Traits and the Human Spirituality

Information to Remember:Behavior Modification Model

This model shows the steps that can be taken to turn a negative attitude into a positive one. The steps are Awareness, the desire to change, cognitive reconstructing, behavior substitution and evaluation. These steps are commonly used to help clients become aware of their behavior and how to change it. (Seaward, 2015).

Self-Esteem:

There are many different types of personality traits, but self-esteem is the one common thing between them all. People with low self-esteem tend to be depressed and people with high self-esteem tend to be a lot for cheery. This unit discusses the different personality traits and how the role of self-esteem is played in the trait. (Seaward, 2015).

Body Scan:

The body scan is a type of meditation that allows you to concentrate on the body from head to toe. It can be beneficial for anyone dealing with pain, stress or anxiety. (Stahl & Goldstein, 2010).

Self-Assessment Exercise:In this exercise, the topic of self-esteem is discussed. People with low self-esteem tend to worry a lot more. People with a high self-esteem do not really care much so their stress levels are not as high. Low self-esteem can cause stress and stress can cause many issues with health and personal life. When someone suffers from low self-esteem they tend to keep to themselves and they do not want to do much. This can cause relationships to be affected because these people make up excuses so they don’t have to go out. It is also discussed in this exercise Prochaska’s Stages of Change Model on alcohol abuse. All of the stages in the model are discussed regarding someone suffering from alcochol abuse. (Seaward, 2015).


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Journal Writing:FEAR: apprehension, anxiety, distress, edginess, jumpiness, nervousness, panic, tenseness, uneasiness, worry, fright, feeling overwhelmed.

The emotions listed for fear I tend to feel in my head and my heart. When I hear the words anxiety and panic, I think of a racing heart and a racing mind. Feeling overwhelmed makes me think of someone who may be over loaded with or and through someone into depression. Fright and worry makes me think of a racing heart again. I know sometimes when I am home by myself, I hear strange noises and start to worry and my heart starts to race. Edginess and jumpiness makes me think of someone who is impatient.

CONFUSION: bewildered, uncertain, puzzled, mystified, perplexed, chaotic, foggy, or unaware.

When I hear these words and think of the word confusion, it makes me think of someone who is in a situation where they aren’t sure what to do. Some times a person’s thoughts are unclear when they are confused, like the word foggy. There may be a lot going on in ones mind making him or her thoughts foggy. Also, a person may become puzzled when they are confused. When I think of these words, it always makes me feel frustration. Being confused and feeling all of these emotions can get frustrating because in some cases you may not be able to figure something out so you just feel blank and don’t know what is really going on.

ANGER: aggravation, agitation, annoyance, destructiveness, disgust, envy, frustration, irritation, grouchiness, grumpiness, rage.

Anger makes me think of someone who is red in the face and you can imagine smoke coming out of his or her ears! When feeling these emotions like frustration or grouchiness someone may want to just cry or be left alone. Destructiveness makes me think of someone destroying things out of anger. When someone is agitated he or she may be very snippy and easily frustrated by another person. When I think of these anger emotions I think of someone who may have a fire burning inside in them just waiting to explode.

SADNESS: alienation, anguish, despair, disappointment, gloom, grief, hopelessness, insecurity, loneliness, misery, unhappiness, rejection.

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When I think of disappointment, I think of someone who may have got their hopes up for something and another person let them down. When I hear the word grief, I think of someone who may be going through a hard time in life like losing a family member. Rejection, I think of a teenager trying to fit in with the popular kids in school and those kids not accepting her. When I think of gloom, I think of someone with the “black cloud” hanging over him or her. That person to is experiencing gloom just never looks happy and always looks upset. When I think of all the words that go with sadness, I think of crying.

SHAME: guilt, embarrassment, humiliation, invalidation, regret, remorse, mortification.

When I hear the word humiliation, I just think of something terrible happening to someone in front of a big crowd of people. Once someone is humiliated, that person may also feel sadness. Embarrassment is sort of like humiliation for me. I feel like they are in the same category with something maybe happening in front of a lot of people. You then feel kind of frozen and your not sure if you want to laugh or cry in the moment. When I think of regret, I think of mistakes. When you regret doing something it usually means it was a bad idea and sometimes you feel like you hate yourself for doing whatever it is you’ve done. When I think of guilt I think of someone who may have done something to sabotage someone else, but then that person feels bad about what he or she has done to they feel guilty.

LOVE: affection, arousal, attraction, caring, compassion, desire, fondness, infatuation, kindness, liking, longing, warmth, sympathy, sentimentality.

When I think about warmth in the category of love, I think of a giant hug, whether it is from a family member or a significant other. Kindness I think of people doing nice things for others, whether it be planned or maybe even spur of the moment, acts of kindness are always nice. When I think or the word affection, I think of couples in love showing affection or one another. Caring makes me think of someone doing nice gestures to show that they care, like maybe going out of ones way to make a family member happy by doing something they want to do even though you don’t.

JOY: amusement, bliss, contentment, eagerness, elation, enjoyment, enthusiasm, excitement, exhilaration, hope, optimism, pleasure, satisfaction.

When I think of optimism I think of positivity. Someone who is optimistic is always thinking good thoughts about what the future holds. Eagerness makes me think of someone who is very happy and can’t wait to see what is coming next or upcoming plans. Hope makes me think of faith, like when someone has something wrong, as long as you have hope in your mind; it helps to think everything will be okay. Enthusiasm makes me think of someone who is always very energetic and showing his or her emotions.

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After doing this exercise, I have learned there are many different words that can mean the same emotion. You can feel a lot of other emotions when you are

thinking of one. For example, when you feel love, you can also feel affection, compassion and desire.


Unit 5: Dealing with Stress: Coping Strategies Information to Remember:

Tips for Money Problems

Money issues are a big cause for stress. Many people worry about their money constantly causing them to stress out about it. A few tips from this chapter pertaining to money management are following a budget, make a journal to monitor spending and the last tip is to but only what you need. (Seaward, 2015).

Time Management:

Time management is important in every day activities. The unit provides a lot of tips for time management such as using technology; leave open space in your schedule for yourself or for others who may need you and the last tip is to improve your organizational skills. By improving your time management skills, it will allow you to not feel as rushed throughout the day making your day go a little more smoother. (Seaward, 2015).

Negative Self Talk:

Sometimes people say negative things to themselves and they don’t realize they are even doing it. When you talk negative to yourself, you are only putting yourself down and causing more feelings of stress or anxiety. By practicing mindfulness when these thought arise, it can help to decrease these thoughts in ones mind. (Stahl & Goldstein, 2010).

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Journal Writing:

I chose to listen to the Meditation on Anxiety and Stress on the Dvd and also read the Mindful Self-inquiry for stress and anxiety in the workbook. While listening to this exercise on the DVD, I felt some different things in my body emotionally, physically and mentally.While performing this exercise, emotionally I felt as though any emotions I had bottled up had been forgotten for that moment. I have had quite a stressful week this past week; so performing this exercise really put me in the moment and made me forgot about everything that went on throughout the week and also anything that was going on in the moment. It felt nice to be emotionless and just concentrating on what I was doing at the moment and really concentrating on my breathing.Physically, I felt extremely relaxed. I also felt as though I was weight less for some reason. When you let everything go just for that 30 minutes of the exercise, it can really help you to feel relaxed and to concentrate on yourself. I think the breathing exercising is what makes you feel weight less. When you are concentrating on your breathing throughout the exercise, it really makes you not think of anything else, even makes you feel weight less and very relaxed, almost as though whatever negative thoughts or stressors that have built up inside of you have disappeared. There were certain parts of the exercise where you have to concentrate on a particular area of your body such as muscles, sinuses and even the top and back of your head that help you to relax that particular part of the body.Mentally this exercise really helps you to clear your mind. While listening to the instructor, his voice is very relaxing. When you put yourself into the moment you are in and letting everything go, all the build up you had mentally disappears for that moment. The instructor says to “let it be” numerous times throughout this exercise, and that is exactly what you need to do while performing this exercise to get the full affect. It helps you to forget everything

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that is going on around you and helps you to clear your mind. Anything that has been building up in your mind suddenly goes away for that moment.

When I was done with this exercise I felt like a new person. It really helps to just sit down and let things go for a moment. Sometimes we get so consumed with everything that is going on around us, we forget to stop and think about ourselves for a moment. Performing this exercise throughout the week would definitely help someone who was suffering with stress and anxiety, I think anyway. Just to sit and let all of the thoughts in your head go and to just be in that moment and concentrating on your breathing allows you to forget everything that is going on around you.


Unit 6: Relaxation Techniques 1: Breathing, Meditation, and Mental Imagery Information to Remember:

Diaphragmatic Breathing:

This is a breathing technique that is often called “belly breathing”. Diaphragmatic breathing has been found to help people with chronic pain. There are three key points to remember when performing this exercise- be in a comfortable position, concentrate and visualize. (Seaward, 2015).

Effects of Meditation:

There have been ongoing studies about the physiological and psychological effects of meditation. By meditating regularly there have been some physiological changes found such as lower heart rate, lower blood pressure and lower muscle tension. (Seaward, 2015).

Mental Imagery:

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This technique has been used as a relaxation technique. Daydreaming is the most popular type of mental imagery. By using your imagination to promote relaxation, it helps to shut down the stressful stimuli. (Seaward, 2015).

Self-Assessment Exercise:In this self-assessment exercise there are a few different topics discussed. The first topic is diaphragmatic breathing. The three steps to this breathing technique are discussed as well as why they are important. Visualization techniques discussed in this exercise. The techniques are “breathing clouds”, alternating nostril breathing and energy breathing. The effects of Meditation on the mind and body are also discussed in this exercise. The biggest effect of meditation is how it promotes relaxation to the body. Imagery and visualizations are also discussed in this exercise and how imagining you are in a relaxing place can help to calm you down.


Journal Writing:Mindful of how you interact with yourself?I usually try to be mindful of how I interact with myself. There are maybe a few times I tell myself that I could’ve done a better job, or think to myself if I would’ve done something differently maybe the outcome would’ve been better. After reading this chapter, I cannot say that I’ve ever called myself an idiot, or that I was worthless or stupid. I generally try to maintain a positive attitude and surround myself with positive people so I try not to come in to contact with those kinds of thoughts. I think that if I did have those kinds of thoughts, I would probably run myself down and always be tired and not want to associate with anyone.

Seeds of suffering?This phrase kind of reminds me of the phrase “adding fuel to the fire”. If you continue to water your seeds of suffering, you will continue to suffer. If you try to add mindfulness to your day or whenever you are feeling down or stressed out, maybe you wouldn’t water your seeds, or add fuel to the fire and it would dry up those thoughts that are causing you to suffer. People that suffer from “watering their seeds of suffer”, would see a big difference in their lives if the stopped doing so. These people could live a happier life and not be so down and depressed from all of their negative thoughts against themselves.

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Day-to-day life feelings of resentment?Trying to bring an open heart to someone I have a conflict with can be tough at

times for me, as I am a “hard head”. If someone makes me angry, it is usually takes me awhile to speak to that person or to forgive. However, I am learning that life is short, and that you should always try to go about your day with a positive mind. Also, if someone makes you angry, you should confront the situation instead of letting it bother you longer. Sometimes you never know what the other person is going through that may have made him or her act the way they did and sometimes you just need to let it roll off your back.Reflection on writing?After reading this chapter I have learned that it is important to incorporate loving-kindness into your daily life. It is important to extend loving-kindness to not only other people, but to yourself. It is very important that you show loving-kindness to yourself or you will just continue to bring yourself down and feed yourself negative thoughts.


Unit 7: Nutrition and Stress Information to Remember:

Physical Exercise:

By doing some type of physical exercise every day can be very beneficial to ones health. Not only does it help with stress levels but it also decreases body fat, decreases bone demineralization and also increases the efficiency of your heart, (Seaward, 2015).

Anaerobic Activities:

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This type of exercise is usually a quick exercise, but uses a lot of body strength. These types of activities usually only last a couple of minutes. Some examples are walking, swimming, dancing or skiing.

(Seaward, 2015).

Psychological Effect of food:

Sometimes people do not just eat because it is time to fuel their body, they may be suffering from a psychological disorder. Some people suffer from eating disorders such as bulimia or anorexia. Cravings can be another psychological effect of food. Sometimes when people feel depressed they tend to eat comfort foods such as chocolate or junk foods. (Seaward, 2015).

Self-Assessment Exercise:In this self-assessment exercise, we were to pick a type of meditation and perform the meditation with the disc. I chose to do the “Sitting Meditation”. By doing this meditation it created a quite relaxing atmosphere for me. With the instructor being very informative, it helped to pick out different things that may be going on within your body and he help to let those things go. After performing this exercise, I learned that just by taking 15 minutes to myself to perform this meditation, it really helped to calm my nerves and get my stress level down after a hard day at work.


Unit 8: Physical Exercise and ActivityInformation to Remember:

Hatha Yoga:

This activity has been shown to decrease stress levels and increase flexibility and muscle strength. It has also been found to help with back pain. Hatha yoga is compromised of three key exercises; breathing, stretching and balance. (Seaward, 2015).

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T’ai Chi Ch’uan:

This is a type of relaxation technique that is referred to as “moving meditation”. This exercise has been shown to have both physical and mental benefits. This activity can also reduce the pain from osteoarthritis. (Seaward, 2015).

Workout Phases:

It is very important to know the three key phases of a workout to ensure safety. The first phase is warm-up. During a warm up you start to get your blood flowing in preparation for your work out. The next phase is the Stimulus Phase. This phase is usually about 20 minutes long and uses either aerobic exercises or anaerobic. The last phase is the Cool-down. During this phase you will let your body slow down from the work out. It usually consists of stretching and lower intensity moves. (Seaward, 2015).

Journal Writing:

For this journal assignment, I chose to use my mother as the person I am thinking about.

OPENNESS: This is something my mother and I both could work on. Some times the both of us can be very defensive and we do not want to hear the others opinion. It is important to have this quality because sometimes I could benefit from her perspective even if I don’t want to hear it.EMPATHY: My mother is very good with empathy. When I am having issues or need advice, she will always try to see things like she is in my shoes, that way she can help me the best way she can.COMPASSION: My mother is very compassionate. No matter what is going on, if I am upset about something, she will get upset also. She is always there to help to make the situation better and to bring my spirits back up. LOVING-KINDNESS: No matter how often we disagree, my mother will always wish me well. I think loving-kindness is one of her strongest qualities.SYMPATHETIC JOY: My mother is very strong with this quality also. If she sees me happy, she will also thrive off of the happiness and be happy as well.EQUANIMITY: Wisdom is something that my mother taught me well throughout life. She always wanted to see me succeed, so she tried to keep me as balanced through life as she could.Summary

After completing this assignment, I have realized that my mother has a lot of very great qualities and since she does it makes it very easy to communicate with her. Having all of these qualities is very important for good communication and understanding others.

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Unit 9: Applying Stress: Critical Issues for Management and Prevention to your Professional LifeInformation to Remember:

Coping Techniques:

There are many different options for coping. Anything that can be done to help you keep you mind off of whatever is bothering you can be considered a coping technique. Some samples of coping techniques are hobbies, forgiveness and friends. (Seaward, 2015).

Creating your own Stress Management Program:

This is a great tool when trying to figure out what is bothering you and how to deal with it. You can then write down different skills that you are currently using and skills you would like to trey for stress management. (Seaward, 2015).

The importance of Rest:

Some people do not realize how important it is to sit down and take a break to rest. Rest helps to eliminate all the business in our lives and allows us to have time to ourselves to unwind. Types of rest can be a nap, a hike in the mountains or just being in a quiet place. (Stahl & Goldstein, 2010).

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Additional Information American Psychological Association. (2016). “Stress Effects on the Body”. Retrieved from:http://www.apa.org/helpcenter/stress-body.aspx

This article contains some additional information on the dangerous of stress on the body. It discusses the different effects on each system of the body. There is even information listed on how stress can effect the female reproductive system.

Mayoclinic. (2014). “Meditation: Take a stress-reduction break wherever you are”. Retrieved from:http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

This site provides a lot of useful information regarding the benefits of meditation. There is also information about the different types of meditation and everyday ways to practice it.

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http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858


http://www.apa.org/helpcenter/stress-body.aspx

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.

Mayoclinic. (2014). “Meditation: Take a stress-reduction break wherever you

are”. Retrieved from:

http://www.mayoclinic.org/tests-procedures/meditation/in-depth/

meditation/art-20045858

American Psychological Association. (2016). “Stress Effects on the Body”.

Retrieved from:


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Final project 410

Health & Medicine

Transcript of Final project 410