KAPLAN UNIVERSITY

HW410 Stress: Critical Issues in Management and

Prevention

Stress Management and

Prevention Program
Resource Guide
1

KAPLAN UNIVERSITY

Stress Management and Prevention

Program Resource Guide

By
Michael Richardson
Kaplan University
HW410: Stress: Critical Issues in Management and Prevention
10/01/13

Table of Contents
UNI T

THE

NATURE

OF

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNI T

THE

BODY

AS

BATTLEFI ELD

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNI T

FEAST

OR

FAMI NI NE

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing: Journal Writing
UNI T

ONE

PLANET

UNDER

STRESS

Information to Remember
Resources: Exercises: Exercises
Tools: Journal Writing
UNI T

UNDER

STRESS:

WHAT

NOW?

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T

AGELESS

WI SDOM

OF

MEDITATI ON

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T

SI GHT,

SOUND,

Information to Remember
Resources: Exercises
Tools: Journal Writing

AND

BODY

WORK

UNI T

THE

WELLNESS

MANDALA

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T

APPLYI NG

PREVENTI ON

TO

STRESS:

YOUR

CRI TICAL

PROFESSI ONAL

MANAGEMENT

AND

LI FE

Information to Remember
Resources: Exercises
Tools: Journal Writing
UNI T

10

APPLYI NG

PREVENTI ON

TO

STRESS:

YOUR

CRI TICAL

PROFESSI ONAL

MANAGEMENT
LI FE

Information to Remember
Resources: Exercises
Tools: Journal Writing
ADDI TI ONAL

I NFORMATI ON

(End of the Guide)

AND

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1
Unit

Unit 1: The Nature of Stress

Information to Remember:

Any change to ones environment that triggers a response could be called stress. Likewise, anything
that causes one stress would be a stressor. According to Robert Sapolsky, ones body and mind work
together to maintain homeostasis. However, a stressor is something from the outside world that
knocks one out of homeostatic balance, and the stress response is what ones body does to
reestablish homeostasis. A stressor can also be the anticipation of a perceived threat. Based only on
anticipation, one can turn on a stress-response equal to or greater than if the event had actually
happened (Sapolsky, 2004).

The fight-or-flight response is how men deal with stress, but the stress response in females can be
quite different. In most species, females are typically less aggressive than males, and having
dependent young often prevents flight from being an option. Rather than having a fight-or-flight
response, females are more inclined to have a tend and befriend response. This means females
seek to take care of their young and seek social affiliation (Sapolsky, 2004).

Originally described by Hans De Solye in the 1920s, the general adaptation syndrome describes a
three-stage reaction to stress. The first stage of the general adaptation stage, the alarm reaction, is the
immediate reaction to a stressor. In the initial phase of stress, people have a "fight or flight"
response, which causes a person to be ready for physical activity or to escape from it. The second
stage is resistance. If the stress continues, the body will adapt to the exposed stressor that will reduce
the effect of the stress. The third stage deals with stress over time. At this stage, the stress has
continued for some time. The body's resistance to the stress may gradually be reduced, or may
collapse quickly. This means the immune system, and the body's ability to resist disease, may be
eliminated (Zuck, 2002).

Resources: Exercises:

EXERCISE 1.6 The Wellness Paradigm Revisited

Health is more than just the absence of disease. Health is maintaining homeostasis through the
integration, balance, and harmony of mind, body, spirit, and emotions (Seaward, The Art of Peace
and Relaxation Workbook, 2008).

Tools: Journal Writing:

EXERCISE 1.4 A Good Nights Sleep

Sleep is one of the basic human needs. Most health books do not talk much about it, despite the fact
that one spends over one-third of his or her life in that state. The fact is that people tend to take the
behavior of sleep for granted, unless, of course, they feel they do not get enough of it (Seaward,
Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

2
Unit

Unit 2: The Body as Battlefield

Information to Remember:

Short-term stressors that are mild to moderate in severity enhance cognition, whereas major or
prolonged stressors are disruptive. Stress acutely causes an increase of glucose delivered to the brain,
making more energy available to neurons, and therefore better memory formation and retrieval.
However, as one transitions into severe stress, memory declines. One reason for this is that
prolonged stress can disrupt hippocampal-dependent memory (Sapolsky, 2004).

Cushings syndrome involves any of a number of types of tumors that produce a vast, damaging
excess of glucocorticoids, where the consequences include impairment of hippocampal-dependent
memory. In addition, Post-traumatic stress disorder (PTSD) can arise from a variety of types of
traumatic stressors. Those people with PTSD from repeated trauma have smaller hippocampi; the
more severe the history of trauma, the more extreme the volume of loss (Sapolsky, 2004).

Depression is widespread, affecting people from all walks of life. I agree that further research needs
to be done. However, I do not think pharmaceuticals are the answer. Pharmaceuticals inevitably
cause side effects, which in essence means that they cause dysfunction and, or disease somewhere
else in the body. I think further research needs to be done in alternative and complimentary
treatments. I think some Eastern modalities are worth exploring such as acupuncture, Reiki, or other
types of energy work. After all, the body is actually the endpoint where unresolved issues of mind
and spirit collect, not the beginning (Seaward, Managing Stress: Principles and Strategies for Health
and Well-Being, 2009).

Resources: Exercises:

EXERCISE 2.2 Immediate, Intermediate, and Prolonged Stress Effects

The stress response has immediate (seconds), intermediate (minutes to hours), and
prolonged (days) effects through which the symptoms of physical stress can manifest
(Seaward, The Art of Peace and Relaxation Workbook, 2008). This type of health
assessment can be used to identify important indicators regarding stress.

Tools: Journal Writing:

EXERCISE 2.1 Stress Physiology Review

One reason why experts in mind-body medicine think its a good idea to understand the

physiology of stress is that this knowledge helps with various relaxation skills, including
mental imagery, autogenic training, and biofeedback. Having this knowledge of how your
bodys physiology works during times of stress augments your ability to promote a deeper
sense of relaxation and healing. In this case, knowledge is power (Seaward, Managing
Stress: Principles and Strategies for Health and Well-Being, 2009).

3
Unit

Unit 3: Feast or Famine

Information to Remember:

Key According to Robert Sapolsky, the Building Blocks of Psychological Stressors are outlets for
frustration, social support, predictability, control, and a perception of things worsening. Humans deal
better with stressors when they have outlets for frustration. It also helps to have a shoulder to cry on,
a hand to hold, a willing ear to listen, or to be cradled by someone who will say everything will be
okay. Predictability or the perception of predictability can make stressors less stressful. Endless
studies have shown that the combination of high demand and low control increase occupational
stress. The perception that events are getting worse increases stress. Conversely, a perception that
events are improving helps tremendously (Sapolsky, 2004).

The effects of the sense of control on stress are highly dependent on the context of the situation.
Having control or the perception of having control over a situation, or some aspect of the situation
generally reduces the level of stress. However, what Sapolsky is saying with his section on the
Subtleties of Control is that it is not that simple. Control does not always reduce stress levels.
When people believe they have control over stressors that are, in fact, beyond their control, they may
consider it their fault when the inevitable occurs. An erroneous sense of control in the face of awful
events can actually make one feel terrible (Sapolsky, 2004).

The nature of predictability and its influence on stress management has so many angles to consider.
Knowing how to interpret those "warning" signs is a skill that one must develop. Christmas is a great
example of how predictability of a stressor can actually reduce the amount of stress. This is a
potential stressor that takes place at the same time each year; and with planning, one can reduce
certain stressors associated with the holiday. However, warnings are less effective for very rare
stressors and very frequent ones. If meteors are not something one normally worries about, then a
warning does not really reduce stress that was previously not there. Likewise, if someone regularly
encounters traffic jams on his or her daily commute, then a warning of a traffic jam ahead does little
to reduce the stressor (Sapolsky, 2004).

Resources: Exercises:

EXERCISE 5.4 Anger: The Fight Response

Research has shown that there are four distinct ways in which people mismanage their
anger:
1. Somatizers: People who never show any signs of anger and internalize their feelings
until eventually there is major bodily damage (e.g., ulcers, temporomandibular joint
dysfunction, colitis, or migraines).
2. Self-punishers: People who neither repress their anger nor explode, but rather deny
themselves a proper outlet for anger because of guilty feelings (e.g., eating, shopping).
3. Exploders: Individuals who erupt like a volcano and spread their temper like hot lava,
destroying anyone and anything in their path with either verbal or physical abuse.
4. Underhanders: Individuals who sabotage others or seek revenge through somewhat
socially acceptable behavior (e.g., sarcasm, appearing late for meetings) (Seaward, The Art
of Peace and Relaxation Workbook, 2008).
I found these categories very enlightening, and believe they will help me be aware of when
others and I are mismanaging anger.

Tools: Journal Writing:

EXERCISE 4.1 The Psychology of Your Stress

I found this exercise to help me become more aware of my perceptions, attitudes, and
behaviors during episodes of stress.

4
Unit

Unit 4: One Planet Under Stress

Information to Remember:

Type A Personality is a stress-prone personality once associated with time urgency, and is now
associated with unresolved anger issues. Type A Personalities have one or more of the following
personality traits: Time urgency, Polyphasia, Ultra-competitiveness, Rapid speech patterns,
Manipulative control, Hyperaggressiveness and free-floating hostility (Seaward, Managing Stress:
Principles and Strategies for Health and Well-Being, 2009).

The Codependent Personality is a stress-prone personality with many traits and behaviors that seem
to increase the likelihood of perceived stress and the inability to cope effectively with it; addictive in
nature; based on the need to make others dependent to receive self-validation. Three criteria have
been established as precursors to the development of this personality: having alcoholic parents or
guardians, having divorced parents, or having emotionally repressive parents. The codependent
personality has many similarities to what medical researchers have identified as the cancer-prone
personality (Type C personality), which is described as a people-pleasing and emotionally repressed
personality (Seaward, Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

The Helpless-Hopeless Personality is a stress-prone personality based on low self-esteem. This

person has given up on life, or aspects of it, because of repeated failure. Extreme examples of
individuals with the helpless-hopeless personality type include alcoholics, drug addicts, abused
children, abused wives, some elderly, and some of the nations homeless (Seaward, Managing Stress:
Principles and Strategies for Health and Well-Being, 2009).

Resources: Exercises:

EXERCISE 7.8 Distractions of the Human Path

Distractions can best be described as those things that pull us off the spiritual path indefinitely.
Distractions begin as attractions, but their allure can often cast a spell of slumber on the soul-growth
process (Seaward, The Art of Peace and Relaxation Workbook, 2008). By reflecting on what might
be some distractions in my life, I can begin to take steps to wake up and get back on the path.

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Tools: Journal Writing:

EXERCISE 6.2 Stress-Prone Personality Survey

EXERCISE 6.3 Stress-Resistant Personality Survey

Taking a moment to explore personality traits can be very helpful as we explore ways to manage
stress (Seaward, Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

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5
Unit

Unit 5: Under Stress: What Now?

Information to Remember:

According to Robert Sapolsky, some of the factors to successful aging include picking parents who
are not poor, no smoking, minimal alcohol use, lots of exercise, normal body weight, absence of
depression, a warm stable marriage, and a mature, resilient coping style. However, the studies that
have found these behaviors to be factors to successful aging; do not indicate how one accomplishes
these behaviors (Sapolsky, 2004).

Conversely, damage and deterioration of the hippocampus appears to be congruent with

unsuccessful aging. Michael Meaney of McGill University and colleagues has been studying the feed
forward cascade of hippocampus damage in old rats. What they have found is that neonatal handling
during the first few weeks of life decreases the amount of glucocorticoids secreted as an adult. This
in turn results in less damage and deterioration of the hippocampus, which in turn, results in
successful aging (Sapolsky, 2004).

Sapolsky described learned helplessness as the phenomenon of giving up on life in the face of
something aversive and out of a persons control. Sapolsky also says that humans with more of an
internalized locus of control are more resistant in experimental models of learned helplessness
(Sapolsky, 2004).

Resources: Exercises:

EXERCISE 8.2 Mandala of the Human Spirit

A mandala is a circular-shaped object symbolizing unity, with four separate quarters that represent
directions of the universe, seasons of the years, or four points of reference. The mandala of the
human spirit is a symbol of wholeness. It is a tool of self-awareness to allow you the opportunity to
reflect on some of the components of the human spirit: a meaningful purpose in your life, personal
values, and the implicit chance to learn more about yourself in precious moments of solitude
(Seaward, The Art of Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

EXERCISE 8.1 Reframing: Seeing a Bigger, Clearer Perspective

Anger and fear that arise from encountering a stressful situation can narrow ones focus and distort

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ones perspective on the bigger picture. Although the initial aspects of dealing with these situations
involve some degree of grieving, the secret to coping with stress is to change the threatening
perception to a nonthreatening perception. This worksheet invites one to identify three stressors and,
draft a new, reframed perspective (not a rationalization) that allows one to get out of the rut of a
shortsighted view and start moving on with ones life (Seaward, Managing Stress: Principles and
Strategies for Health and Well-Being, 2009).

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6
Unit

Unit 6: Ageless Wisdom of

Meditation
Information to Remember:

Diaphragmatic breathing is thought to be an effective relaxation technique because it is the easiest

method of relaxation to practice. It is easy because breathing is an action that one does normally
without thought or hesitation. Put simply, diaphragmatic breathing is controlled deep breathing.
Some examples are a deep sigh, or a big breath taken when one is about to regroup ones thoughts,
gain composure, or direct ones energies for a challenging task. What makes diaphragmatic breathing
different from normal breathing is it involves the movement of the lower abdomen whereas in
normal breathing the emphasis is on expansion of the chest (Seaward, Managing Stress: Principles
and Strategies for Health and Well-Being, 2009).

There are many different ways to meditate. Generally, meditation falls into one of two basic forms.
They are exclusive meditation and inclusive meditation. The exclusive form of meditation is also
known as concentration meditation as the focus is on one object. This differs from inclusive
meditation where all thoughts are welcomed without analysis. The thoughts are not judged or
emotionally evaluated (Seaward, Managing Stress: Principles and Strategies for Health and WellBeing, 2009).

While the word visualization is often used synonymously with mental imagery, visualization is a
conscious choice with intentional instructions, whereas mental imagery is a spontaneous flow of
thoughts originating from the unconscious mind. The technique of mental imagery goes by several
names, sometimes signifying variations in the purpose and use of this technique (Seaward, Managing
Stress: Principles and Strategies for Health and Well-Being, 2009).

Resources: Exercises:

EXERCISE 18.3 Bridging the Hemispheres of Thought

Left-brain thinking skills are associated with judgment, analysis, mathematical and verbal acuity, linear
thought progression, and time consciousness; right-brain functioning is associated with global
thinking, holistic thinking, imagination, humor, emotionality, spatial orientation, receptivity, and
intuition (Seaward, The Art of Peace and Relaxation Workbook, 2008). I find this to be very
fascinating.

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Tools: Journal Writing:

EXERCISE 20.1 I Have a Vision: The Art of Visualization

Brian Luke Seaward has a very soothing, calming, and relaxing voice. The background music was
very soothing as well. I liked the suggested link between the stillness of the water and the stillness of
my mind. I found it very easy to go on these journeys with him. I also recognized the Rainbow
Meditation to be very similar to a guided chakra meditation I have done in the past. It also contained
a lot of good, positive, mantras and positive affirmations. I could easily do these two meditations on
a regular basis.

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7
Unit

Unit 7: Sight, Sound and Body Work

Information to Remember:

According to Seaward, the four stress domino factors are as follows:

Domino 1: Stress depletes nutrients in the body. Water-soluble vitamins and several essential
minerals are used for energy production in preparation for fight or flight, even if the stress response is
due to spychological stress rather than physical excertion.
Domino 2: The nutrients depleted under chronic stress are not restored because current American
lifestyles do not promote or reinforce good eating habits. Comfort foods, junk foods, fast foods, and
processed foods are high in calories and low in nutrients. This is one of the leading cause of obesity.
Domino 3: Caffeine, processed sugar, processed flour, and salt are known to increase sympathetic
drive or other physiological responses that keep the stress response elevated. Some people use
alcohol in moderation to relax. Anything beyond moderate alcohol consumption presents many
problems including tilting this domino to fall on the next one.
Domino 4: Many processed foods contribute to a cumulation toxins in the body. Residues of
synthetic or petroleum-based fertilizers, herbicides, and pesticides found in many foods hinder the
immune system from doing its job effectively. When this domino falls, ones health is greatly
compromised (e.g., cancer, diabetes, colds, flues, etc.) (Seaward, Managing Stress: Principles and
Strategies for Health and Well-Being, 2009).

According to Seaward, there should be one bowel movement for each significant meal eaten. This
means that for a person who eats three large meals per day, he or she should be having three bowel
movements per day (Seaward, Managing Stress: Principles and Strategies for Health and Well-Being,
2009).

The impacts of stress on the digestive and metabolic systems can be as simple as upset stomach to
ulcers, stress influences absorption by aiding in or causing depletion of vital vitamins and nutrients
and elimination stressors can cause ill effects like diarrhea and or constipation. All three of these
bodily functions can have positive and negative outcomes from stressors (Seaward, Managing Stress:
Principles and Strategies for Health and Well-Being, 2009).

Resources: Exercises:

EXERCISE 27.1 Stress-Related Eating Behaviors

A score of more than 20 points indicates eating behaviors are not conducive to reducing stress. A

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score of more than 30 suggests eating habits may seriously compromise the integrity of your immune
system (Seaward, Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

EXERCISE 27.2 Self-Assessment: Nutritional Eating Habits

These exercises are useful tools to developing self-awareness of how eating behaviors affect stress
reactions on an individual basis (Seaward, Managing Stress: Principles and Strategies for Health and
Well-Being, 2009).

Tools: Journal Writing:

EXERCISE 27.3 The Rainbow Diet

Food color is more important than just having a nice presentation on your dinner plate. Each color
holds a specific vibration in the spectrum of light. When this is combined with the nutrient value of
food, it can help to enhance the health of the physical body (Seaward, Managing Stress: Principles
and Strategies for Health and Well-Being, 2009).

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8
Unit

Unit 8: The Wellness Mandala

Information to Remember:

Physical exercise can have some very profound effects on managing and preventing stress. A single
bout of aerobic exercise burns off existing catecholamines and stress hormones by directing them
toward their intended metabolic functions, rather than allowing them to linger in the body to
undermine the integrity of vital organs and the immune system (Seaward, Managing Stress: Principles
and Strategies for Health and Well-Being, 2009).

The training effect of aerobic exercise prepares the body for future stressful episodes by decreasing
the level of hormonal secretions when feelings of anger or fear are manifested. Essentially, exercise
can be used as a preventive measure because it minimizes or neutralizes physical arousal to
nonphysical threats (Seaward, Managing Stress: Principles and Strategies for Health and Well-Being,
2009).

The long-term effect of exercise is prolonged, efficient function of several organ systems, including
the heart, lungs, blood vessels, kidneys, muscle, and skeletal tissue. Many researchers are of the
opinion that exercise trainings cumulative effects add to both the quality and quantity of life
(Seaward, Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

Resources: Exercises:

EXERCISE 28.1 Physical Exercise

In simplest terms; we are physical animals with a human spirit. As human beings, we were never
meant to sit behind a desk for eight to ten hours a day. Human anatomy and physiology were
designed to find a balance between motion and stillness, stress and homeostasis, exercise and
relaxation. Some would say that the mounting incidence of disease and illness is a result of being out
of physiological balance (Seaward, Managing Stress: Principles and Strategies for Health and WellBeing, 2009). This exercise is a good way to take inventory of present physical activity.

EXERCISE 28.2 My Body, My Physique

There is a strong connection between self-esteem and body image. The two go hand in hand. If your
level of self-esteem is low, so too will be your body image (Seaward, Managing Stress: Principles and
Strategies for Health and Well-Being, 2009). This exercise is a good way to take inventory of present
body image.

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Tools: Journal Writing:

EXERCISE 28.3 Your Circadian Rhythms

Your body runs on a twenty-four-hour-plus clock, based on the earth spinning on its axis around the
sun. Research shows that people who keep to a regular schedule tend to be healthier (fewer colds,
flues, etc.) than those whose lifestyle behaviors tend to be more erratic, because these tend to stress
the body. In this exercise, you are asked to monitor your lifestyle behaviors based on the time of day
that these occur for the period of a full week (Seaward, Managing Stress: Principles and Strategies for
Health and Well-Being, 2009).

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9
Unit

Unit 9: Applying Stress: Critical

Management to your Professional
Life
Information to Remember:

Fear of the unknown accompanies many dreadful stressors, from a first date to a terminal illness
diagnoses. When one encounters a circumstance that he or she lacks information about, it can be
perceived as a threat. The absence of information allows the mind to fill in the gaps with
hypothetical facts or worst-case scenarios, which often perpetuates the stress response. To conquer
fear of the unknown, gathering information about the specific circumstance that is the source of the
stress becomes one of the best defenses against stressors. The gathering and processing of
information also gives one a sense of control because knowledge can become a powerful tool with
which to confront and dismantle a stressor (Seaward, Managing Stress: Principles and Strategies for
Health and Well-Being, 2009).

Too much information can be as disturbing as too little because it can lead the imagination to create
worst-case scenarios, which are then adopted as reality. Nevertheless, when one is confronted with a
stressor that promotes fear of the unknown, information seeking can be the best strategy to begin to
cope with this problem (Seaward, Managing Stress: Principles and Strategies for Health and WellBeing, 2009).

Sometimes healthy diversions are confused with avoidance. Avoidance is a defense mechanism
deeply rooted in the flight response. Many people believe that if they avoid situations that cause fear
or frustration, their lives will become simple and stress free. However, what may seem like a quick fix
offers no permanent resolution, only further problems down the road. Avoidance is a negative
coping style, especially when the stressors involve relationships and human confrontation (Seaward,
Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

Resources: Exercises:

EXERCISE 17.2 Hobbies and Outside Interests

Hobbies and outside interests provide a sense of balance to the long hours of work that tend to

20

define who we are in this world. The truth is that you are not your job, your career, or even your
paycheck. Yet, without claiming some outside interests as a significant part of your life, it becomes
easy to see yourself as a passive victim in a rapidly changing world (Seaward, The Art of Peace and
Relaxation Workbook, 2008).

Tools: Journal Writing:

EXERCISE 17.5 Sweet Forgiveness

Every act of forgiveness is an act of unconditional love. If unresolved anger is a toxin to the spirit,
then forgiveness is the antidote (Seaward, The Art of Peace and Relaxation Workbook, 2008).

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10
Unit

Unit 10: Applying Stress: Critical

Management to your Personal Life
Information to Remember:

The bodys muscles respond to thoughts of perceived threats with tension or contraction. Muscular
tension is believed to be the most common symptom of stress, and although it may not send people
to hospital emergency rooms like other stress-related disorders, its cumulative effects can be stiffness,
pain, and discomfort. In extreme cases, it can distort and misalign posture and joint stability (Seaward,
Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

The word contraction is often synonymous with shortening, but this is not always the case. Muscle
fibers can shorten like the barrel of a telescope, which is called concentric contraction. However,
some actually lengthen, in what is called eccentric contraction. Furthermore, muscles can contract
without any noticeable motion; this type of contraction is called isometric contraction (Seaward,
Managing Stress: Principles and Strategies for Health and Well-Being, 2009).

It is primarily isometric contraction that is most commonly associated with the painful muscle
tension produced by stress. With repeated excitatory neural stimulation, muscle tension can manifest
in various ways, including tension headaches, stiff necks, lower-back pain, stomach cramps, and some
forms of temporomandibular joint (TMJ) dysfunction (Seaward, Managing Stress: Principles and
Strategies for Health and Well-Being, 2009).

Resources: Exercises:

EXERCISE 25.1 Progressive Muscular Relaxation

Progressive muscular relaxation (PMR) is one of the few relaxation techniques developed by a
Western physician to respond to chronic stress associated with chronic pain (Seaward, The Art of
Peace and Relaxation Workbook, 2008).

Tools: Journal Writing:

EXERCISE 24.1 The Yin and Yang of Life

Tai Chi is based on the Taoist concept of seeking balance and going with the flow. The yin/yang
symbol represents two opposite aspects coming together not in opposition but in union, creating the

22

totality of the whole. The yin/yang symbol represents the balance of life (Seaward, The Art of Peace
and Relaxation Workbook, 2008).

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Additional Information
Primary Sources:
A New Earth by Eckhart Tolle
In A New Earth, Tolle shows how transcending our ego-based state of consciousness is not only
essential to personal happiness, but also the key to ending conflict and suffering throughout the
world (Tolle, 2006). I know I have experienced less stress since reading it.
Poor Places and Poor Health Outcomes: A Case Study of A Rural Pennsylvania Community: Visit
this Web site for information related to the link between poverty and health outcomes (Cohen,
2006).
http://www.allacademic.com/meta/p_mla_apa_research_citation/1/1/8/1/6/p118161_index.htm
l

Secondary Sources:
Microsoft PowerPoint Presentation: Brian Luke Seaward, Managing Stress: Strategies for
Health and Well-Being, Chapter 1: The Nature of Stress (Seaward, Managing Stress: Strategies
for Health and Well-Being, Chapter 1: The Nature of Stress).
This is a great overview of stress in all its forms.
A Word of Chinese Medicine: Meridian System: Visit this site for information related to the
Chinese Meridian Healing System (A World of Health Network, 2011).
http://www.aworldofchinesemedicine.com/chinese-medicine-meridian-system.htm
How Stuff Works: How Your Immune System Works: Visit this Web site for extensive information
related to an introduction of how the immune system works, basics of the immune system, and
components of the immune system (Brain, 2000). http://www.howstuffworks.com/immunesystem.htm
The Secret explains, with simplicity, the law that is governing all lives, and offers the knowledge
of how to create intentionally, and effortlessly a joyful life. This is The Secret to life (Heriot,
2006). Watch this video to learn how to start living a stress free life.

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References:
A World of Health Network. (2011). The Meridian System. Retrieved from A World of Chinese
Medicine: http://www.aworldofchinesemedicine.com/chinese-medicine-meridiansystem.htm
Brain, M. (2000, April 1). How Your Immune System Works. Retrieved from How Stuff Works:
http://science.howstuffworks.com/life/human-biology/immune-system.htm
Cohen, E. (2006). Poor Places and Poor Health Outcomes: A Case Study of A Rural Pennsylvania
Community. Rural Sociological Society.
Heriot, D. (Director). (2006). The Secret [Motion Picture].
Sapolsky, R. M. (2004). Why Zebras Don't Get Ulcers (Third ed.). New York: St. Martin's Griffin.
Seaward, B. L. (2008). The Art of Peace and Relaxation Workbook. Sudbury: Jones and Bartlett
Publishers, LLC.
Seaward, B. L. (2009). Managing Stress: Principles and Strategies for Health and Well-Being
(Sixth ed.). Sudbury, MA: Jones and Bartlett Publishers, LLC.
Seaward, B. L. (2009). Managing Stress: Strategies for Health and Well-Being, Chapter 1: The
Nature of Stress. Sudbury: Jones and Bartlett Publishers. Retrieved from
javascript:landingMediaPopup('../highresmedia/seaward_6e_ch01_ppts.ppt');
Tolle, E. (2006). A New Earth. New York: Penguin Group.
Zuck, M. (2002). General Adaptation Syndrome. Retrieved from Gale Encyclopedia of Public
Health: http://ask.healthline.com/galecontent/general-adaptation-syndrome

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