Running head: STRESS MANAGEMENT 1

Stress Management

LaShaunda Parker

Kaplan University

HW499-01
 For this assignment I will be discussing stress and its impacts. In addition to this, I will as

well discourse resources to manage stress, personally and professionally. Furthermore, I will

include techniques and perspectives that have work for me. Concluding with stress reduction

methods and viewpoints that I would like to explore in the future.

Stress is primarily a physical response to pressure or threat. When stressed, the body

thinks it is under attack and switches to fight or flight mode, releasing a complex mix of

hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for

physical action. This causes a number of reactions, from blood being diverted to muscles to

shutting down unnecessary bodily functions such as digestion preparing us to survive situations

and though this survival trait sounds extreme the situation does not have to be a physically

dangerous one to activate the stress response but can be everyday pressures too (e.g. taking a test

or a giving class presentation, facing a tough opponent in a sport, or coping with a divorce, etc.)

to help us perform better. (Lyness, 2017) However, though stress is beneficial and a necessity

when it ongoing or long-term there are numerous ramifications such as depression, anxiety, heart

attacks, stroke, hypertension, immune system disturbances that increase susceptibility to

infections, amongst other things. (The American Institute of Stress, n.d.)

So in order to prevent this happening there are resources useful in managing stress. A

technique that can be constructive and one that Ive used to keep stress under control is the

method of being mindful. An ancient Buddhist discipline that consists of cultivating ones

awareness of the mind and body and being present in the moment without filters or the lens of

judgement. Confused? Let me better explain. By one examining their way of thinking (e.g. being

mindful) it can profoundly alleviate stress and suffering via it affords you the opportunity to

observe your mental process and reflect on thoughts, words and actions that shape your
behaviors, allowing you to make new choices that can promote well- being and balance. (Stahl &

Goldstein, 2010, p. 15-16) And because it is an internal process it can be practiced anywhere at

any given time. In addition to this, another method I have used is breathing practices. Breathing

exercises can too be valuable for stress reduction as breathing relaxes the body. But, its not just

any kind of breathing its deep attentive breathing that sends a message to the brain to calm down

and relax to which then causes the brain to then sends this message to the body triggering the

whole body to relax reducing tension and relieving stress. (WebMD, 2014)

In addition to these techniques other procedures such as getting a good nights sleep can

help keep your body and mind in top shape, making you better equipped to deal with any

negative stressors. As well, having a resilient support system can boosts your ability to deal with

challenges too by way of knowing you have others to confined in and lean on. (Lyness, 2017)

Outside of these modalities a technique I would like to explore in the future would be the use of

acupuncture. Acupuncture is an ancient Chinese practice described as a means of letting out

excess qi or blood by making holes in the body along certain pathways, called jingluo

(meridians). This practice involves inserting a needle to the appropriate depth-to correspond with

the degree of disease penetration therefore in theory releasing the disease. Ultimately, rectifying

the disturbance in the flow of qi, correcting the body symptoms. (Dharmananda, n.d.)

In conclusion I have discussed stress and its impacts. As well as discourse resources to

manage stress, personally and professionally. In addition to, including techniques and

perspectives that have work for me. Finishing with stress reduction methods and viewpoints that

I would like to explore in the future.

The American Institute of Stress. (n.d.). Commons Signs and Sympotons of Stress | The

American Institute of Stress. Retrieved from https://www.stress.org/stress-effects/

Dharmananda, S. (n.d.). An Introduction to Acupuncture and How It Works. Retrieved from

http://www.itmonline.org/arts/acuintro.htm

Lyness, D. (2017, January). Stress. Retrieved from http://kidshealth.org/en/teens/stress.html

Stahl, B., & Goldstein, E. (2010). A Mindfulness-based Stress Reduction Workbook (A New

Harbinger Publications Self-help Workbook). Oakland, CA: New Harbinger Publications,

Inc.

WebMD. (2014, November 14). Stress Management: Breathing Exercises for Relaxation.

Retrieved from http://www.webmd.com/balance/stress-management/stress-management-

breathing-exercises-for-relaxation