Stress Management (Ruthstiver)

After completing the course, you’ll be able to:

1. Describe the stress cycle.
2. Explain the body-mind interaction to stress.
3. Define and give examples of direct and palliative coping techniques.
4. Describe components of wellness and how wellness relates to stress.
5. Discuss how stress management can affect college students.
6. Give examples of a specific stressor and a coping response.
7. Explain the Yerkes-Dodson law.
8. Complete a personal stress cycle diagram.
9. Describe the fight-or-flight response in terms of the nervous and endocrine system.
10. Describe several physiological reactions to stress: specifically from the
11. a) sympathetic nervous system. b) autonomic nervous system c) reticular formation, and d) adrenal medulla
12. Describe the ways stress affects the cardiovascular system.
13. Explain how stress may lead to various illnesses.
14. Give examples of stress-related musculoskeletal problems.
15. Describe how stress interrelates with the immune system.
16. Discuss the Type A behavior pattern.
17. Measure personal stress events and abilities to cope using various assessments.
18. Develop and complete a detailed personal stress log.
19. Develop and implement a stress management action plan.
20. Describe several common strategies for coping with stress and their respective benefit and uses.
21. Explain Lazarus and Folkman’s model of stress and coping.
22. Define problem orientation.
23. Describe the key stems in an effective problem-solving process.
24. Describe steps in the decision-making process.
25. Outline an action plan for achieving goals.
26. Define spiritual health in terms of clarifying values.
27. Develop a semester plan for schoolwork.
28. Identify obstacles to organization.
29. Describe effective methods for reducing procrastination and obstacles to organization.
30. Complete an action plan for using study skills.
31. Describe the three communication styles and their respective strengths and weakness.
32. Explain how communication influences stress.
33. List the steps needed for assertive communication.
34. Practice active listening.
35. Describe the blood glucose regulation cycle.
36. Explain and list the basics of good nutrition.
37. Discuss and give examples of how food, body image, society and stress are interrelated.
38. Describe three direct ways that exercise increases stress resistance.
39. Explain the role of hormones in exercise and stress reduction.
40. List and explain recommendations for how often to do what types of exercise.
41. Design an exercise program to meet basic health and fitness needs.
42. Cite examples of how each of the five senses brings pleasure and reduce stress.
43. Explain why optimism, humor and laughter are buffers against stress.
44. List several external events that can contribute to stress resistance.
45. Explain where self-talk comes from and describe its positive and negative influences.
46. Define “awfulizing,” “selective abstraction” and “cognitive restructuring.”
47. Give an example of an irrational belief and ways to question and change that belief.
48. Develop an action plan for stress reduction through cognitive intervention.
49. Define self-esteem and self-concept.
50. Describe several steps to improving self-esteem.
51. Explain how to change irrational beliefs.
52. Explain the relationship between self-esteem and stress management.
53. Explain how Type A behaviors impact stress and health.
54. 53. Describe the three elements of hardiness.
55. Discuss ways to change Type A behavior and to reduce hostility.
56. Give examples of applying hardiness training to increase stress resistance.
57. Describe five guidelines for practicing relaxation.
58. Experience and complete three exercises for relaxation.
59. Explain how physical activity improves the relaxation response.
60. Give examples of three mindfulness and breathing activities.
61. Explain why meditation is a useful stress reduction technique.
62. Describe four basis of meditation.
63. Define and describe three types of visualization exercises.
64. Give examples of positive self-talk.