HPR406B CH2 Stress Management and Symptoms of Stress PP Presentation The presentation needs to be 10 minutes in length and should visually explain your Str

HPR406B CH2 Stress Management and Symptoms of Stress PP Presentation The presentation needs to be 10 minutes in length and should visually explain your Stress Management Research Paper ( which I already have and will upload ). Be creative and use visuals in PowerPoint form. Visual aids will be needed to receive full credit for the final presentation. Please explain the components of what was written in your research paper in a clear, organized format.I will post an example of what the presentation should look like.there is only one thing missing, for one part which is ( The stress management Technique ). this point wasn’t written correctly in the research paper. but when looking at the powerpoint there will be an example of it. so I need this point to be added.Before and after results should be mention in the presentation ( the research paper file is the after results, and the before results file is alo included.I also attached a rubric for the presentation 1
Running head: STRESS MANAGEMENT RESEARCH PAPER
Stress Management Research Paper
Dina Almaari
Dr. Gwendolyn S. R. Francavillo
HPR-406-B
April 9, 2019
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STRESS MANAGEMENT RESEARCH PAPER
LAB 2.2 CHAPTER 2
SELF ASSSESMENT
2.1
Heart Rate at rest: 80 beats in a minute
Breathing Pattern:
Respiration Rate:
Abdomen ______ Chest _______ Both
11 Breaths Per Minute
Stress-o-Meter: 1 2 3 4 5 6 7 8 9 10
My stress level is average
2.2
Tense of muscles
4 days in a week
Anxiety worry
4 days in a week
Difficulty falling asleep
2-3 times in a week
Bouts of anger
2-3 times per week
Depression, boredom
Restlessness
2.3
3
3
4
2-3 times in a week
2.3 times in a week
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STRESS MANAGEMENT RESEARCH PAPER
0
2
2
2
3
3
2
Total = 24
Level of stress: Moderate
2.4
Total score = 72
#4
#6
#37
#42
#39
2.5
Total score = -12
The closest interpretation is: -25 to – 50, which indicates that I’m a candidate for counseling, I
possess stress and might need counseling even if not I am urgent case.
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STRESS MANAGEMENT RESEARCH PAPER
2.6
Total score: 600
Statistically 250 or more I stand an almost 60% chance of getting sick soon.
2.7
Total score= 50
Averagely vulnerable to stress.
Tombstone Test
1. I wish to be remembered as a loving and helpful person. I put the needs of others into
consideration and not selfish.
2. I want people to remember me as a person of honesty and would never lie a bit.
3. My service to all means that I want progress of everyone around me.
Analysis of Results:
1. For each of the eight assessments done previously, briefly explain the following:
a. What aspects of stress did the assessment measure; in other words, what is the specific
purpose of this assessment as compared to the others? What unique information does
it provide?
This assessment is different from the others because it melts down straight to the sought
point. Through the division of timeline into months, days, weeks, I am likely to know
whether I am supposed to find counseling sessions or if I am all set to face life with vigor.
The results from this assessment are instant; hence actions can be taken right away.
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STRESS MANAGEMENT RESEARCH PAPER
b. What did you learn from each assessment? Did the results surprise you? Do you agree
or not?
Based on the eight assessments carried, I have seen that stress revolves around an individual
and I can by myself reduce the stress levels. This does not mean that I do not need counseling,
it says that I can manage by myself and seek counseling services to enlighten on things likely
to increase stress levels hence managing it effectively from the professional counselor’s advice.
I have been going through a lot in the past couple of months therefore, the high-stress levels in
the previous assessment needed control.
2. Which three assessments were the most valuable and relevant to you and why?
Assessment #1 because it was the base of all other assessment. It brought awareness unto me where
I got to know that I had high-stress levels and needed to take steps to reduce them. If I had not
started the assessment, then I would be engaging in activities that increase stress and could be fatal
after the development of conditions like diabetes and ulcers without my knowledge.
Assessment #2 this one was also crucial because it helped me know whether or not the steps, I
took were effective.
Assessment #8 helped me know the progress and whether or not my stress levels need immediate
attention. It made me realize that self-move is critical in managing stress levels.
3. Reflect on the overall current situation of your stress status. Give this some careful
thought as you reflect on what you learned about yourself from this comprehensive
set of assessment tests. What three essential ideas you gain from these tests?
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STRESS MANAGEMENT RESEARCH PAPER
I consider my current stress level as average though at first, it was high. I am now not an immediate
candidate for counseling though it would not harm because it will help in avoiding a similar
situation in the future. Taking immediate action in case of stress is key to stabilizing your stress
levels. I have noted three ideas from the assessments on my stress levels:
1. One should speak to professionals in case you have issues plighting you now and then;
2. One should focus more on the stressing issue hence introduce ways to minimize it;
3. In this life, I should not work myself to the extreme; nothing is worth risking my health.
4. How has your perception of stress changed or stayed the same?
My perception of stress has changed as I thought of stress as non-issue hence not worthy of my
concentration. My current opinion is that stress levels determine your body’s health and all other
activities in your life inclusive of economic, and social. One will not be able to work if they are
overwhelmed by stress for long without seeking help. Stress can also lead to health conditions
hence fatality with an example of ulcers which is brought by too much thinking.
5. How has your perception of stress in your life changed or stayed the same?
In my life, I have taken drastic measures to ensure that I will only accommodate normal stress
like ones at work, at family and in case of persistence issue, I will seek a counselor’s help. I
vouched to myself never to let an issue halt my potential in life.
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STRESS MANAGEMENT RESEARCH PAPER
2. SMART GOALS FOR YOUR STRESS MANAGEMENT PLAN
Setting the SMART objectives is a criterion used in creating specific goals, can be measured; it
is attainable, relevant and time-bound. I will set my goals in a SMART way and put in details as
below:
•
I will be specific by stating the objectives I wish to meet and make them as accurate as possible.
In case I plan to lose weight in an attempt to gain more energy, then a goal for instance like say
“losing 25 pounds” is much precise than saying I will lose weight. I will also create an objective
as an instruction to tell myself what to do.
•
I will ensure my goal is measurable by adding quantifiable criteria to achieve my goal hence
allowing a measure of progress while I am working straight to the set objective. Ability to count
off the numbers as I progress is a good feel, and measuring will help me from lying to myself.
This goal of losing 20 pounds can be measured by gradually measured through scale and
engaging in some exercise either thrice or four times in a week. I will consider some creative
ways to reduce the stress that will help in recording stress reactions.
•
Each of my goals should be meaningful hence relevant. This means that I am the one to set the
objectives and not anyone else. All the steps will be resonating with the logic of attaining the set
goal. My goal will be inspiring hence motivating to succeed. Not being determined is likely to
lead to obstacles and moving out of the goal achieving process.
•
Time-bound mentions that there needs choosing a realistic time to achieve the set goal; hence it
should not be far off into the future. Saying that I will lose 25 pounds in 4 months is good but
uttering that I will lose the 25 pounds each week, for 16 weeks is much better to motivate while
tracking the progress.
I have integrated some changes in my life that will help manage stress. I have plan for the start in
managing stress to transition toward healthy living.
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STRESS MANAGEMENT RESEARCH PAPER
Step 1. I will start on 2nd February 2020 because I will have arranged all my dealings to
accommodate the new lifestyle.
Step 2. I will tell my family on my new step so that they can help me achieve the set goal. The
people I consider most important are my best sources of help/support.
Step 3. I also need to include a professional counselor to enlighten me on the dos and don’ts in
this journey to healthy living. It is crucial to discuss this critical step with him/her especially the
ones relating to health conditions that affect my lifestyle. This will now add the list of a
dietician/nutritionist/gymnast.
Step 4. I will be tracking my stress by writing down what causes stress daily and throughout the
week. Is it subtle? This is a query worth considering as it might have been many events which
build up throughout my day until I took the step. Or even it might be something more
urgent/immediate. A few breaths and creating a log like the one below might be of much help.
Then, at week’s end, I will be checking on what was the likely cause of my stress and come up
with ways to contain it.
Day
Trigger(s)
Emotions
Some of the queries I will write for the action include the following:
When did you this week feel so stressed and what was the reason?………………………….
Was there a day or time within the week you felt so much stressed?…………………………….
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STRESS MANAGEMENT RESEARCH PAPER
What will you do in case you encounter such stressful issues?……………………………………..
How did you feel physically
What steps you took to feel better
These steps were not the end as I integrated other things.
1. Eating well was one of the moves I took in my step to manage stress in my life. I sought
help from a nutritionist to help utilize the calming properties of herbal supplements and
healthy foods. I choose to change my eatery after the nutritionist confirmed that my
eating habits led to high levels of stress. A nutritious diet can counterbalance stress
impact by strengthening the immune system, reducing blood pressure and also stabilizing
the moods.
The following foods are majorly good in reducing stress.
•
Vitamin C including oranges and other citric fruits might reduce stress and also boost our
immune system. The intake of vitamin assists in lowering cortisol levels and stabilizing
blood pressure.
•
Magnesium is essential for avoiding headaches and also fatigue. Consuming oral
magnesium can successfully reduce premenstrual moods (Davis, 2009). Research has
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STRESS MANAGEMENT RESEARCH PAPER
found out that increased intake of magnesium improves sleep patterns in older people.
Sources of healthy magnesium include spinach, soybeans, and salmon.
•
Herbal supplements like chamomile relieve stress by inducing symptoms such as
gastrointestinal and insomnia disorders. Mint is also an herb used in producing calmness.
2. Exercising is another strategy I took to help manage stress in my life. It is not discrete
information that exercise has immediate benefits to our health hence reduce the stress
(Stapleton, 2019). I opt for exercising because it raises brain endorphin levels to help feel
better. I have opted to engage in exercise 30 minutes to 60 in a day in these areas:
•
Aerobic activities such as biking and swimming
•
Strength exercise like sit-ups and lifting the weights
•
Flexibility exercises like yoga and stretching
I will be sparing 30-60 minutes in the evening after I am through the day’s activity and on the
weekends, I might increase the time for exercising. I will not miss exercise whatever the
circumstance even after achieving the set goals. This is a continuous activity for all of my life.
3. Socializing will be my third short term criteria to help manage my stress levels (George
Manning, 2015). I will be getting in touch in the social media platforms like Facebook,
Twitter, and Instagram by chatting on the group and sharing funny videos and memes.
World Health Organization reports that the positive use of social media is one way suited
to happy and stress –free life (Ronsisvalle, 2011). I will also have “me time” where I am
free of any responsibility and relax and get off the daily routine. This will consume 30-1
hour of my time and includes even taking away the electronic gadgets like smartphone
and meditate on life in an unstressful manner. I will connect with family at home mostly
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STRESS MANAGEMENT RESEARCH PAPER
on weekends. I intend to introduce vacation weekends when we can enjoy ourselves as a
family by activities like visiting the sick or visiting the wildlife reserves. Doing
something you enjoy is food for the body since it keeps our stress levels down.
STRESS MANAGEMENT TECHNIQUES
a) Which THREE stress management techniques were most effective for you that you plan
to maintain in your life?
I plan to continue with exercising, eating well and socializing as the main stress managing
techniques.
b) Please explain each method in detail (e.g., what the methods are and the way to practice
it), and explain WHY these THREE? Please use resources and citations to support your
statements.
I intend to keep the three stress management techniques because they are the easiest to comply
with and has a lot of impact on living healthy free of stress. Socializing entails using a social
media platform to enjoy myself by sharing memes and funny videos (Michael Olpin, 2012). I can
also physically enjoy the company of my friends like vacations and hiking. Eating right involves
consuming stress relieving food and ones that do not steer blood pressure or headaches.
Exercises involve sports and engaging in games (Ronsisvalle, 2011). These three methods need
only commitment and costs are affordable like asking for professional counseling at local
nutritionist. Socializing is a daily activity, but a positive one is a key to a happy life by avoiding
negative energy.
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STRESS MANAGEMENT RESEARCH PAPER
c) Explain when you have used these techniques (specific situations/stressors) and how they
have reduced your stress and stress reactions.
I can testify that exercising has hugely impacted my life by reducing so much stress. I feel
relaxed after exercise. I also can engage in other activities because I no longer get tire.
d) Did these three stress management techniques stay consistent throughout the semester,
or change and vary depending on new methods learned or different stressors?
The same stress-reducing technique could not counter different stress. For instance, when I
quarreled at home, I had to exercise out of the house; hence the serene outside environment made
me feel at ease. I did not feel relaxed after a heated argument with family members when I
logged in my Facebook account. It only worsened the situation. I learned that by applying
different stress management techniques that stressors are compatible with different stress
relieving techniques.
e) How will you continue to incorporate these THREE stress management techniques into
your life and maintain them long-term?
I will continue with the three stress management techniques all through my life and only change
if need be. Some of the reasons why I might change is in case of changes in technology hence
embrace them for the improvement of my health (Ronsisvalle, 2011). Long-term continuity of
this new lifestyle is only possible if the support system is kept in check, for example, checking
with a professional nutritionist.
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STRESS MANAGEMENT RESEARCH PAPER
References
Davis, M. (2009). The Relaxation and Stress Reduction Workbook. 368.
George Manning, K. C. (2015). Stress: Living and Working in a Changing World. Savant
Learning Systems, 551.
Michael Olpin, M. H. (2012). Stress Management for Life: A Research-Based Experiential
Approach. Sociology, 416.
Ronsisvalle, M. (2011). Stress Relief for Life: Using SMART goals as practical Solutions to
Help You Relax and Live Better. Charisma Media, 231.
Stapleton, P. (2019). The Science Behind Tapping: A Proven Stress Management Technique for
the Mind and Body. Health & Fitness, 320.
HPR-406
Stress Management
1. Assessment
Assess your Stress
Before
After
?
Resting Heart Rate: 73 Beats
Per Minute
?
Resting Heart Rate: 72 Beats
Per Minute
?
Breathing Pattern: Abdomen
?
Breathing Pattern: Abdomen
?
Respiration Rate: 14 Breaths
Per Minute
?
Respiration Rate: 14 Breaths
Per Minute
?
Stress-o-Meter: 6
?
Stress-o-Meter: 5
1. Assessment
Symptoms of Stress
Before
After
?
Boredom
?
Depression
?
Depression
?
Eating too much or too little
?
Eating too much or too little
?
Difficulty Concentrating
1. Assessment
Perceived Stress Score
Before
After
?
Total Score: 18
?
Total Score: 15
?
Perceived Stress Range:
Moderate
?
Perceived Stress Range:
Moderate
1. Assessment
Inventory of College Students’ Recent Life
Experiences
Before
After
?
Total Score: 69
?
Total Score: 55
?
A few hassles that I rated 3:
?
A few hassles that I rated 3:
o
Financial burdens
o
Being taken for granted
o
Loneliness
o
Difficulty with transportation
o
Social Isolation
o
o
Being Ignored
Separation from people you care
about
o
Separation from people you care
about
1. Assessment
Ardell Wellness Stress Test
Before
After
?
Score: +12
?
Score: +18
?
The interpretation of my score
indicates that I am a wellness
oriented person, with an ability
to prosper as a whole person,
but I should give a bit more
attention to optimal health
concepts and skill building
?
The interpretation of my score
indicates that I have improved
a lot since I first took the test
but it will still take me some
more time to get even better
1. Assessment
Student Stress Scale
Before
After
?
Total Score: 313
?
Total Score: 261
?
Chances of experiencing a
stress-related health change in
the near future: 80%
?
Chances of experiencing a
stress-related health change in
the near future: 50%
1. Assessment
Vulnerability Questionnaire
Before
After
?
?
Total score: 51
? Regularly sleep
of 7-8 hours
per night
? Management
of my time
adequately
? My
income to be sufficient
for me
Total score: 42
? My
income to be sufficient
for me
? Some
daily quality time for
myself
1. Assessment
Tombstone Test
Before
After
I would like to be remembered as
a person who
I would like to be remembered as
a person who
? Never
gets jealous of
anyone
? Never
? Lives
lets her friends down
her life the way she
wants to
? Never
gets jealous of
anyone
? Never
? Lives
lets her friends down
her life the way she
wants to
1. Assessment
Perception of Stress
? Not
a state of mind of that depends upon the mood
? Affects
? Can
the physical and mental health a lot
be analyzed
? Manageable
? Can
be controlled
2. SMART Goals
A) To Attend a Time Management Workshop
2. SMART Goals
B) Be more active doing my exercise
2. SMART Goals
C) Lead a Stress Awareness Campaign
3. Stress Management Techniques
A) Progressive Muscle Relaxation
? Stress a muscle group for 10 seconds
? Relax that muscle group for 20 seconds
? Repeat the Exercise for 10 times for the same muscle group
? Change the muscle group and repeat it
? Perform this sequence daily 2 times for 15-20 times
3. Stress Management Techniques
B) Mindfulness Meditation
? Sit up with straight posture and both feet on the floor
? Eyes need to be closed
? Take deep breaths but slowly, without any pressure
? Start thinking about a focus point and start focusing on it,
? Can be a positive mantra like “I feel at peace” or “I love myself”
? Needs to be in this position as long as possible
? Needs to increase the timing as days pass by
3. Stress Management Techniques
C) Guided Imagery
? Sit in a comfortable position
? Look at the images that give positive vibes
? Pictures can be from past of the person or places that make the person
calm
Class Activity

THANK YOU!
Stress Management Presentation Evaluation
Presenter:______________________________________________________
Content
Presentation
Comments:
Reviewer:_______________________________________________________
Areas of Evaluation
Excellent
Assessments: took all 8 assessments again
Assessments: compared both sets of all 8 assessments from beginning to end of year
Perception of stress: changed or stayed same
Perception of stress in your life: changed or stayed same
SMART goals: goals stated to help overall stress levels (reduce/el…
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