Health 1110 - Stress Management - 3 Credit Hours
Fall 2011
Instructor:
Michael Olpin, PhD, CHES
Office: Swenson Gym Office #125G
E-mail:
molpin@weber.edu
Phone: 626-6485
Class Time & Location – TTH 10:30-11:45 Stromberg PE/Health 62
Required Materials
Stress management for life: A research based experiential approach.
(Second Edition) Olpin, M. & Hesson, M. (2010). Belmont, CA: Thomson
Learning. Available in the WSU bookstore
Stress Relief: Deep Relaxation Exercises Olpin, M. (2005) - There are
several ways to get this:
2 CD Set Available in the WSU
bookstore
DVD version Available in the
bookstore
Online: http://stressmanagementplace.com
Available online for immediate download as MP3 files to quickly load to
your computer (to iTunes or other programs, then to your iPod or other
listening devices)
You will need both
the 2nd edition textbook and the Relaxation Exercises.
Also Required
Students will need
to be able to access the online webspace (WSUOnline) for this class. Many
of the assignments in the class will be available or completed in there.
If you need help, contact the friendly technical help people at 626-7777.
Course Description
This course exposes students to a holistic approach to stress management.
It treats both cognitive skills and relaxation techniques with the
intention of preventing and/or alleviating the physical symptoms of
stress. The learning activities of the course are both theoretical and
experiential.
Course Purpose
The purpose of this course is to teach students the basic principles,
theories, and relaxation techniques to effectively manage personal stress.
Students will gain a greater understanding of the mind-body relationship,
learn to employ a holistic approach to stress and adopt effective
cognitive techniques, coping skills, and relaxation techniques.
Ultimately, students will experience a more effective approach to optimal
lifelong health.
Rationale
More than 80% of all diseases and illnesses have a stress component. More
than 90% of Americans deal with stress ineffectively. As health care costs
continue to rise, more emphasis will be placed on each individual to
accept the responsibility for his or her health. The application of
effective strategies for stress reduction is a very important component of
optimal health.
Course Objectives:
The student will have the opportunity to:
Understand the holistic nature (mind-body-spirit) of stress management and
comprehend the mind-body connection of the stress and disease process
Master the basic understanding of the physiological mechanisms responsible
for the fight-or-flight response and subsequent manifestations of various
symptoms of target organ dysfunctions.
Understand the importance of using effective coping skills to resolve
stressful perceptions and gain a sense of wholeness and inner peace by
using these skills.
Learn about and experience several relaxation techniques and learn to
integrate these techniques into your daily living habits to help you
control stress and tension.
Participate in all class discussions and relaxation techniques.
Throughout the
course we will treat the following topic areas:
The nature of stress including the physiology of stress and how stress
affects human conditions
Psychological aspects of stress
The two main emotions of stress: fear and anger
Coping strategies
Values, goals and life direction
Cognitive restructuring
Behavior modification
Time Management
Mindfulness
Relaxation Techniques: Power Nap, Relaxing breathing, Meditation, Yoga,
Mental imagery, Music therapy, Massage therapy, Progressive muscle
relaxation, Autogenic training
Course Meetings
Due to the nature of the material presented, class attendance is
essential. The class will be conducted in a workshop format in which
theoretical content will be combined with experiential learning. All
students are expected to participate in all class activities. You will be
asked to dress appropriately for various types of activities. Occasionally
we will be lying on the floor or participating in activities that require
you to move around. Please wear comfortable clothing that will allow for
this.
Class Activities during the Semester
Participation
During class time, we will involve ourselves in many different types of
activities. Your participation will be essential. Many of these activities
will have points attached to them. These will be available only if you are
in class to participate in them.
Online Chapter
Assignments
Many of the topics that we treat in class will have a corresponding
homework assignment. These will usually be completed online. Instructions
for doing them will be given at the time the assignment is given. The
assignments will have a due date. Assignments that are turned in after the
due date will receive noticeable deductions in points.
Content Class-notes
Quizzes
Three in-class quizzes will be given during the semester. These will treat
information that comes almost exclusively from class lecture and
activities.
Book Review
A review of a book relating to stress management, mental, emotional,
and/or spiritual health will be due by the date shown. The book will be
chosen from the book list provided to you, or you may present a book to
the instructor for his approval. The review should be in the following
format: 3-4 typed pages, double- spaced, with one-inch margins. It should
also include a cover page stating the title of the book, the author of the
book, the date the book was published, the student's name, and the
student's I.D. number.
Books you have to
read for other classes will not be permitted for this book review.
The content of the
review must include a thorough analysis of the following:
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Main ideas of the book
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Why you chose the book
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How the author(s) of the book approaches stress management,
mental, emotional and/or spiritual health
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Information that you learned
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To what audience is the author writing
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How you have changed after reading the book
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If you would, or would not recommend this book to others, and
why or why not
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Any other appropriate and interesting things you might include
The book review
will be graded for completeness on the book and for grammar and spelling.
You will be asked which book you have chosen by the third week of the
class.
Go to this website
for a list of suggested books from which to choose for this project. If
you decide to read a book that is not on the list, please run it by your
instructor for approval.
http://faculty.weber.edu/molpin/healthclasses/1110/greatbooks.html
Stress Management
Lab Visits
During the
semester, you will visit the Stress Management Lab at least 2 times.
During your visits, you may try any of the activities that are available
in the lab. You will report about each of your visits in the online
discussion area of this class. You can either simply walk in during open
lab times or you can learn all about the lab and make an appointment by
going to this website:
http://programs.weber.edu/relax/
Stress Relief Final
Paper
During the semester you will learn about and experience a wide variety of
activities designed specifically to help you both reduce and prevent
stress. You will do these both in the classroom and on your own. Examples
of these include the guided relaxation exercises along with several
additional guided imageries, meditation, yoga, massage, etc. We will also
work on many topics that will help you make better sense of the way your
thoughts can lead to stress, and effective ways of changing them. A few
examples of these include mindfulness, trust, living by our values,
overcoming fear, levels of responding, time management, etc.
At the end of the
semester, you will write a paper that summarizes your experience of the
things you did in class along with a brief summary of other aspects of the
class. The paper should include the following items:
1. A cover page with your name, the course, the title of the
paper, and the date
2. The body of the paper that includes a thorough
discussion of your subjective experience of the class activities designed
to help you manage and reduce your stress according to the following
questions:
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Which class activities and topics did you find most useful for
you towards managing your stress and gaining greater sense of inner
peace? Why?
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Which class activities and topics did you find least useful for
you towards managing your stress and gaining greater sense of inner
peace? Why?
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Which of the relaxation techniques did you find most enjoyable
and why?
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Which of the relaxation techniques did you find least enjoyable
and why?
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Which areas of the class and relaxation techniques you plan to
use in the future and why?
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Describe a few ways that you have changed as a result of the
knowledge and experiences of this class since the beginning of the
semester. Include ways that your stress symptoms have changed
(headaches, sleeping habits, irritability, etc); ways you perceive
things differently than before; also, include a brief comment or two
on how others have noticed changes in you.
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If you were to take the class again, in what ways could the
class be improved to enhance your experience of it?
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Did you get what you wanted out of the class?
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Finish by including any other final thoughts that would help me
improve the class, or anything you feel you would like me to know
about your experience of the class.
Evaluation
Your grade will be calculated by the accumulation of points from
the following items:
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Grades are based
on a percentage of the total possible points earned in the class.
The following total number of points is associated with the final
grades.
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Online Assignments
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80
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Relaxation Exercises
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70
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Class Activities
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40
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Class Notes Quizzes
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60
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Stress Management Lab
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20
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Book Review
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50
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Stress Relief Final Paper
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30
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Total
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350
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93% and
above A
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73% C
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90% A-
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70% C-
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87% B+
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67% D+
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83% B
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63% D
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80% B-
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60% D-
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77% C+
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Less
than 60% E
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Your grades
scores and ongoing grade for this course are found in the webspace
designated for this class. This is accessible by following the
instructions at the top of this syllabus.
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Class Ground Rules
Cell Phones and
Other Electronic Devices
Please turn off,
and leave in your bags, any cell phone or other electronic device
while in the classroom.
Dismissing Class
Please refrain from "packing up" before we are officially through with the
day's activities. Rarely will we go overtime. Occasionally we will finish
early. Regardless, it is very rude to hurry up the finish time of the
class. If you absolutely must leave during class, please leave in a way
that does not disrupt the flow of the class.
Food in the
Classroom
If you must bring food into the classroom, make sure you bring enough food
to share with everyone (including the instructor).
Classroom Chatter
If you need to carry on an extended conversation with someone else in the
room on an unrelated topic, please be courteous and leave the room to do
so.
Safety Information
As with any
physiological or psychological training tool that can effectively help you
improve your health, you may find you need less medication, if you are
taking medications for stress, anxiety, pain, high blood pressure,
diabetes or other stress related disorders. It would be wise to discuss
any changes in your needs with your prescribing doctor.
Academic Misconduct
Cheating of any kind will not be tolerated. Evidence of not doing your own
work will result in an automatic zero for that assignment on the first
infraction. Evidence of not doing your own work a second time will result
in an automatic failing grade for the class. This rule applies for all
tests, in-class assignments and outside of class assignments unless the
instructor stipulates that the work may be done with partners or groups.
Obviously, studying for tests and such may be done with others.
Students with
Disabilities
"Any student
requiring accommodations or serviced due to a disability must contact
Services for Students with Disabilities (SSD) in room 181 of the Student
Services Center. SSD can also arrange to provide course materials
(including the syllabus) in alternative formats if necessary."
DIVE IN!
Allow me to say a
quick word about this class. Albert Einstein said, "Stupidity is most
clearly demonstrated by the person who ridicules something he knows
nothing about." Many topics and ideas in this class may be rather new
and different from the thinking and activities you have grown up with and
accepted as accurate. I will not be asking you to believe anything new in
this class. I will ask you to suspend judgment about the things you see
and hear, and the things that we discuss. Just let the ideas work in you
and see what value they have for you. Regardless of how strange the ideas
and activities might seem, they have been found to be useful in reducing
stress, gaining greater control of our lives, and attaining greater levels
of inner peace. If you choose to take this course, please allow yourself
to dive in and get really wet. My commitment to you is that if you do, it
may be the most valuable course you will ever take.
The successful manager of stress is willing to do that which the
unsuccessful manager of stress is not willing to do.
Class Schedule
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Date
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Weekly Discussion Topics & Activities
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Assignments
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Week 1
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Requirements and course intro; Self-Assessment; The Nature of
stress
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Week 2
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Physiology of Stress; Stress and Disease; How to Relax; The Power
Nap
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Power Nap
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Week 3
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Perception & Interpretation; Cognitive Restructuring-Choice;
Relaxing Breathing
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Book Choice Due
Restful Breathing
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Week 4
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Levels of Responding; Autogenics
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Autogenics
Quiz 1
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Week 5
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Mindfulness; Flowing Comfort
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Week 6
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Fear; Trust Activity 1
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Flowing Comfort
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Week 7
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Subconscious Mind & Guided Imagery; Guided Imagery Relaxation
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Mountain Lake
Imagery
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Week 8
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Time Management; Good & Bad stress management
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Week 9
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Meaning, Mission, Values & Inner Peace; Inner Wisdom
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Progressive Relaxation
Quiz 2
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Week 10
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Music; Progressive Relaxation; Quiz 2
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Assess Time Management
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Week 11
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Book Review; Trust Activity 2
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Book Review
Colors Guided Imagery
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Week 12
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Massage; Love
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Week 13
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Meditation; Yoga
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Mantra Meditation
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Week 14
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Yoga (no class on
Thursday - Thanksgiving)
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Yoga
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Week 15
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Putting it all together - Playfulness & Childlikeness; Quiz 3
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Stress Relief Paper
Quiz 3
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This schedule is subject to change based on the speed, direction, and
focus of the class.
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To |
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Click
Here to go to my new and improved website on Stress and Stress
Management |