Syllabus

Complementary and Alternative Therapies for Stress Management

General Information:
Instructor: Ariel Clark, BS Health and Wellness
Instructor Email: akclark918@gmail.com
Session time: Monday night from 7:00 pm to 8:30 pm beginning on 4/6/2015 and ending on
4/20/2015
Course Description: The purpose of this class is to introduce students or attendees to the world
of complementary and alternative therapies relating to stress management. Stress is something
that plagues the world today and can be related to many different aspects of life. Stress is going
to happen, however there are ways to control the amount of stress and your personal stress
response. This class will cover general information on stress, meditation and stress, and yoga and
stress.
Course Objectives:

Teach students about stress and some effects it can have

Teach students what some typical physical symptoms of stress are
Help students identify stress symptoms they may be experiencing
Teach students about how yoga can help to reduce stress in their lives
Show students how meditation can help to control stress in their lives

Expectations of Students: My expectation is for attendees to come to class on time, and

participate fully. The point of this class is to educate not only on the topic of stress but also give
students the experience to try participating in yoga and meditation.
Required Class Materials: The required materials for this class include only what you need to
participate in the classroom sessions. No textbooks or reading materials are required and any
handouts will be provided.
Yoga Mat
Blanket
Pillow
Grading: This class will not be graded in any way. The sole purpose of this course is for
participants to experience yoga and meditation while keeping in mind stressors and effects of
stress. However, there will be handouts using a grading scale which can be used for personal use
during and after the course.

Introduction and Overview of Lectures

My name is Ariel Clark and I am a professional in the field of Health and Wellness. This
field includes complementary and alternative medicine. A personal interest of mine, and a huge
issue in this world today is stress, the effects of stress, and how to manage it. Complementary
and alternative medicines and therapies can be very helpful with the issue of stress. Two CAM
modalities I will be discussing for use in stress management are yoga and meditation. The first
week of class is meant to discuss an overview of stress. The second week, we will be discussing
the use of meditation in a stress management plan. The final week yoga and stress management
will be discussed.
Course Overview
Lecture 1:
Overview of stress
What is stress?
What Causes Stress?
Signs and symptoms of stress
Stress and Your Health
Ways to manage stress
Lecture 2:
What is meditation?
Different types of meditation
How can meditation be used to manage stress?
Is meditation right for you?
Participate in simple meditation
Discuss experience with class and instructor
Lecture 3:
Overview of Yoga
Yoga and Stress
Is Yoga right for you?
Participate in a yoga class instructed by a yoga teacher- (Guest teacher)
Discuss experience with class and instructor

Class 1: April 6th, 2015

Welcome:
Hello Everybody, I would like to start by introducing myself and would like you all to do
the same so that we can become more familiar with each other. I want everyone to feel
comfortable with one another because we will be discussing class materials and experiences
throughout this course. I hope we can all learn a little more about stress and stress management
with complementary and alternative medicine.
Overview of Stress:
What is stress?
Stress is the physical response of the human body when it faces a threat. (Smith, Segal,
Segal, 2015). The stress response can be simply looked at as the fight-or-flight response. The
body responds to a threat by releasing adrenaline and cortisol. (Smith, et. al., 2015). This is the
way that the body becomes ready to respond with either fight-or-flight. This can be good or bad.
Stress can be good when it isnt constant. Sometimes stress can be a good driving force in our
lives that pushes us to do better. However, sometimes stress can spiral out of control. When
stress occurs on a too frequent basis, it can become a problem. We as professionals, are seeing
more and more issues arising due to stress. The world we live in is a stressful world filled with
constant stimulation of the stress response for various reasons.
What causes stress?
There are many causes of stress and these are different for each and every individual.
However, there are some common causes of stress than come from both external and internal
sources. (Smith, et. al., 2015). Work-related stress is one of the most common types of stressors.
Some other common external sources of stress are financial issues, family problems, major life
changes (new baby, new marriage, divorce, loss of job, etc.), lack of time, schoolwork, etc.
(Smith, et. al., 2015). Some internal causes of stress are important to understand as well. Holding
yourself to too high of a standard or perfectionism can lead to unnecessary worry and stress.
(Smith, et. al. 2015). Being a chronic worrier, or having a negative outlook can also lead to
higher levels of stress. (Smith, et. al., 2015). There are many causes of stress, and it is important
to look at your individual triggers.
Signs and Symptoms of Stress:
Stress can appear in many different forms. Sometimes stress leads someone to act out, be
angry, other times it leads to a withdrawn or a sad attitude. (Smith, et. al., 2015). It can look
different depending on the individual. There are four types of symptoms that are related to stress
they include cognitive symptoms, emotional symptoms, physical symptoms, and behavioral
symptoms. (Smith, et. al., 2015).
Cognitive symptoms

Memory problems

Lack of concentration
Anxious feelings
Worry
Etc. (Smith, et. al., 2015).

Emotional Symptoms

Irritability/moodiness
Inability to calm racing thoughts
Depression
Loneliness
Etc. (Smith, et. al., 2015).

Physical Symptoms

Racing heart
Chest pain
General aches and pains
Frequent sickness
Nausea/dizziness
Etc. (Smith, et. al., 2015).

Behavioral Symptoms

Sleeping excessively or inadequately

Isolation
Procrastination
Changes in appetite
Increased use of alcohol/drugs
Increase in anxious habits
Etc. (Smith, et. al., 2015).

Stress and You:

This section will require an included Handout! Have fun and hang on to this
questionnaire so that you can retake it in the future after developing a stress management plan so
you can see your progress!
Ways to Manage Stress:
While there are many ways to manage stress, we will focus on two in this class. This
class is focused not only on stress, but also CAM. Two modalities we will be discussing are
Meditation and Yoga. Meditation and Yoga are both very effective ways to help manage the
stress in your life.

References for this class material:

Smith, M., Segal, R., Segal, J. (2015). Stress Symptoms, Signs, and Causes. Retrieved from
http://www.helpguide.org/articles/stress/stress-symptoms-causes-and-effects.ht

Class 2: April 13th, 2015

Welcome:
Welcome back everyone! Today we will be discussing meditation, so I hope you have
brought your pillows and blankets so that you can be nice and comfortable for the exercise in
meditation.
Meditation: What is it?
Meditation is a practice that is used to calm both mind and body and has a long history of
use. (Kreitzer, 2013). It can be used for expanded awareness and even to get insight. (Kreitzer,
2013). It allows the mind to focus and remain calm. (Mayo Clinic Staff, 2014). In this way it
triggers relaxation of both the mind and body. (Mayo Clinic Staff, 2014). The only thing that
meditation requires is an open mind, and some peace and quiet time. Meditation is often done in
a quiet and comfortable area in order to enhance relaxation.
The Different Types of Meditation:
Meditation is a term that can mean many things. There are many approaches and types of
meditation. One type focuses on the relaxation response. This type of meditation focuses on
countering the fight-or-flight response. (Kreitzer, 2013). It requires focusing on a word, muscular
movement, sound, prayer, etc. and leads to relaxation because that focus takes focus off of the
stressor. (Kreitzer, 2013). Transcendental Meditation or TM, is another type of meditation. It
calls for the participator to focus on a mantra, and when distraction occurs, to refocus on that
mantra. (Kreitzer, 2013). Another type of meditation is mindfulness meditation. This type of
meditation allows the participant to observe in a detached manner until a greater awareness or
understanding is reached. (Kreitzer, 2013). Centering prayer is another type of meditation that
focuses on spirituality. (Kreitzer, 2013). Guided Imagery and Visualization are types of
meditation that allow you to focus on a place you feel is relaxing and incorporate your senses by
visualizing that place, smelling it, hearing it, even tasting it. (Mayo Clinic Staff, 2014). The
guided part is when someone else tells you what to imagine. Even practices like Qi gong and
yoga are considered meditation. (Mayo Clinic Staff, 2014). There are many types of meditation
which means that there is usually something out there for everyone. If one type doesnt work, try
another.
Meditation and Stress:
Meditation brings calm, peace, balance, and understanding into a participators life. It is
very commonly used to help manage stress. (Mayo Clinic Staff, 2014). One way that meditation
helps to control stress is by giving someone insight into their lives and problems. (Mayo Clinic
Staff, 2014). It helps to increase self-awareness, build stress management skills, and reduce
negative emotions and feelings. (Mayo Clinic Staff, 2014). Meditation can be helpful during
sickness by preventing further stress caused by the sickness, and thus preventing further
sickness. (Mayo Clinic Staff, 2014). Learning how to manage stress can help to prevent illness
and that is a fact. Meditation is one way to help manage stress, so it is obvious how meditation
can benefit overall health.

Meditation and You:

Activity: Now we will participate in a guided meditation that I use personally. It is called
Contacting Your Inner Guide, and lasts for about 30 minutes. (Gawain, 1997). I ask that you
remain open-minded and participate as well as you can. Please get in a comfortable position
lying on your blanket with a pillow under your head. We will begin.
30 Minute Meditation will follow
Discussion: I would like everyone to discuss, honestly, their experience with a guided
meditation. How did you feel before and afterwards? Did you enjoy it? Did you not enjoy it?
Why? Would you like to experience a different type of meditation?
A Discussion will occur and any questions answered, then class will end for this session

References for this Class Material

Kreitzer, M. (2013). Meditation. Retrieved from
http://www.csh.umn.edu/Integrativehealingpractices/med_rlo__sq_splash.html?
runningtitle=Meditation&AUD=CSH&QUIZ=1&PREVIEW=NO&SCORE_REPORT_
URL=http%3A//www.csh.umn.edu/free-online-learning-modules/index.htm
Mayo Clinic Staff. (2014). Meditation: A Simple, Fast way to Reduce Stress. Retrieved from
http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Gawain, S. (1997). Contacting Your Inner Guide. [Recorded by Banquet Sound Studios]. On
Meditations [CD]. Santa Rosa, California.

Class 3: April 20th, 2015

Welcome:
Hello everyone, I am glad to see you have made it back for our final class together. Last
week we discussed the usefulness of meditation in stress management. This week we will be
building on what we learned about meditation and discussing the benefits of Yoga in stress
management.
An Overview of Yoga:
Yoga is a mind-body practice. (Mayo Clinic Staff, 2015). Yoga can help to relieve stress
by providing physical activity, while also incorporating meditation. It is considered a moving
meditation. Yoga involves poses and breathing. (Mayo Clinic Staff. 2015). There are different
types of yoga, and the most common is Hatha Yoga. (Mayo Clinic Staff, 2015). Poses can range
from very easy to very difficult, so anyone at any level can practice yoga. A main benefit of yoga
is that it reduces stress. There are some precautions that you should take before beginning any
yoga practice. If you are pregnant, suffering from ill health, etc., you should check with a
healthcare provider prior to beginning yoga. (Mayo Clinic Staff, 2015).
Yoga and Stress:
Yoga helps to regulate breathing and relax the body when performed on a regular basis.
(American Yoga Association, n.d.). Yoga is a moving meditation, so it offers the same stress
relief benefits as regular meditation. It also incorporates physical activity which reduces stress
and increases feelings of wellbeing. Incorporating both meditation and physical activity into one
practice provides a very effective stress management tool. Yoga helps to loosen and stretch the
body, and in this way, relieves tensions caused by stress. The use of breathing also pushes the
body into the relaxation response. Yoga is a very effective stress relief tool and is a great part of a
stress management plan.
Yoga and You:
Activity: Now I would like to introduce our guest, who is a yoga instructor I have personally
worked with and trust. She is well qualified and eager to share the experience of yoga with you.
Now this yoga practice will only be very basic, as I know we have several beginners in this class.
Please roll out your yoga mats, and get ready to begin. Please do not participate in anything you
do not feel comfortable with, and if you experience any discomfort stop what you are doing. We
have all filled out paperwork to participate in this session, and those who have opted out are
welcome to stay, watch, and later discuss.
A basic 30 minute yoga class follows
Discussion: Now that we have all experienced or witnessed the practice of yoga, we are free to
discuss. What did you like/dislike? Will you be likely to practice yoga again?
A discussion among students and instructors will occur followed by dismissal of the class

References for this class material

American Yoga Association. (n.d.) How Yoga Helps Reduce Anxiety and Manage Stress.
Retrieved from http://www.americanyogaassociation.org/03anxiety.html
Mayo Clinic Staff. (2015). Yoga: Fight Stress and Find Serenity. Retrieved from
http://www.mayoclinic.org/healthy-living/stress-management/in-depth/yoga/art20044733