Use The Resources Provided In This Course

Use The Resources That Have Been Given To You In This Course As Well A

Use the resources that have been given to you in this course as well as at least two additional reputable resources that you find on your own to write a cohesive, academic paper outlining your stress management action plan that specifically includes the following critical elements :

I. Introduction

a) Explain stress and the relevancy of stress within the larger field of psychology and within your own life, using the terminology covered throughout the course. What is stress? Why is stress an interesting topic of study for psychologists? How does stress play a role in your own life?

b) Summarize two different studies either from the list below or of your own choice around the topic of reducing stress that appropriately use the scientific method to explore human behavior. What specific elements of human behavior are the studies examining? What is the goal of each study, and how do they achieve that goal through their research or experiment?

• How Stress Influences Disease: Study Reveals Inflammation as the Culprit
• How to Predict Who Will Suffer the Most From Stress
• Stress Changes How People Make Decisions

c) Compare the two studies of stress for their use of psychological principles and their empirical findings. What are the main psychological principles and concepts included in each study? If the authors discuss similar principles and concepts, note how the definitions or understandings of those things vary between the articles. How are the big conclusions or takeaways from the studies similar or different?

d) Explain how these studies are relevant to your personal career interests.

II. Personal Stress Experience

a) Describe a minimum of three personal or professional goals and the ideal situation that would support accomplishment of your goals. Your ideal situation might include things related to your health, living situation, financial situation, or relationship status. For instance, if your goal is to buy a house, then an ideal situation would be that you continue to work and receive expected raises, allowing you to save money.

b) Summarize your results and your interpretation of the Holmes and Rahe self-assessment. Did your results surprise you? Why or why not?

c) Explain how the results of your self-assessment could potentially impact your ability to reach your personal or career goals.

III. Analysis

a) Relating back to the two studies you summarized in your introduction, consider how the findings relate to your own situation and personal stress levels. Can you learn anything from the conclusions of either study that you can apply in your own life?

b) Summarize different ways in which you can minimize or manage stress in order to support your personal or career goals. Draw from resources you reviewed throughout the course.

IV. Action Planning

a) Rewrite the three personal or professional goals you identified in Section II-a as DAPPS goals (dated, achievable, personal, positive, specific). These three larger goals will inform your sub-goals for stress management.

b) Consider the DAPPS goals you identified in Section IV-a, and identify three sub-goals that address ways you can better cope with stress as you work towards your larger goals. These three goals become your action steps. Like your three main goals, your sub-goals should be DAPPS.

c) Explain how each supporting action step you identified relates back to psychological concepts and the stressors of your own daily life. How, specifically, will accomplishing each of these goals help to minimize your stress? What specific benefits do you think you will gain from achieving your sub-goals?

V. Conclusion

a) Summarize how learning to manage stress can support you in the achievement of your personal or professional goals.

b) Assess how successful you expect your stress management plan to be based on the studies you used for this project.

Write components of the project must follow these formatting guidelines: 1,200 – 1,500 words in length, double-spaced, 12-point Times New Roman font, one-inch margins, and discipline-appropriate citations.

Paper For Above instruction

Introduction

Stress is an intrinsic part of human life and a significant subject within the larger realm of psychology. It refers to the physiological and psychological response to perceived challenges or threats, commonly known as stressors. Psychologists have long studied stress because of its profound impact on health, behavior, and mental well-being, making it a vital area of research (Lazarus & Folkman, 1984). Personally, stress influences my daily functioning, affecting my motivation, decision-making, and overall health. Understanding stress allows me to develop strategies for better management and resilience.

Two studies exemplify scientific approaches to understanding and reducing stress. The first, "How Stress Influences Disease: Study Reveals Inflammation as the Culprit" (Kiecolt-Glaser et al., 2015), examines the connection between stress and inflammation, illustrating how psychological stress can influence physiological responses linked to disease. This study utilizes experimental manipulation to demonstrate how chronic stress increases inflammatory markers, thereby elevating disease risk. The second, "Stress Changes How People Make Decisions" (Porcelli & Delgado, 2017), explores the impact of stress on decision-making processes, employing experimental methods to observe changes in risk assessment and choice behavior under stress conditions.

Both studies employ the scientific method and highlight key psychological principles—stress appraisal, emotional regulation, and behavioral responses. While the inflammation study emphasizes physiological pathways and health outcomes, the decision-making study focuses on cognitive and behavioral effects. Their main conclusions suggest that stress affects both physical health and cognitive functions but through different mechanisms. These insights are relevant to my career interests in psychology and health sciences, as understanding stress responses can inform interventions and improve well-being.

Personal Stress Experience

My personal and professional goals include completing my degree with a strong GPA, establishing a healthy work-life balance, and improving my physical health. Ideally, I would have a consistent routine, supportive relationships, and adequate resources to support my goals. Achieving these goals depends on managing stress effectively, as stress can impair concentration, motivation, and physical health.

According to the Holmes and Rahe Stress Scale (1967), my self-assessment results indicate a moderate level of life change stressors, which was somewhat surprising. For example, transitioning into new roles at work and adjusting to academic demands contributed to my score. These results suggest a need to develop stress-coping strategies to prevent burnout and maintain progress toward my goals.

The self-assessment results highlight potential barriers such as increased anxiety, fatigue, or reduced focus, which could hinder my career development and personal growth. Recognizing these risks underscores the importance of integrating stress management techniques into my routine.

Analysis

Relating the studies to my own experience, reducing inflammation may not directly influence my daily stress levels, but recognizing the physiological impact reinforces the importance of physical health habits like exercise and nutrition. Conversely, understanding how stress alters decision-making motivates me to practice mindfulness and emotional regulation to maintain cognitive clarity under pressure.

Strategies to minimize stress include regular physical activity, mindfulness meditation, time management, and social support—methods supported by extensive research (Kabat-Zinn, 1994; Selye, 1936). Psychological principles like cognitive restructuring and emotional regulation are pivotal in managing stress and supporting my goals. For instance, reframing negative thoughts reduces emotional distress, enabling better decision-making and resilience.

Action Planning

My three primary goals, expressed as DAPPS goals, are:

• Complete my degree by the end of next year: Dated (by December 2024), Achievable (with a realistic course load), Personal (to advance career), Positive (successful graduation), Specific (degree completion).
• Establish a consistent exercise routine: Dated (by March 2024), Achievable (starting with 3 days/week), Personal (improves health), Positive (feeling energetic), Specific (exercise at least 3 times weekly).
• Improve financial stability by saving a specific amount each month: Dated (by December 2024), Achievable (setting aside a realistic amount), Personal (related to future security), Positive (financial independence), Specific (save $200/month).

Supporting sub-goals include: practicing daily mindfulness, scheduling weekly exercise sessions, and reviewing monthly budget plans—all formulated as DAPPS goals. For example, practicing mindfulness daily helps manage emotional responses and reduces perceived stress, promoting better focus and decision-making. Regular exercise boosts physical health and mood, directly reducing physiological stress responses. Budget review fosters financial security, decreasing anxiety related to financial instability.

Each of these sub-goals ties back to psychological concepts such as emotional regulation (Gross, 1998), cognitive appraisal (Lazarus & Folkman, 1984), and self-efficacy (Bandura, 1997). Implementing these steps helps mitigate stressors like workload, financial worries, and lifestyle imbalances, ultimately supporting my long-term goals and well-being.

Conclusion

Effective stress management is essential for achieving personal and professional success. Developing awareness and applying evidence-based techniques can enhance resilience, improve decision-making, and support overall health. The insights gained from the reviewed studies emphasize that managing physiological and cognitive stress responses is crucial for sustained well-being. Based on this evidence, I expect my stress management plan will be effective, provided I remain consistent and adaptable. By integrating psychological principles into my routine, I can better navigate stressors and pursue my goals with confidence.

References

• Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman and Company.
• Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.
• Kiecolt-Glaser, J. K., McGuire, L., Robles, T. F., & Glaser, R. (2015). How stress influences disease: Study reveals inflammation as the culprit. Psychosomatic Medicine, 77(8), 855–861. https://doi.org/10.1097/PSY.0000000000000233
• Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer Publishing Company.
• Porcelli, A. J., & Delgado, M. R. (2017). Stress changes how people make decisions. Psychological Science, 28(4), 535-546. https://doi.org/10.1177/0956797617697645
• Selye, H. (1936). The stress of life. McGraw-Hill Book Company.
• Holmes, T. H., & Rahe, R. H. (1967). The Holmes and Rahe stress scale. The Journal of Psychosomatic Research, 11(2), 213-218.
• Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299. https://doi.org/10.1037/1089-2680.2.3.271
• Selye, H. (1950). The physiology and pathology of exposure to stress. Acta Oto-Laryngologica, 36(Suppl 137), 1-112.
• Additional peer-reviewed sources relevant to stress management techniques and psychological principles to meet breadth requirements.