Orientation: Certificate in Stress Management

Course Description

Events, people, and circumstances fill our normal daily lives—along with a certain amount of stress. Stress can be positive or negative, depending on how we perceive the stressor and it impacts our physical, social, spiritual, and emotional health. Stress is also affected by the social and cultural context in which we live. However, with awareness, stress can be managed and reduced. Interventions such as nutritious food, physical activity, and social support along with modalities including journaling, massage, therapy, meditation, imagery, biofeedback, art and dance therapy, and time spent in nature can help us reduce the stress we experience and create a healthier life.

The outcome of this certificate is to for the learner to describe the physiological, social, and psychological aspects of stress; examine the relationship between stress and health, nutrition, and physical activity; identify causes and health effects of workplace stress; and explore modalities to reduce and manage stress.

(14 contact hours)

Expiration Date (Next date of course revision): 03/30/2025

No one in a position to control content has conflicts of interests or relevant financial relationships to declare for this activity.

Accreditation refers to recognition of continuing nursing education only and does not imply ALLEGRA approval or endorsement of any commercial product.

Accreditation:

American Nurses Credentialing Center

ALLEGRA Learning Solutions, LLC is accredited as a provider of nursing continuing professional development by the American Nurses Credentialing Center's Commission on Accreditation.

ALLEGRA Learning Solutions, LLC is accredited with distinction as a provider of nursing continuing professional development by the American Nurses Credentialing Center's Commission on Accreditation.

ALLEGRA Learning Solutions courses are acceptable for continuing education in all states.

American Board of Managed Care Nursing

The American Board of Managed Care Nursing recognizes all of ALLEGRA Learning Solutions' ANCC accredited courses for continuing education credit for Certified Managed Care Nurses (CMCNs).

National Association of Alcohol and Drug Abuse Counselors

ALLEGRA Learning Solutions is an approved provider with the National Association of Alcohol and Drug Abuse Counselors (NAADAC) (Provider #107194).

National Certification Board for Diabetes Educators

ALLEGRA Learning Solutions, LLC is accredited as a provider of continuing nursing education by the American Nurses Credentialing Center's Commission on Accreditation. To satisfy the requirement for renewal of certification by continuing education for the National Certification Board for Diabetes Educators (NCBDE), continuing education activities must be applicable to diabetes and approved by a provider on the NCBDE List of Recognized Providers (www.ncbde.org). NCBDE does not approve continuing education.

National Certification Board for Therapeutic Massage & Bodywork

ALLEGRA Learning Solutions, LLC is approved by the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB) as a continuing education Approved Provider (Provider Number 451562-11).

Course Requirements

Requirements:

Hardware Requirements:

• This course can be taken on either a PC, Mac, or Chromebook.

Software Requirements:

• PC: Windows 8 or later.
• Mac: macOS 12 or later.
• Browser: The latest version of Google Chrome or Mozilla Firefox are preferred. Microsoft Edge and Safari are also compatible.
• Adobe Acrobat Reader.
• Software must be installed and fully operational before the course begins.

Other:

• Email capabilities and access to a personal email account.

Instructional Material Requirements:

The instructional materials required for this course are included in enrollment and will be available online.

Completion Requirements:

You must complete all lessons to receive your certificate. You must pass the final exam in all lessons with a score of 80% or higher AND complete the Evaluation Form in order to receive your Certificate of Completion. Finals are graded as Pass or No Pass. Receipt of your certificate indicates successful completion of the course and that you have passed all final exams with a score of 80% or greater. You may retake final exams as many times as necessary within the duration of the course at no additional charge.

Course Mechanics

I will make two lessons available to you every week for six weeks. You do not have to be present when a lesson is released, but you'll need to complete each lesson within two weeks of its release.

Once all 12 lessons have been released, I will give you a two-week grace period to complete your studies and take the final exam. This means that you have a total of eight weeks to complete this course. If you're thinking of taking another course after this one, you can avoid overlap by starting that course exactly two months after this one begins.

Lessons are released by 12:00am (Pacific Time) on Wednesdays and Fridays. To access your lessons, simply visit the online classroom (as described in the "Getting Started" section), and then click the lesson title you wish to visit.

Once the class access ends, I won't be able to send you the lessons. If you would like to keep the lessons for future reference, I suggest using the print lesson feature in the classroom.

Each time you complete a lesson, you will also be asked to complete a brief multiple-choice quiz. I expect you to complete each quiz within two weeks from the date that the corresponding lesson was made available. I realize that you are busy, and don't want you to worry if you can't complete a few of the quizzes on time due to illness, vacation, or other commitments. Once I release a lesson and quiz, I will make sure it is available to you as long as the classroom is open.

The interactive multiple-choice quizzes are designed to test your comprehension of the course material. When you complete a quiz, you will receive an instant analysis of your work.

This analysis will include a brief explanation of any errors you may have made. If you are not satisfied with your performance, you are welcome to re-take the quiz until you feel that you have mastered the quiz objectives.

Note: If you ever want to see a progress report showing your performance on the quizzes over time, simply return to https://www.ed2go.com/lehmance/ and click Login or Account at the top right of the page. Once logged in, click the Report tab under the course title.

Some of your lessons will also be accompanied by an assignment. The assignments are designed to help you expand your understanding of the material taught in this course. Assignments are typically more detailed and may take a bit more time to work through than quizzes.

I expect you to complete each assignment within two weeks from the date that the corresponding lesson was made available. Unlike the quizzes, your assignments will not be evaluated. Assignments are designed primarily for your enrichment. You have the sole responsibility for evaluating your performance on each assignment. If you have questions about an assignment, please feel free to use the Discussion Areas to discuss your assignments with your fellow students and me.

When you work through an assignment, you will be gaining practical first-hand experience with the new skills taught in this course. Your performance on the final exam will depend in no small part on your mastery of the assignments.

The course will conclude with a final exam, which will test your comprehension of the material covered in this class. You must complete the final exam within two weeks from your receipt of lesson 12. Please review your selections before submitting. You may only submit your final exam answers once. Your performance on the final exam is the only factor we will consider when determining your eligibility for a certificate of completion. Although your quiz and assignments will not count toward your eligibility for a certificate, I do recommend that you try to complete each quiz and assignment to the best of your abilities. Doing so will leave you better prepared to pass the final exam.

When you finish your studies, please note that our classroom log-out process is fully automated. We will log you out of the classroom automatically whenever you close your browser or shut down your computer.

Questions

This course can be highly interactive, but the level of that interactivity is controlled by you. Since I can't see that puzzled look on your face, it's going to be up to you to ask questions when you get stuck.

I expect to get many interesting questions from you and your fellow students. I want to make sure that you and your classmates benefit from these often illuminating queries.

Therefore, I would like to request that you avoid e-mailing your questions to me. Instead, I have created 12 Discussion Areas in the online classroom (one Discussion Area for each lesson). To reach these Discussion Areas, all you will need to do is wait for the course to begin, go to the online classroom, select the lesson you're working on, and click the Discussion Area tile.

Your Discussion Area questions will serve as a challenge for your fellow students. Someone is bound to have an answer for you. Likewise, you should be able to find questions in the Discussion Area that you can answer. The Discussion Area will be open to you and your classmates 24 hours a day and seven days a week. Please try to visit the Discussion Area at least every other day while the course is in session, and don't be afraid to participate!

I firmly believe that the best way to learn a new skill is to teach it to others. We will all benefit by helping one another understand this complex material.

Because I don't want to see any unanswered questions, I (or one of my very capable teaching assistants) will be monitoring the Discussion Area at least every other day (excluding weekends and holidays). If you ask a relevant question, but fail to get a correct answer (or any answer whatsoever) from your classmates, then we will try our hardest to answer the question for you.

Please understand that the Discussion Area is reserved for conversations about the material in your lessons. While it is perfectly acceptable for you to employ a bit of friendly banter as you converse with your fellow students and instructors, I must ask you to always remember to stay on topic.

It is not appropriate to use the Discussion Area to sell goods or services, complain about something, or talk about subjects that are not specific to the lesson at hand, for example. Such off-topic conversations waste people's time and detract from the learning experience for all involved. I reserve the right to immediately delete any message without comment if I feel that it does not pertain directly to the material I am trying to teach.

I will also delete any messages containing language that I feel is derogatory, controversial, insulting, or otherwise inappropriate for my classroom.

Reminder

A legitimate organization would never send you an unsolicited e-mail that contains an attachment or asks for personal information. If you ever receive an unsolicited e-mail that contains an attachment or asks for personal information, delete the e-mail immediately.

When to Write my Course Administrator

As I mentioned earlier, the course Discussion Area is reserved solely for discussion of the material in your lessons.

Please do not use the course Discussion Areas for compliments, complaints, technical support, or other personal matters. Instead, please send such messages directly to my course administrator.

To contact the course administrator, scroll to the very bottom of any page within the classroom and look for the Support link.

Please understand that it may take my course administrator two or sometimes three business days to respond to e-mail, so provide plenty of time for a response.

If you need an extension, forgot your password, want a progress report, want to register for another course, or need help when you're not in my classroom, you can contact Student Support using the Help link under Resources in the footer of any page at https://www.ed2go.com/lehmance/.

Syllabus

Note: This course will run for six weeks. Two lessons will be released each week for the six-week duration of the course. You do not have to be present when each lesson is released. Instead, you can take up to two weeks to complete each lesson after it is released.

Important: In order to keep this material as up-to-date and informative as possible, I reserve the right to make changes to the course content, description, and syllabus at any time and without warning.

A new session of each course we offer starts on the second or third Wednesday of every month. You may enroll in more than one course at a time. If you are enrolling in a series of two or more courses, please be sure to space the start date for each course at least two months apart.

Week 1

Physiology of Stress

Wednesday

Stress is at epidemic levels in the world today. Currently, as many as 90% of all visits to health-care providers in the United States are considered to be stress-related. Stress affects every aspect of the body, mind, and spirit, resulting in a wide range of symptoms from headaches or stomach ailments to heart disease or death. Stress is difficult to define because it varies from individual to individual. What one person finds stressful might not bother another person at all. There are many types of stress, and each can result in many different physiological effects on the body.

Social Context of Stress

Friday

A strong social support network is important during difficult times. A social support network consists of friends, family, and peers. Developing and maintaining supportive relationships provides feelings of belonging, self-worth, and security. Without a strong social support network, individuals can experience a sense of isolation, disconnection, and stress. Despite their initial impression of fostering connectedness, technology and social networking often increase a person's feelings of isolation because relationships established online may not be deep and real. In addition, incivility and a lack of regular contact with nature also increase stress.

Week 2

Psychology of Stress

Wednesday

Events, people, and circumstances fill our normal daily lives along with a certain amount of stress. Some of us experience psychological effects from this stress, while others seem to be unaffected or even thrive when challenged. Why do we react differently to stressors? Despite much research on the topic, the answer is not clearly understood, but key elements include personality, emotional intelligence, and gender.

The Effects of Stress on Health

Friday

Stress can dramatically affect the body and the mind to the detriment of physical and psychological health. Both acute and chronic stress, the timing and duration of stress, gender, and genetics play a role in the complex relationship between stress and health.

Week 3

Stress and Nutrition

Wednesday

Most individuals enjoy sitting down and eating a delicious meal. Food provides an opportunity to socialize and, if the food is nutritious, it also supports a healthy body and mind. However, when individuals are stressed, they are not able to utilize the nutrients they eat as effectively as when they are relaxed. If stress causes an individual to eat food that is not nutritious, health issues can result. Nutrition, stress, and the immune system are closely related.

Stress and Physical Activity

Friday

Physical activity is essential in a program for stress management and overall health. This can include activities such as walking, running, swimming, cycling, skiing, dancing, gardening, yoga, Qigong, Tai Chi Chuan, weight lifting, stretching, as well as many other practices. These activities provide an integrative, holistic, healthy way to connect mind, body, and spirit, which improve physical, mental, and emotional health.

Week 4

Workplace Stress

Wednesday

For most Americans, the workplace is ever changing and a major source of daily stress. As a result, the economic and personal health effects of workplace stress are at epidemic levels, making it one of the most important health challenges of the 21st century.

Journaling: Healthy Living Through Self-Discovery

Friday

Writing has been an important part of the human experience for centuries but has only recently been recognized as a therapeutic tool for healing. Used to document personal and historical events, describe emotions and feelings, reduce stress, and explore creativity, journaling allows individuals to develop a deeply personal relationship with themselves.

Week 5

Stress Reduction Techniques and Therapies

Wednesday

You may think you don't have a lot of control over the stress in your life, but you have more control than you might think. There are many ways to manage and reduce stress by using stress-relieving techniques and therapies. Exploring and experimenting with these techniques can provide you with many powerful tools to help you re-examine the way you respond to stress and empower you to more effectively manage the stress you have.

Instructor

Cyndie Koopsen

Cyndie Koopsen, RN, BSN, MBA, HNB-BC, RN-BC, HWNC-BC is a nurse who has cared for patients in acute care settings, community clinics, and the home. Her professional nursing career has involved nursing executive leadership and administration, accreditation consultation, staff development and education, community education and wellness, and holistic care. She has designed, developed, and presented numerous educational programs for audiences covering integrative health, promotion and wellness, and chronic disease management and prevention. She is the co-author (with Caroline Young) of two health care textbooks. She is the co-CEO and co-founder of ALLEGRA Learning Solutions, LLC and has designed and developed over 300 online professional continuing education courses.

Caroline Young

Caroline Young, M.P.H., has an extensive public health background that includes experience in research, workshop presentations in various areas of health care, and online and onsite teaching. She has expertise in holistic community health and wellness program design, development, marketing, implementation, and evaluation. She has also designed, developed, and presented integrative health programs for culturally diverse populations, senior populations, and faith communities. She is the co-author (with Cyndie Koopsen) of two health care textbooks. She is the co-CEO and co-founder of ALLEGRA Learning Solutions, LLC and has designed and developed over 300 online professional continuing education courses.