My Stress Management Experience Through Yoga In A Month Essay Example



I am a male aged 24, with a strong conviction to health and wellness. My recent past has predisposed me to stressful situations especially challenging family and relationship issues coupled with learning burdens. My recent visit to a doctor revealed signs of early arrhythmia. My favorite physical activity is Yoga due to its aspect of incorporating meditation and breathing to enhance mental wellbeing (Khalsa et al., 2015). I made a resolute decision to alleviate my stress through yoga as an intervention. The effectiveness of the intervention will be measured through cardiac stress test as described in the study.


To execute one or more types of relaxation techniques to alleviate the stress level.


The type of intervention is yoga which is a physical exercise which builds strength, harmony, and awareness in the body, spirit, and soul. A cardiac stress test was conducted before the intervention. This test is meant to reveal how the heart was pumping hence revealing problems associated with blood flow within the heart (Wijeysundera et al., 2019). I was cautioned not to eat or drink before the test for efficiency. The technician placed sticky patches (electrodes) on my chest, legs, and arms. Body hair was shaved to help them stick.

I began exercising on the yoga equipment, gradually increasing the difficulty of the activity as the test progressed. I exercise until my pulse rate reaches a specific level or until I get indications and symptoms that prevent me from continuing. The intervention that was to take 45 minutes was conducted on a comfortable spot. After I stopped exercising, I was asked to stand still for several seconds and then lie down for a period of time with the monitors in place. My doctor watched for any problems as my heart rate and breathing returned to normal. When my exercise stress test is complete the heart rate was then recorded against the heart rate before starting the intervention as presented in the table below.


The results of stress test before and after the yoga interventions were recorded in the table below:

  Before intervention Mid intervention After intervention
Pulse rate 77 beats per minute 89 heart beats per minute, 72 heartbeats per minute
Stress level Mild High-stress level Normal


The cardiac stress test conducts a pulse rate analysis by comparing the heart rate before and after the intervention. Yoga exercise proved to be appropriate for me to alleviate stress burden as shown by the stress test. The result shows a significant change to normality by the heart rate after the intervention. The heart rate before the implementation of yoga was relatively high showing a mild stress level. However, after administering the one-hour yoga exercise, the heart rate first increased drastically as the heart pumps faster in response to the exercise but reduced to normal after the exercise is terminated. The normal pulse rate for a healthy individual is within 72 per minutes (Billard and Diday, 2014). Before the intervention, my pulse rate was 77 which is significantly higher but reduced to normal after the intervention. The facilitating health technician informed me that I had nothing to worry about since my health was devoid of myocardial infarction, coronary artery disease among others.


The stress burden was hard on me until I deployed the yoga intervention alongside the cardiac stress test. The outcome of this intervention was wholesome health improvement due to increased relaxation and reduced stress levels as revealed by normalized pulse rate. My emotional health is restored and my skill and experience in administering yoga intervention and measuring stress level will go a long way to fully alleviate my stress and also those around me. I was also excited that my stress had not predisposed me to mental health issues and that my health and well-being were well checked. Yoga is one of the best interventions to create relaxation which entails coordinating the body soul and spirit to create a relaxed and somber psychological state (Sarkissian, 2012).


Billard, L., & Diday, E. (2014). Symbolic data analysis: Definition and examples.

Khalsa, M. K., Greiner‐Ferris, J. M., Hofmann, S. G., & Khalsa, S. B. S. (2015). Yoga‐enhanced cognitive behavioral therapy (Y‐CBT) for anxiety management: a pilot study. Clinical psychology & psychotherapy22(4), 364-371.

Sarkissian, M. S. G. (2012). Building spiritual capital: The effects of kundalini yoga on adolescent stress, emotional affect, and resilience (Doctoral dissertation, Loyola Marymount University).

Wijeysundera, D. N., Beattie, W. S., Austin, P. C., Hux, J. E., & Laupacis, A. (2019). Non-invasive cardiac stress testing before elective major non-cardiac surgery: population-based cohort study. BMJ, 340.

Essay On Democracy Essay Example For College


An institution of governance that invests the ruling power in its people is a country that practices democracy. The reality is that participation in a democratic government is representative, the people have a strong influence on the decision made by the group representing them either directly or indirectly, and therefore the opinion of the public plays a vital role in shaping the decision-making process. The fact Because democracy is based on freedom and equality amongst everyone, the people take part in the running of the affairs of the government continuously.

Democracy as means of making a material difference in people’s lives

Fortunately, democracy makes a material difference in the lives of the people. Democracy has made the world a better place for people to stay due to the freedom it gives to the people. The main goal of democracy is to guard the interest of the people equally regardless of their origin, racial influence, sex, and even their political interest Wilkinson, R, G et al, 2020, pg. 60. Democracy allows the people to take part in the process of electing their leaders. For example, the government of the USA, which is federal, allows the people to select the representative of their choice to defend their interest in the higher level of government.

Additionally, democracy act as a preventive measure of power abuse. Since the people are the ones who choose their representatives, the representatives are mandated to act according to the will of the people because the people have the authority to remove them from power. Similarly, democracy has made the people’s lives better by advocating for equality. Although voting is not constitutionally an affirmative right in the USA, the U.S constitution promotes equality and freedom to vote regardless of one’s race, sex, and age. Besides, a country like Canada, under its Canadian Charter of Rights and Freedoms, expressly grants the voting rights of all Canadians in any election that is conducted in Canada Smith, A et al,2018, pg. 68. Moreover, democracy promotes stability in a country by making rules and regulation that protects human rights. A democratic government always makes rules that are in the people’s interest, and in cases where laws are not in the best interest of the people, then the government is willing to make changes.

Evidence present that democracy is associated with better well-being

The act of allowing citizen to participate in the democratic process raise the well-being of the citizen. Democracy makes it easier for the citizens to have a government of their preference. The type of governance will automatically affect its socio-economic system. For example, it will determine the extent to which people are employed and their income. First, the fact that democracy promotes freedom for all people to participate in a government is evidence that it is associated with the well-being of the people Orskan, M, Caplanora A, 2014, pg1442. Secondly, it is evident that the virtue that people come together to elect a representative of their choice indicates institutional trust; therefore, having qualified governance gives the people the satisfaction of the institution they have for themselves. For example, in the USA, the citizen is satisfied with the democratic government as they are accessing good social security, quality economic performance, and favorable political culture, efficiency, and income.

Furthermore, the impact of geographical location on well-being is evidence of democracy. Touchton.M. et al (2014) explain that a quality life witnessed in the USA indicates a well-built state with a well-managed city and urban areas linked to it. Such a state enjoys good economies due to reasonable access to health and education facilities. Moreover, a democratic country allows its people to have religious rites. Religious beliefs define the well-being of people, and this is achieved through democracy.

Comparison of the performance of democracy and autocracies

Both democracy and autocracies can do better depending on the vision of each of the leaders. Despite democracy performing better than the autocracies in economic development, still, some dictatorships can serve better. To justify this, a comparison must be made between the political regime and the economic growth of the two. An autocratic country with a leader who has a long-term vision for their will automatically do better than an authoritarian government with a leader who has a short-term vision for their country Lee et al, 2020, pg. 566. For example, China is a country practicing autocracy. Surprisingly, their leader Deng Xiaoping has a long-term vision for his country and therefore creates institutional regulations and policies that are likely to enhance the country’s growth both economically and politically. On the other side, Zimbabwe is also a democratic government with a leader who has a short-term vision for the country because he is involved in actions that are less like that of prey and is very ruthless when it comes to the way he enacts laws. Comparing the two countries, both the leaders have the power to determine the growth of their country; however, China is likely to accelerate its growth development while Zimbabwe is expected to deteriorate in its economic development.

In contrast, a leader in a democratic country has no power to enact laws that are favorable to the development of the country. This makes them avoid taking risks in economic policy that may influence the growth of their country as compared to autocracies. Further, democracy acknowledges public consideration that leads to the rise of various departments with different views on policies that can lead to development.

Unlike democracy which is where people are allowed to take part in the formation of the government, autocracies, only one person has absolute authority over the people. Democracy, therefore, performs good well when it comes to the development of a country because democracy makes it possible for individuals to improve the state of their live-in accordance with their preferences. It is, therefore, a proposition that is not likely to perform better than the autocracies because the effect of political regime in every country, whether in a democratic country or aristocratic country, will influence the acceleration or retardation of that country when it comes to growth.

Whether democracy is intended to be or not remains a point of discussion. Seemingly, it is just a tool used by a few individuals elected into the government to benefit themselves. In a modern democracy, various political parties organize politics claiming that through the party’s democracy is achieved. Democracy aims to achieve the realization of the goodness of the people. However, politics becoming part of democracy has made this remain unachieved reason based on the failure of the leaders elected by the people to represent them in the government Pelizzo et al, 2018, pg. 505. For example, in the USA, democracy is considered to be loaded with deep-seated problems due to the diverse political system, which is decided and formed by a few individuals without fully involving the people and making decisions without public participation Destradi et al,2019, pg. 711. Government representative positions remain for the people of high social class. This has been witnessed in various countries and is n impediment to democracy, making it dysfunctional.


Destradi, S., & Plagemann, J. (2019). Populism and International Relations:(Un) predictability, personalisation, and the reinforcement of existing trends in world politics. Review of International Studies45(5), 711-730.

Juneja, P. (n.d.). Democracy is Superior to Autocracy in Achieving Economic Development. Management Study Guide. Retrieved February 25, 2022, from

Lee, D. S., & Schuler, P. (2020). Testing the “China model” of meritocratic promotions: do democracies reward less competent ministers than autocracies?. Comparative Political Studies53(3-4), 531-566.

Orviska, M., Caplanova, A., & Hudson, J. (2014). The impact of democracy on well-being. Social indicators research115(1), 493-508.

Pelizzo, R., & Nwokora, Z. (2018). Party system change and the quality of democracy in east Africa. Politics & Policy46(3), 505-528.

Smith, A., & Stirling, A. (2018). Innovation, sustainability and democracy: An analysis of grassroots contributions. Journal of Self-Governance and Management Economics6(1), 64-97.

Touchton, M., & Wampler, B. (2014). Improving social well-being through new democratic institutions. Comparative Political Studies47(10), 1442-1469.

Wilkinson, R. G. (2020). The impact of inequality: How to make sick societies healthier. Routledge.

Neff & McMinn Review: Part B Assignment Sample Paper


Neff and McMinn, in their book ‘Embodying Integration’, have given an overview of three parts, including facing difficulty, pondering God, and God in the world. Part B aims to analyze the final chapters giving a personal point of view on the ideas presented by Neff and McMinn. Therefore these last three chapters have explored the aspect of God in people’s lives and will therefore be analyzed in order to give the reflection based on the authors argument.

Part B

This part reflects Neff and McMinn’s last three chapters, named ‘Employing Integrating.’ Although the book has divided them into three parts, life is seen to change different people based on the events, especially of pain that we are seen to navigate ((Neff & McMinn, 2020). The two chapters on pondering God have been used to demonstrate a lot of theology even though the two authors are not theologians. They have opened up theological questions and spaces and some from psychology to promote a meaningful conversation based on how we see God and how God sees us.

Chapter of the book has focused on considering Atonement and asks the questions of what we are being saved from as Christians by God. According to Neff, research demonstrates that religion is connected to health and well-being. At times of difficulties and depression, it is seen to protect people by making meaning of life and encouraging altruistic and prosocial behaviour. This type of behavior is seen to positively impact the mental and physical health of individuals. The chapter has also looked at how the Christian faith anchors therapists. Also, it provides their clients with strength such that in their therapeutic relationship, they are profoundly experienced.

In atonement theology, the chapter has focused on how God saves us more often such that it becomes interwoven in the ways that we imagine God to be and how we see him perceive us. In the chapter, the two authors have focused on several implications based on how the theory of Atonement and psychotherapy is seen to interact (Sandage & Brown, 2018). The two authors in the aspect of pain and suffering have given examples of how patients view themselves, considering that they are in complexity and pain. Amanda is a patient portrayed in the book known to have faith in God despite going through much pain and suffering.

I agree with the two authors on their argument regarding suffering, such that God showing up for a person is not a sign that the suffering makes sense. They have stated that some sufferings that individuals tend to face in the world can never be understood, but God comes through such that He helps us find hope in the middle of the sufferings that we face. While going through the most difficult and messiest of times full of darkness and violence, God has been seen to come through for his people who believe in him such that his redemptive presence has been evident in the entire history ((Neff & McMinn, 2020, p. 164). The Lord is known to continuously love us, giving us hope to continue even in suffering.

The fifth chapter of the book has focused on the mission of God such that the two authors have come up with the question of what God is up to in the world. Considering that both the authors are Religious beliefs and counselling at first was not considered to be interrelated regarding the question of God’s activity to the world (Hathaway & Yarhouse, 2021). However, the authors attempt to make the connection between the two clear and concise in the chapter. The fact that McMinn claims that the answer to the question of what God has planned for the world was guilt based as he had a nagging feeling of doing shallow things in his therapeutic work while working with patients who did not identify as Christians. There are times in our lives when we find ourselves judging each other due to their different ways and actions.

The brain of human beings is seen to like categories as it is seen in psychology ((Neff & McMinn, 2020, p.182). In the concept of location mission, McMinn has stated that people tend to influence the experiences and interpretation of construct. In matters of a Christian mission, it is the responsibility of Christians to go out and save the lost souls. The aspect of Jesus stating that his disciples should go out and “make disciples of all nations baptizing them in the name of the Father and of the Son and the Holy Spirit, and teaching them to obey everything that I have commanded you.” The doctrine of salvation has been seen to emanate the views of the mission. While people, especially Christians, try to save the individuals whose souls are lost, and guide them in following Jesus’ ways and teachings.

From this chapter, it is evident that Christians are regarded to be on a mission of helping out their fellow by leading them to lead righteous ways and lives. The authors have given a history of the early church and how it began to show the reader the different aspects of the church, such as salvation and expansion. Using a patient by the name Elena, McMinn struggles to explain and introduce the perception of God while working together. Being a therapist, McMinn is aware that his patients have the tendency of developing dependency levels which makes them receptive to his words (Neff et al., 2021). In the case of Elena, however, he believes that the dependency levels may prevent her from seeing that she relied on men in guiding her through her life. A therapist’s work is considered a rescue mission, just like Christians, where patients who have physical or emotional pain try to search for treatment. According to the authors, God is already at work for his children such that He is always ready and engaged in the world’s mission.

In the sixth and final chapter in the book, the authors have focused on God being with us such that the question of the existence of God amid the deep uncertainties that occur in life. The aspect of integration in this chapter is used to imply wholeness such that through integration, people tend to find completeness, integrity, and fulfillment. In matters of faith, Christians tend to believe that God is amongst us and with us all the time, and we should not lose faith and hope in him. Even though sometimes we tend to be confused based on the occurrences that occur, we tend to have a chaotic understanding of God; through our deepest sorrows and struggles, God is always with us.

During his classes, Mark (2020, p 210) explains that students in his class ask questions regarding integration. They are eager to know if it is okay to pray with their patients and involve the church, scriptures, and whether theology has a place in psychotherapy. God is the creator of everything in the universe; hence he is for us and also with us. Even though human beings tend to commit many sins, God is present throughout and always comes through for them. As portrayed in the scriptures, especially in Genesis, God continued to be present for humans despite their sins, for instance, during Moses’s reign. This, therefore the aspect of unconditional love as presented by God such that despite our flaws, He avails himself when we need him (Trementozzi, 2018). In the New Testament, God shows love through the birth of Jesus Christ, who was his only son but brought him to guide the people in salvation.

In conclusion, based on the three chapters, Neff &McMinn (2020) have shown how God tends to be there for Christians who have faith in him such that he gives them hope. A common thing in the three chapters is the presence of God, and Christians should therefore seek Him in order to live righteous lives. Christians should impact each other and therefore bring back lost souls and guide them to God’s ways. The authors have presented various reasons and examples showing how God loves his people.


Hathaway, W. L., & Yarhouse, M. A. (2021). The Integration of Psychology and Christianity: A Domain-Based Approach. InterVarsity Press.

Neff, M. A., & McMinn, M. R. (2020). Embodying integration: A fresh look at Christianity in the therapy room. InterVarsity Press.

Neff, M. A., Dunkerley, J., McMinn, M. R., & Peterson, M. A. (2021). Benefits and Barriers to Professor Transparency. Journal of Psychology and Theology49(4), 387-404.

Sandage, S. J., & Brown, J. K. (2018). Relational integration of psychology and Christian theology: Theory, research, and practice. Routledge.

Trementozzi, D. (2018). Salvation in the flesh: understanding how embodiment shapes Christian faith. Wipf and Stock Publishers.