Comprehensive Stress Management

Cover
Title
Copyright
Brief Contents
Table of Contents
Part 1: Scientific Foundations
Chapter1: what is
stress?
What Can You Get Out of This Book and This
Course?
The
Pioneers
Stress
Theory
Life-Events
Theory
Hardiness
Theory
Social Support
Theory
The
Stressor
Stress Reactivity
Strain
Gender Differences in
Reactivity
A Definition of
Stress
Stress Management
Goals
The Way to Use This
Book
Your Personal Stress Profile and Activity
Workbook
The Stress
Portfolio
"Getting Involved in Your Community"
Boxes
coping in today's world
summary
internet
resources
references
Lab assessment 1.1:
What Causes You Stress?
Lab assessment 1.2: why do some of your stressors result in a stress response?
Chapter2: stress psychophysiology
The
Brain
The Endocrine
System
The Autonomic Nervous
System
The
Cardiovascular System
The Gastrointestinal
System
The
Muscles
Symptoms, Stress, and
You
coping in today's world
summary
internet
resources
references
Lab assessment 2.1:
how much do you know about stress psychophysiology?
Lab assessment 2.2: what are your physiological reactions to stress?
Chapter 3: stress and
illness/disease
Hot
Reactors
Psychosomatic
Disease
Stress and the Immunological
System
Stress and Serum
Cholesterol
Specific
Conditions
Hypertension
Stroke
Coronary Heart
Disease
Ulcers
Migraine
Headaches
Tension
Headaches
Cancer
Allergies, Asthma, and Hay
Fever
Rheumatoid
Arthritis
Backache
TMJ
Syndrome
Obesity
Posttraumatic Stress Disorder
Symptoms of PTSD
Treatment of PTSD
Stress and Other Conditions
coping in today's world
summary
internet resources
references
Lab assessment 3.1: do you know what to do for posttraumatic stress disorder?
Lab assessment 3.2: why did you get sick as a result of stress?
Lab assessment 3.3: how are my health indices?
Chapter
4: stress and the college student
The Younger College Student
Lifestyle Change
Grades
Course Overload
Finances
Friendship
Love
Sex
HIV/AIDS
Other Sexually Transmitted Infections
Prevention of Sexually Transmitted Infections
Acquaintance Rape
Shyness
Jealousy
Breakups
Eating Disorders
The Older College Student
Career and School
Family and School
Self-Doubt
The Minority College Student
Interventions
Life-Situation Interventions
Perception Interventions
Emotional Arousal Interventions
Physiological Arousal Interventions
coping in today's world
summary
internet resources
references
Lab assessment 4.1:
budgeting while in school:using a worksheet to help manage your money
Lab assessment 4.2:
how intimate are your friendships?
Part 2:
General Applications:Life-Situation and Perception Interventions
Chapter 5:
intervention
Coping with a Stressor
A Model of Stress
Feedback Loops in the Stress Model
Setting Up Roadblocks
Comprehensive Stress Management
Eustress and the Model
Taking Control
Making a Commitment
coping in today's world
summary
internet resources
references
Lab assessment 5.1:
what eustressors have you experienced?
Chapter 6: life-situation interventions: intrapersonal
Eliminating Unnecessary Stressors
Nutrition and Stress
Noise and Stress
Life Events and Stress
Hassles and Chronic Stress
Success Analysis
coping in today's
world
summary
internet resources
references
Lab assessment 6.1:
what is your resting metabolic rate (rmr)?
Lab assessment 6.2:
what hassles do you encounter?
Chapter 7:
life-situation interventions: interpersonal
Asserting Yourself
Nonverbal Assertiveness
Verbal Assertiveness
Conflict Resolution
Communication
Nonverbal Communication
Verbal Communication
Emotional Intelligence
The Importance of Emotional Intelligence
Ways to Develop Emotional Intelligence
Technostress
Cyberbullying
Time Management
Assessing How You Spend Time
Setting Goals
Prioritizing
Scheduling
Maximizing Your Rewards
Saying No
Delegating
Evaluating Tasks Once
Using the Circular File
Limiting Interruptions
Investing Time
Social Support Networking
coping in today's
world
summary
internet resources
references
Lab assessment 7.1:
how assertive are you?
Lab assessment 7.2:
how do you resolve conflicts?
Lab assessment 7.3:
how is your social support?
Lab assessment 7.4:
what is your active listening style?
Chapter 8:
perception interventions
Selective Awareness
Stop to Smell the Roses
Perspective and Selective Awareness
An Attitude of Gratitude
Humor and Stress
Type A Behavior Pattern
Self-Esteem
Locus of Control
Anxiety Management
Test Anxiety
Trait and State Anxiety
Panic Disorder
Social Phobia (Social Anxiety Disorder)
Specific Phobias
Coping Techniques
Resiliency
Hardiness
coping in today's
world
summary
internet resources
references
Lab assessment 8.1:
what kind of sense of humor do you have?
Lab assessment 8.2:
are you a type a?
Lab assessment 8.3:
how is your self-esteem?
Lab assessment 8.4:
how is your physical self-esteem?
Lab assessment 8.5:
what is your locus of control?
Lab assessment 8.6:
what is your level of test anxiety?
Lab assessment 8.7:
do you have irrational beliefs?
Chapter 9:
spirituality and stress
Spiritual Health
Religion and Spirituality
Spirituality and Health
Spirituality and College Students
How Spirituality and Religion Affect Health
Control Theory
Social Support Theory
Spirituality, Social Support, and Terrorism
Placebo Theory
Forgiveness and Health
Volunteerism as a Spiritual and Healthy Activity
Service-Learning: A Spiritual and Academic Activity
Closing Thoughts on Spirituality, Health, and Managing Stress
coping in today's
world
summary
internet resources
references
Lab assessment 9.1:
how spiritual are you?
Lab assessment 9.2:
how forgiving are you?
Part 3:
General Applications: Relaxation Techniques
Chapter 10:
meditation
What Is Meditation?
Types of Meditation
Benefits of Meditation
Physiological Effects
Psychological Effects
How to Meditate
Other Types of Meditation
Making Time for Meditation
coping in today's
world
summary
internet resources
references
Lab assessment 10.1:
is meditation for you?
Chapter 11:
autogenic training, imagery, and progressive relaxation
Autogenic Training
Benefits of Autogenic Training
Physiological Effects
Psychological Effects
How to Do Autogenic Training
Prerequisites
Body Position
Six Initial Stages of Autogenic Training
An Autogenic Training Experience
Imagery
Physiological Effects
Psychological Effects
Progressive Relaxation
Bracing
What Is Progressive Relaxation?
Benefits of Progressive Relaxation
How to Do Progressive Relaxation
coping in today's
world
summary
internet resources
references
Lab assessment 11.1:
is autogenic training for you?
Lab assessment 11.2:
is imagery for you?
Lab assessment 11.3:
is progressive relaxation for you?
Chapter 12:
other relaxation techniques
Biofeedback
Benefits of Biofeedback
How to Relax Using Biofeedback
How to Arrange for Biofeedback Training
Diaphragmatic Breathing
Body Scanning
Body Scan Relaxation Exercise
Massage and Acupressure
Yoga and Stretching
Repetitive Prayer
Quieting Reflex
Instant Calming Sequence
Mindfulness
Music and Relaxation
Tai Chi
Pets and Stress
coping in today's
world
summary
internet resources
references
Lab assessment 12.1:
how do you cause stress, and what will you do about it?
lab assessment 12.2 pets: stress busters in spite of it all?
Part 4: General Applications:Physiological Arousal and Behavior Change Interventions
Chapter 13:
physiological arousal interventions
Exercise and Health
Aerobic and Anaerobic Exercise
Physical Health
Psychological Health
Can Physical Fitness and Exercise Make You Smarter?
The Healthy Way to Exercise
Principles of Exercise
Intensity, Frequency, and Duration
Assessing Your Cardiorespiratory Fitness
Starting an Exercise Program
How to Exercise
Do's and Don'ts
Competition and Enjoyment
Choosing an Exercise Program
Swimming
Rope Jumping
Bicycling
Walking
Jogging
Stretching
Weight Training
Exercise Guidelines
Exercise and the Elderly
Exercise—Keeping It Going
coping in today's
world
summary
internet resources
references
Lab assessment 13.1:
can you overcome roadblocks to exercise?
Lab assessment 13.2:
can you differentiate between exercise myths and facts?
Chapter 14:
strategies for decreasing stressful behaviors
Health and Lifestyle Behaviors
Health-Behavior Assessment
Selected Lifestyle Behaviors
Barriers to Action
Locus of Control
Methods for Decreasing Stressful Behaviors
Self-Monitoring
Tailoring
Material Reinforcement
Social Reinforcement
Social Support
Self-Contracting
Contracting with a Significant Other
Shaping
Reminders
Self-Help Groups
Professional Help
Application of Behavior Change Techniques
Example: Exercise
Behavior Change Theories and Stress
Stages of Change Theory
Health Belief Model
Self-Efficacy Theory
Goal-Setting Theory
coping in today's
world
summary
internet resources
references
Lab assessment 14.1:
are your behaviors healthy?
Lab assessment 14.2:
are your lifestyle behaviors healthy?
Lab assessment 14.3:
decreasing stressfulbehaviors: a guide
Lab assessment 14.4:
can you use behavior change theory to change your behavior?
Chapter 15:
diversity and stress
Diverse Populations
Positive Aspects of Minority Status
An Introduction to Problems Faced by Minorities
Stressors Challenging Minorities
Health Status
National Health Objectives and Diversity
Infant Mortality
Life Expectancy
Years of Potential Life Lost
High Blood Pressure
Acquired Immune Deficiency Syndrome (AIDS)
Cancer
Mental Health
Poverty and Educational Level
Family Life
Homelessness
Family Structure
Age and Physical Challenges
Elders
People with Physical and Mental Challenges
Sexual Orientation
coping in today's
world
summary
internet resources
references
Lab assessment 15.1:
how has prejudice affected your level of stress?
Lab assessment 15.2:
what biases do you possess?
Lab assessment 15.3:
how well do you know diverse groups and individuals?
Part5:
Specific Applications
Chapter 16:
occupational stress
What Is Occupational Stress?
Occupational Stress Cycle
Why Is Occupational Stress of Concern?
Gender and Occupational Stress
Disease and Occupational Stress
Physiological Effects
Disease States
Psychological Effects
Occupational Stressors
Lack of Participation
Role Problems
Job Dissatisfaction
The Work Environment
The Workaholic
Burnout
A Five-Stage Theory of Burnout
Women and Work Outside the Home
Types of Jobs and Wages
Coping with Work Stress
Women and Retirement
Family-Friendly Work-Related Policies
Work-Family Balance
Working in the Home
Interventions
Life-Situation Interventions
Perception Interventions
Emotional Arousal Interventions
Physiological Arousal Interventions
Managing Occupational Stress
coping in today's
world
summary
internet resources
references
Lab assessment 16.1:
do you have occupational stress?
Lab assessment 16.2:
how stressful is your job?
Lab assessment 16.3:
do you have burnout or brownout?
Chapter 17:
family stress
The Family
Needs Satisfied by the Family
The Changing Family
Marriage
Cohabitation
Divorce
Single-Parent Families
Gay and Lesbian Families
Family Stressors
The Dual-Career Family
Children
Family Planning
Adoption
Mobility
Violence: A Family Matter
Financial Stressors
Other Stressors
A Model of Family Stress
Interventions
Life-Situation Interventions
Financial Stress Interventions
Perception Interventions
Emotional Arousal Interventions
Physiological Arousal Interventions
coping in today's
world
summary
internet resources
references
Lab assessment 17.1:
are you ready for marriage?
Lab assessment 17.2:
who is your ideal mate?
Epilogue
Glossary
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
Index
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
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T
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W
Y
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