Managing Stress : Principles and Strategies for Health and Wellbeing, Web-Enhanced

by Seaward, Brian Luke

Edition: 2nd

ISBN13: 9780763709112

ISBN10: 0763709115

Format: Paperback

Pub. Date: 1999-01-01

Publisher(s): Jones & Bartlett Pub

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Foreword	p. xv
Preface	p. xvi
To the Instructor	p. xix
Acknowledgments	p. xx
Introduction	p. xxii
Managing Stress Online	p. xxiii
The Nature of Stress	p. 1
The Nature of Stress	p. 3
Definitions of Stress	p. 5
The Stress Response	p. 6
Types of Stress	p. 7
Types of Stressors	p. 8
Bioecological Influences	p. 8
Psychointrapersonal Influences	p. 9
Social Influences	p. 9
The General Adaptation Syndrome	p. 13
Stress in a Changing World	p. 13
College Stress	p. 15
Occupational Stress	p. 16
Stress and the Retired Population	p. 17
A Holistic Approach to Stress Management	p. 18
Summary	p. 22
Concepts and Terms	p. 23
Self-Assessment	p. 24
References and Resources	p. 25
The Physiology of Stress	p. 26
The Central Nervous System	p. 27
The Vegetative Level	p. 27
The Limbic System	p. 27
The Neocortical Level	p. 28
The Autonomic Nervous System	p. 29
The Sympathetic and Parasympathetic Nervous Systems	p. 29
The Endocrine System	p. 30
The Neuroendocrine Pathways	p. 32
The ACTH Axis	p. 32
The Vasopressin Axis	p. 33
The Thyroxine Axis	p. 33
A Parable of Psychophysiology	p. 33
Summary	p. 34
Concepts and Terms	p. 35
Self-Assessment	p. 36
References and Resources	p. 37
Stress and Disease	p. 38
Theoretical Models	p. 39
The Borysenko Model	p. 39
The Pert Model	p. 42
The Gerber Model	p. 43
The Pelletier Premodel	p. 49
Target Organs and Their Disorders	p. 52
Nervous System-Related Disorders	p. 52
Immune System-Related Disorders	p. 56
Summary	p. 58
Concepts and Terms	p. 59
Self-Assessment	p. 60
References and Resources	p. 61
The Mind and the Soul	p. 65
Toward a Psychology of Stress	p. 67
Freud and the Egg	p. 68
Jung and the Iceberg	p. 71
Elisabeth Kubler-Ross--The Death of Unmet Expectations	p. 74
Viktor Frankl--A Search for Life's Meaning	p. 77
Wayne Dyer--Guilt and Worry	p. 78
The Sin of Guilt	p. 79
The Art of Worrying	p. 80
Leo Buscaglia--The Lessons of Self-Love	p. 81
Abraham Maslow--The Art of Self-Actualization	p. 83
Some Theoretical Common Ground	p. 87
Summary	p. 87
Concepts and Terms	p. 88
Self-Assessment	p. 89
References and Resources	p. 90
The Stress Emotions: Anger and Fear	p. 91
The Anatomy of Anger	p. 92
Gender Differences	p. 93
Physiological Responses	p. 94
The Myth of Catharsis	p. 94
Anger Mismanagement Styles	p. 96
Creative Anger Strategies	p. 97
The Anatomy of Fear	p. 99
Basic Human Fears	p. 100
Strategies to Overcome Fear	p. 102
Depression: A By-Product of Anger or Fear?	p. 102
Summary	p. 103
Concepts and Terms	p. 103
Self-Assessment	p. 104
References and Resources	p. 105
Stress-Prone and Stress-Resistant Personalities	p. 107
Type A Behavior	p. 108
Demographic Analysis of Type A Behavior	p. 111
Hostility: The Lethal Trait	p. 111
Behavior Modification for Type A Behavior	p. 112
Social Influences on Type A Behavior	p. 112
Codependent Personality	p. 113
Helpless-Hopeless Personality	p. 116
Hardy Personality	p. 117
Sensation Seekers	p. 118
Self-Esteem: The Bottom-Line Defense	p. 120
Summary	p. 123
Concepts and Terms	p. 124
Self-Assessment	p. 125
References and Resources	p. 126
Stress and Human Spirituality	p. 128
Definition of Spirituality	p. 130
Theories of Human Spirituality	p. 131
The Path of Jung	p. 131
The Path of Peck	p. 133
The Path of Hildegard of Bingen	p. 135
The Path of Black Elk	p. 136
The Path of Fox	p. 138
The Path of Borysenko	p. 139
The Path of Deepak Chopra	p. 140
The Path of Jesus	p. 142
The Path of Lao Tzu	p. 144
The Path of Einstein	p. 145
Common Bonds of Human Spirituality	p. 147
Centering Process	p. 148
Emptying Process	p. 148
Grounding Process	p. 148
Connecting Process	p. 149
A Model of Spirituality for Stress Management	p. 149
Internal and External Relationships	p. 150
Personal Value System	p. 151
Meaningful Purpose in Life	p. 152
Spiritual Potential and Spiritual Health	p. 154
Roadblocks and Interventions	p. 154
Summary	p. 154
Concepts and Terms	p. 155
Self-Assessment	p. 157
References and Resources	p. 158
Coping Strategies	p. 161
Cognitive Restructuring	p. 167
A Thinking-Process Model	p. 168
Toxic Thoughts	p. 169
The Choice to Choose Our Thoughts	p. 172
Acceptance, an Alternative Choice	p. 174
Steps to Initiate Cognitive Restructuring	p. 175
Some Additional Tips for Cognitive Restructuring	p. 176
Summary	p. 176
Concepts and Terms	p. 177
Self-Assessment	p. 178
References and Resources	p. 179
Behavior Modification	p. 180
Behavior as a Component of Personality	p. 181
The Behavior Modification Model	p. 182
Assertiveness	p. 184
Assertiveness Skills	p. 186
Steps to Initiate Behavior Modification	p. 188
Summary	p. 190
Concepts and Terms	p. 190
Self-Assessment	p. 191
References and Resources	p. 192
Journal Writing	p. 193
Historical Perspective	p. 194
Journal Writing as a Coping Technique	p. 196
Steps to Initiate Journal Writing	p. 198
Journal Writing Styles, Themes, and Ideas	p. 201
Best Application of Journal Writing	p. 202
Summary	p. 204
Concepts and Terms	p. 204
Self-Assessment	p. 205
References and Resources	p. 206
Art Therapy	p. 207
Origins of Art Therapy	p. 208
Clinical Use of Art Therapy	p. 209
Steps to Initiate Art Therapy	p. 213
Artistic Roadblocks	p. 213
Materials	p. 213
Illustrative Themes	p. 213
Interpretations	p. 214
Best Application of Art Therapy	p. 214
Summary	p. 217
Concepts and Terms	p. 217
References and Resources	p. 217
Humor Therapy (Comic Relief)	p. 219
Historical Perspective	p. 220
Types and Senses of Humor	p. 221
Types of Humor	p. 222
Senses of Humor	p. 225
Theories of Humor	p. 226
Superiority Theory	p. 226
Incongruity (Surprise) Theory	p. 226
Release/Relief Theory	p. 227
Divinity Theory	p. 228
Humor Therapy as a Coping Technique	p. 229
The Physiology of Humor	p. 230
Steps to Initiate Humor Therapy	p. 232
Best Application of Comic Relief	p. 234
Summary	p. 235
Concepts and Terms	p. 235
Self-Assessment	p. 236
References and Resources	p. 237
Creative Problem Solving	p. 239
The Creative Process	p. 241
Players on the Creativity Team	p. 242
Obstacles to the Creative Process	p. 244
The Right Answer	p. 244
I'm Not Creative	p. 245
Don't Be Foolish	p. 245
To Err Is Wrong	p. 245
From Creativity to Creative Problem Solving	p. 246
Steps to Initiate Creative Problem Solving	p. 247
Description of the Problem	p. 247
Generating Ideas	p. 248
Idea Selection and Refinement	p. 248
Idea Implementation	p. 248
Evaluation and Analysis of Action	p. 248
Best Application of Creative Problem Solving	p. 248
Summary	p. 251
Concepts and Terms	p. 251
Answers to Creative Problems	p. 251
References and Resources	p. 252
Communication Skills	p. 253
Conversational Styles	p. 254
Verbal Communication	p. 254
Communicating Ideas and Feelings	p. 256
Nonverbal Communication	p. 257
Physical Elements	p. 258
Nonphysical Elements	p. 258
Listening, Attending, and Responding Skills	p. 259
Conflict Resolution	p. 260
Conflict-Management Styles	p. 260
Steps to Enhance Communication Skills	p. 262
Summary	p. 263
Concepts and Terms	p. 264
Self-Assessment	p. 265
References and Resources	p. 266
Time Management	p. 267
Roadblocks to Effective Time Management	p. 269
Personality Styles and Behaviors	p. 269
Steps to Initiate Time-Management Techniques	p. 271
Additional Time-Management Ideas	p. 274
Best Application of Time-Management Skills	p. 278
Summary	p. 278
Concepts and Terms	p. 279
Self-Assessment	p. 280
References and Resources	p. 281
Additional Coping Techniques	p. 282
Information Seeking	p. 283
Social Engineering	p. 283
Social-Support Groups	p. 286
Hobbies	p. 287
Forgiveness	p. 288
Dream Therapy	p. 289
Prayer	p. 291
Summary	p. 292
Concepts and Terms	p. 292
Self-Assessment	p. 293
References and Resources	p. 294
Relaxation Techniques	p. 297
Diaphragmatic Breathing	p. 301
The Mystery of Breathing	p. 302
Steps to Initiate Diaphragmatic Breathing	p. 303
Assume a Comfortable Position	p. 303
Concentration	p. 303
Visualization	p. 304
Summary	p. 306
Concepts and Terms	p. 306
References and Resources	p. 306
Meditation	p. 308
Historical Perspective	p. 309
Types of Meditation	p. 310
Exclusive Meditation	p. 310
Transcendental Meditation	p. 312
The Relaxation Response	p. 313
Inclusive Meditation	p. 314
Zen Meditation	p. 315
Split-Brain Theory	p. 316
Altered States of Consciousness	p. 317
Physiological and Psychological Effects of Meditation	p. 319
Steps to Initiate Meditation	p. 320
The Body Flame	p. 320
Grand Perspective Mental Video	p. 321
Mindfulness	p. 322
Best Application of Meditation	p. 322
Summary	p. 322
Concepts and Terms	p. 323
Self-Assessment	p. 324
References and Resources	p. 325
Hatha Yoga	p. 327
Historical Perspective	p. 328
Physiological and Psychological Benefits	p. 329
Steps to Initiate Hatha Yoga	p. 329
The Art of Breathing	p. 329
The Art of Conscious Stretching	p. 330
The Art of Balance	p. 331
Salute to the Sun (Surya Namaskar)	p. 331
Hatha Yoga Asanas	p. 333
Sample Workout	p. 335
Additional Thoughts on Hatha Yoga	p. 336
Best Application of Hatha Yoga	p. 337
Summary	p. 337
Concepts and Terms	p. 337
References and Resources	p. 338
Mental Imagery and Visualization	p. 339
Historical Perspective	p. 340
Mental Imagery Research	p. 341
Mental Imagery as a Relaxation Technique	p. 343
Tranquil Natural Scenes	p. 344
Behavioral Changes	p. 346
Internal Body Images	p. 350
Color Therapy	p. 351
Steps to Initiate Mental Imagery	p. 353
Best Application of Mental Imagery	p. 353
Summary	p. 354
Concepts and Terms	p. 354
References and Concepts	p. 354
Music Therapy	p. 357
Historical Perspective	p. 358
From Sound to Noise to Music	p. 359
Music as a Relaxation Technique	p. 360
Biochemical Theory	p. 361
Entrainment Theory	p. 363
Metaphysical Theory	p. 365
Psychological Effects of Music	p. 366
Visualization and Auditory Imagery	p. 367
Steps to Initiate Music Therapy	p. 368
Best Application of Music Therapy	p. 369
Summary	p. 369
Concepts and Terms	p. 370
Self-Assessment	p. 371
References and Resources	p. 372
Massage Therapy	p. 374
Historical Perspective	p. 375
The Need for Human Touch	p. 375
Massage Therapy Research	p. 376
Types of Massage	p. 377
Shiatsu	p. 378
Swedish Massage	p. 378
Rolfing	p. 380
Myofascial Release	p. 380
Sports Massage	p. 382
Other Touch Therapies	p. 382
Physiological and Psychological Benefits	p. 385
Summary	p. 386
Concepts and Terms	p. 386
Self-Assessment	p. 387
References and Resources	p. 388
T'ai Chi Ch'uan	p. 390
Historical Perspective	p. 391
Philosophy of T'ai Chi Ch'uan	p. 391
Physiological and Psychological Benefits	p. 392
T'ai Chi Ch'uan as a Relaxation Technique	p. 393
T'ai Chi Ch'uan Movements	p. 394
Additional Comments on T'ai Chi Ch'uan	p. 396
Best Application of T'ai Chi Ch'uan	p. 396
Summary	p. 397
Concepts and Terms	p. 398
References and Resources	p. 398
Progressive Muscular Relaxation	p. 399
Historical Perspective	p. 400
Physiological Benefits	p. 401
Steps to Initiate Progressive Muscle Relaxation	p. 401
Best Application of Progressive Muscle Relaxation	p. 405
Summary	p. 406
Concepts and Terms	p. 406
References and Resources	p. 406
Autogenic Training	p. 408
Historical Perspective	p. 409
Psychological and Physiological Responses	p. 410
Steps to Initiate Autogenic Training	p. 411
Body Position	p. 411
Concentration and Awareness	p. 412
Other Suggestions	p. 412
Indirect Approach	p. 412
Direct Approach	p. 413
Adding Mental Imagery	p. 416
Best Application of Autogenic Training	p. 417
Summary	p. 417
Concepts and Terms	p. 417
References and Resources	p. 417
Clinical Biofeedback	p. 419
What is Clinical Biofeedback?	p. 420
Historical Perspective	p. 420
Purpose of Biofeedback	p. 421
Types of Biofeedback	p. 422
Electromyographic (EMG) Biofeedback	p. 422
Electroencephalographic (EEG) Biofeedback	p. 422
Cardiovascular (EKG) Biofeedback	p. 423
Electrodermal (EDR) Biofeedback	p. 424
Best Application of Clinical Biofeedback	p. 425
Summary	p. 425
Concepts and Terms	p. 425
References and Resources	p. 426
Nutrition and Stress	p. 427
Aspects of Nutrition and Diet	p. 428
Carbohydrates	p. 428
Fats	p. 428
Proteins	p. 431
Vitamins and Minerals	p. 431
Water	p. 432
What Goes In Must Come Out	p. 432
Diet for a Stressed Planet	p. 432
Stress and Mineral Depletion	p. 433
Stress and Vitamin Depletion	p. 433
A Word About Supplements	p. 433
Additional Stress and Nutritional Factors to Consider	p. 434
Nutritional Needs for Women	p. 436
Spiritual Nutrition	p. 437
The Psychological Effect of Food	p. 438
Cravings	p. 438
Eating Disorders	p. 439
Recommendations for Healthy Eating Habits	p. 440
Herbal Therapies	p. 441
Additional Tips for Healthy Eating	p. 443
Summary	p. 443
Concepts and Terms	p. 444
Self-Assessment	p. 445
References and Resources	p. 446
Physical Exercise	p. 447
Types of Physical Exercise	p. 448
Anaerobic Activities	p. 449
Aerobic Activities	p. 449
Physiological Effects of Physical Exercise	p. 450
Theories of Athletic Conditioning	p. 451
All-or-None Conditioning Principle	p. 451
Progressive Overload Principle	p. 452
Phases of a Workout	p. 452
Psychological Effects of Physical Exercise	p. 453
Steps to Initiate a Fitness Training Program	p. 454
Best Application of Physical Exercise	p. 458
Summary	p. 458
Self-Assessment	p. 459
Concepts and Terms	p. 460
References and Resources	p. 460
Epilogue: Creating Your Own Stress-Management Program	p. 462
Glossary	p. 465
Index	p. 471
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