Managing Stress : Principles and Strategies for Health and Wellbeing,9780763745745

Managing Stress : Principles and Strategies for Health and Wellbeing

by
Edition: 4th
ISBN13: 9780763745745
ISBN10: 076374574X
Format: Paperback
Pub. Date: 2004-03-01
Publisher(s): Jones & Bartlett
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Summary

2004 AJN BOOK OF THE YEAR AWARD WINNER! Referred to as the "bible of stress management" by students and professionals, Managing Stress, Fourth Edition contains the most comprehensive approach honorin

Table of Contents

Foreword xiii
Praise for Managing Stress xv
Preface xvii
Acknowledgments xix
Introduction xxi
To the Instructor xxiii
PART I The Nature of Stress
1(74)
The Nature of Stress
2(29)
Definitions of Stress
4(1)
The Stress Response
5(2)
Tend and Befriend
6(1)
Types of Stress
7(1)
Types of Stressors
8(6)
Bioecological Influences
8(1)
Psychointrapersonal Influences
9(1)
Social Influences
9(5)
The General Adaptation Syndrome
14(1)
Stress in a Changing World
15(6)
Technostress
16(2)
College Stress
18(1)
Occupational Stress
19(1)
Stress and the Retired Population
20(1)
A Holistic Approach to Stress Management
21(5)
Summary
26(1)
Concepts and Terms
27(1)
Self-Assessment
28(1)
References and Resources
29(2)
The Physiology of Stress
31(13)
The Central Nervous System
32(2)
The Vegetative Level
33(1)
The Limbic System
33(1)
The Neocortical Level
33(1)
The Autonomic Nervous System
34(1)
The Sympathetic and Parasympathetic Nervous Systems
34(1)
The Endocrine System
35(2)
The Neuroendocrine Pathways
37(2)
The ACTH Axis
38(1)
The Vasopressin Axis
38(1)
The Thyroxine Axis
39(1)
A Parable of Psychophysiology
39(1)
A Decade of Brain Imaging Research
40(1)
Summary
41(1)
Concepts and Terms
41(1)
Self-Assessment
42(1)
References and Resources
43(1)
Stress and Disease
44(31)
Theoretical Models
46(15)
The Borysenko Model
46(3)
The Pert Model
49(2)
The Gerber Model
51(7)
The Pelletier Premodel
58(3)
Target Organs and Their Disorders
61(7)
Nervous System--Related Disorders
62(2)
Immune System--Related Disorders
64(4)
Summary
68(1)
Concepts and Terms
68(1)
Self-Assessment
69(1)
References and Resources
70(5)
PART II The Mind and Soul
75(108)
Toward a Psychology of Stress
76(27)
Freud and the Egg
77(3)
Jung and the Iceberg
80(4)
Elisabeth Kubler-Ross: The Death of Unmet Expectations
84(2)
Viktor Frankl: A Search for Life's Meaning
86(2)
Wayne Dyer: Guilt and Worry
88(3)
The Sin of Guilt
89(1)
The Art of Worrying
90(1)
Leo Buscaglia: The Lessons of Self-Love
91(2)
Abraham Maslow: The Art of Self-Actualization
93(4)
A Tibetan Perspective of Mind and Stress
97(1)
Some Theoretical Common Ground
98(1)
Summary
99(1)
Concepts and Terms
100(1)
Self-Assessment
101(1)
References and Resources
102(1)
The Stress Emotions: Anger and Fear
103(19)
The Anatomy of Anger
104(8)
Gender Differences
106(1)
Physiological Responses
107(1)
The Myth of Catharsis
108(1)
Anger Mismanagement Styles
109(2)
Creative Anger Strategies
111(1)
The Anatomy of Fear
112(5)
Basic Human Fears
114(2)
Strategies to Overcome Fear
116(1)
Depression: A By-Product of Anger or Fear?
117(1)
Summary
118(1)
Concepts and Terms
118(1)
Self-Assessment
119(1)
References and Resources
120(2)
Stress-Prone and Stress-Resistant Personalities
122(22)
Type A Behavior
124(5)
Demographic Analysis of Type A Behavior
126(1)
Hostility: The Lethal Trait
127(1)
Behavior Modification for Type A Behavior
128(1)
Social Influences on Type A Behavior
128(1)
Codependent Personality
129(3)
Helpless-Hopeless Personality
132(1)
Hardy Personality
133(2)
Survivor Personality
135(1)
Sensation Seekers
136(1)
Self-Esteem: The Bottom-Line Defense
136(4)
Summary
140(1)
Concepts and Terms
140(1)
Self-Assessment
141(1)
References and Resources
142(2)
Stress and Human Spirituality
144(39)
A Spiritual Hunger?
145(1)
A Turning Point in Consciousness
146(2)
Definition of Spirituality
148(1)
Theories of Human Spirituality
149(18)
The Path of Carl Jung
149(2)
The Path of M. Scott Peck
151(2)
The Path of Hildegard von Bingen
153(1)
The Path of Black Elk
154(2)
The Path of Matthew Fox
156(1)
The Path of Joan Borysenko
157(2)
The Path of Deepak Chopra
159(1)
The Path of Jesus of Nazareth
160(2)
The Path of Joseph Campbell
162(2)
The Path of Lao Tzu
164(1)
The Path of Albert Einstein
165(2)
Common Bonds of Human Spirituality
167(2)
Centering Process
168(1)
Emptying Process
168(1)
Grounding Process
168(1)
Connecting Process
169(1)
A Model of Spirituality for Stress Management
169(7)
Internal and External Relationships
170(1)
Personal Value System
171(1)
Meaningful Purpose in Life
172(2)
The Divine Mystery
174(1)
Spiritual Potential and Spiritual Health
174(1)
Roadblocks and Interventions
174(1)
Current Research on Spirituality and Health
175(1)
Summary
176(1)
Concepts and Terms
177(1)
Self-Assessment
178(1)
References and Resources
179(4)
PART III Coping Strategies
183(150)
Concepts and Terms
187(1)
References and Resources
187(1)
Cognitive Restructuring
188(14)
A Thinking-Process Model
189(1)
Toxic Thoughts
190(3)
The Choice to Choose Our Thoughts
193(2)
Of Optimism and Luck
195(1)
Acceptance, an Alternative Choice
196(1)
Steps to Initiate Cognitive Restructuring
196(2)
Some Additional Tips for Cognitive Restructuring
198(1)
Summary
199(1)
Concepts and Terms
199(1)
Self-Assessment
200(1)
References and Resources
201(1)
Behavior Modification
202(13)
Behavior as a Component of Personality
203(2)
The Behavior Modification Model
205(2)
Assertiveness
207(1)
Assertiveness Skills
208(2)
Steps to Initiate Behavior Modification
210(2)
Summary
212(1)
Concepts and Terms
212(1)
Self-Assessment
213(1)
References and Resources
214(1)
Journal Writing
215(17)
Historical Perspective
216(2)
Journal Writing as a Coping Technique
218(3)
Steps to Initiate Journal Writing
221(4)
Journal Writing Styles, Themes, and Ideas
224(1)
Best Application of Journal Writing
225(3)
Summary
228(1)
Concepts and Terms
228(1)
Self-Assessment
229(1)
References and Resources
230(2)
Art Therapy
232(13)
Origins of Art Therapy
233(1)
Clinical Use of Art Therapy
234(4)
Steps to Initiate Art Therapy
238(4)
Artistic Roadblocks
238(1)
Materials
238(1)
Illustrative Themes
239(1)
Interpretations
239(3)
Best Application of Art Therapy
242(1)
Summary
243(1)
Concepts and Terms
243(1)
References and Resources
244(1)
Humor Therapy (Comic Relief)
245(25)
Historical Perspective
246(2)
Types and Senses of Humor
248(5)
Types of Humor
248(4)
Senses of Humor
252(1)
Theories of Humor
253(3)
Superiority Theory
253(1)
Incongruity (Surprise) Theory
254(1)
Release/Relief Theory
254(1)
Divinity Theory
255(1)
Humor Therapy as a Coping Technique
256(2)
The Physiology of Humor
258(1)
Steps to Initiate Humor Therapy
259(4)
Best Application of Comic Relief
263(3)
Summary
266(1)
Concepts and Terms
266(1)
Self-Assessment
267(1)
References and Resources
268(2)
Creative Problem Solving
270(15)
Think like da Vinci!
272(1)
The Creative Process
273(3)
Players on the Creativity Team
273(3)
Obstacles to the Creative Process
276(2)
The Right Answer
276(1)
I'm Not Creative
276(1)
Don't Be Foolish
277(1)
To Err Is Wrong
277(1)
From Creativity to Creative Problem Solving
278(1)
Steps to Initiate Creative Problem Solving
279(1)
Description of the Problem
279(1)
Generating Ideas
279(1)
Idea Selection and Refinement
280(1)
Idea Implementation
280(1)
Evaluation and Analysis of Action
280(1)
Best Application of Creative Problem Solving
280(3)
Summary
283(1)
Concepts and Terms
283(1)
Appendix: Answers to Creative Problems
283(1)
References and Resources
284(1)
Communication Skills
285(14)
Conversational Styles
286(1)
Verbal Communication
287(1)
Communicating Ideas and Feelings
288(1)
Nonverbal Communication
289(2)
Physical Elements
289(1)
Nonphysical Elements
290(1)
Listening, Attending, and Responding Skills
291(1)
Conflict Resolution
292(1)
Conflict-Management Styles
293(1)
Steps to Enhance Communication Skills
294(2)
Summary
296(1)
Concepts and Terms
296(1)
Self-Assessment
297(1)
References and Resources
298(1)
Time Management
299(16)
Roadblocks to Effective Time Management
301(1)
Personality Styles and Behaviors
301(3)
Steps to Initiate Time-Management Techniques
304(3)
Additional Time-Management Ideas
307(4)
Best Application of Time-Management Skills
311(1)
Summary
312(1)
Concepts and Terms
312(1)
Self-Assessment
313(1)
References and Resources
314(1)
Additional Coping Techniques
315(18)
Information Seeking
316(1)
Social Engineering
317(2)
Social-Support Groups
319(1)
Hobbies
320(1)
Forgiveness
321(1)
Dream Therapy
322(2)
Prayer and Faith
324(3)
Types of Prayer
324(1)
Of Prayer and Meditation
324(1)
Research on Prayer and Faith
324(1)
Prayers for Non-Believers
325(1)
Ways to Pray
325(2)
Summary
327(1)
Concepts and Terms
327(1)
Self-Assessment
328(1)
References and Resources
329(4)
PART IV Relaxation Techniques
333(183)
Diaphragmatic Breathing
336(8)
The Mystery of Breathing
337(1)
Breathing and Chronic Pain
338(1)
Steps to Initiate Diaphragmatic Breathing
338(4)
Assume a Comfortable Position
338(1)
Concentration
338(1)
Visualization
339(3)
Summary
342(1)
Concepts and Terms
342(1)
References and Resources
343(1)
Meditation
344(22)
Historical Perspective
346(1)
Types of Meditation
347(6)
Exclusive Meditation
347(2)
Transcendental Meditation
349(1)
The Relaxation Response
350(1)
Inclusive Meditation
351(1)
Zen Meditation
352(1)
Split-Brain Theory
353(2)
Altered State of Consciousness
355(2)
Physiological and Psychological Effects of Meditation
357(1)
Meditation and Brain Imaging Research
358(1)
Meditation and Chronic Pain Management
358(1)
Steps to Initiate Meditation
358(2)
The Body Flame
358(1)
Grand Perspective Mental Video
359(1)
Mindfulness
359(1)
Best Application of Meditation
360(1)
Summary
361(1)
Concepts and Terms
361(1)
Self-Assessment
362(1)
References and Resources
363(3)
Hatha Yoga
366(14)
Historical Perspective
367(1)
Physiological and Psychological Benefits
368(1)
Hatha Yoga and Chronic Pain
368(1)
Steps to Initiate Hatha Yoga
368(7)
The Art of Breathing
369(1)
The Art of Conscious Stretching
369(1)
The Art of Balance
370(1)
Salute to the Sun (Surya Namaskar)
370(2)
Hatha Yoga Asanas
372(3)
Sample Workout
375(1)
Additional Thoughts on Hatha Yoga
375(1)
Best Application of Hatha Yoga
376(1)
Summary
377(1)
Concepts and Terms
377(1)
References and Resources
378(2)
Mental Imagery and Visualization
380(18)
Historical Perspective
381(1)
Mental Imagery Research
382(2)
Mental Imagery as a Relaxation Technique
384(8)
Tranquil Natural Scenes
385(2)
Behavioral Changes
387(3)
Internal Body Images
390(2)
Color Therapy
392(1)
Mental Imagery and Chronic Pain
393(1)
Steps to Initiate Mental Imagery
393(1)
Best Application of Mental Imagery
394(1)
Summary
395(1)
Concepts and Terms
395(1)
References and Resources
396(2)
Music Therapy
398(19)
Historical Perspective
399(2)
From Sound to Noise to Music
401(1)
Music as a Relaxation Technique
402(1)
Biochemical Theory
402(5)
Entrainment Theory
404(2)
Metaphysical Theory
406(1)
Psychological Effects of Music
407(2)
Visualization and Auditory Imagery
409(1)
Music Therapy and Chronic Pain
410(1)
Steps to Initiate Music Therapy
410(1)
Best Application of Music Therapy
411(1)
Summary
412(1)
Concepts and Terms
412(1)
Self-Assessment
413(1)
References and Resources
414(3)
Massage Therapy
417(18)
Historical Perspective
418(1)
The Need for Human Touch
418(1)
Massage Therapy Research
419(2)
Types of Massage
421(8)
Shiatsu
422(1)
Swedish Massage
422(1)
Rolfing
423(1)
Myofascial Release
424(1)
Sports Massage
425(1)
Thai Massage
426(1)
Other Touch Therapies
426(3)
Physiological and Psychological Benefits
429(1)
Massage Therapy and Chronic Pain
429(1)
Summary
430(1)
Concepts and Terms
430(1)
Self-Assessment
431(1)
References and Resources
432(3)
T'ai Chi Ch'uan
435(10)
Historical Perspective
436(1)
Philosophy of T'ai Chi Ch'uan
436(1)
Physiological and Psychological Benefits
437(1)
T'ai Chi and Chronic Pain
438(1)
T'ai Chi Ch'uan as a Relaxation Technique
438(1)
T'ai Chi Ch'uan Movements
439(2)
Additional Comments on T'ai Chi Ch'uan
441(1)
Best Application of T'ai Chi Ch'uan
441(2)
Summary
443(1)
Concepts and Terms
443(1)
References and Resources
444(1)
Progressive Muscular Relaxation
445(10)
Historical Perspective
446(1)
Physiological Benefits
447(1)
Steps to Initiate Progressive Muscular Relaxation
447(5)
Best Application of Progressive Muscular Relaxation
452(1)
Summary
453(1)
Concepts and Terms
453(1)
References and Resources
454(1)
Autogenic Training
455(12)
Historical Perspective
456(1)
Psychological and Physiological Responses
457(1)
Steps to Initiate Autogenic Training
458(5)
Body Position
458(1)
Concentration and Awareness
459(1)
Other Suggestions
459(1)
Indirect Approach
459(1)
Direct Approach
460(3)
Adding Mental Imagery
463(1)
The Use of Self-Hypnosis
463(1)
Best Application of Autogenic Training
464(1)
Summary
465(1)
Concepts and Terms
465(1)
References and Resources
466(1)
Clinical Biofeedback
467(10)
What Is Clinical Biofeedback?
468(1)
Historical Perspective
468(1)
Purpose of Biofeedback
469(1)
Types of Biofeedback
470(2)
Electromyographic (EMG) Biofeedback
470(1)
Electroencephalographic (EEG) Biofeedback
471(1)
Cardiovascular (EKG) Biofeedback
472(1)
Electrodermal (EDR) Biofeedback
472(1)
Biofeedback and Chronic Pain
472(1)
Best Application of Clinical Biofeedback
473(1)
Summary
474(1)
Concepts and Terms
474(1)
References and Resources
475(2)
Nutrition and Stress
477(22)
Aspects of Nutrition and Diet
478(3)
Carbohydrates
478(2)
Fats
480(1)
Proteins
480(1)
Vitamins and Minerals
480(1)
Water
481(1)
What Goes in Must Come Out
481(1)
Diet for a Stressed Planet
481(5)
Stress and Mineral Depletion
482(1)
Stress and Vitamin Depletion
482(1)
A Word about Supplements
483(1)
Additional Stress and Nutritional Factors to Consider
484(2)
A Word about Genetically Altered Foods
486(1)
Nutritional Needs for Women
486(2)
Spiritual Nutrition
488(1)
The Psychological Effect of Food
488(2)
Cravings
489(1)
Eating Disorders
489(1)
Recommendations for Healthy Eating Habits
490(1)
Herbal Therapies
491(2)
Additional Tips for Healthy Eating
493(1)
Summary
494(1)
Concepts and Terms
495(1)
Self-Assessment
496(1)
References and Resources
497(2)
Physical Exercise
499(17)
Types of Physical Exercise
500(2)
Anaerobic Activities
501(1)
Aerobic Activities
501(1)
Physiological Effects of Physical Exercise
502(1)
Theories of Athletic Conditioning
503(2)
All-or-None Conditioning Principle
503(1)
Progressive Overload Principle
504(1)
Phases of a Workout
505(1)
Psychological Effects of Physical Exercise
505(2)
Physical Exercise and Chronic Pain
507(1)
Steps to Initiate a Fitness Training Program
507(4)
Best Application of Physical Exercise
511(1)
Summary
512(1)
Concepts and Terms
512(1)
Self-Assessment
513(1)
References and Resources
514(2)
Epilogue: Creating Your Own Stress-Management Program 516(5)
Glossary 521(7)
Photo Credits 528(1)
Index 529

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