Stress management and prevention : applications to daily life

Cover
Title
Copyright
Brief Contents
Contents
A Personal Introduction: From the Author to the Students
	Summary
About the Author
Part I: Understanding the Nature of Stress
	1. The Meaning of Stress
		What Is Stress Anyway?
		Meanings of Stress
		What’s in a Name?
		How Is Stress a Problem?
		Stress as a Stimulus or Response
		A Selected History of Stress Research
			Ancient Contributions
			Modern Era
			General Adaptation Syndrome
			Allostasis
		Responses to Stress
			Fight-or-Flight Response
		Types of Stress: The Good, the Bad, and the Ugly
		Sources of Stress
		Self-Assessment of Stress
		The Dynamical Systems Perspective of Stress
		Management and Prevention
			Concept 1: Complexity and Nonlinearity of Dynamical Systems
			Concept 2: Mutual Causality
			Concept 3: Sensitivity to Initial Conditions of the System
			Concept 4: Self-Organization and Emergence
			Concept 5: Attractors
			Concept 6: Bifurcation
		Overview of Stress Management and Prevention
			Stage 1: Life Situations/Chronic Stressors
			Stage 2: Perception and Evaluation
			Stage 3: Stress Response
			Stage 4: Consequences
		Summary
		Questions for Review
		Selected Answers
		Review Activities
		References and Resources
	2. The Body’s Reactions to Stress
		The Battle Within
		Nervous System
		Initiation and Control of the Stress Response
		The Brain and Stress
		The Autonomic Nervous System and Stress
		The Endocrine System
		The Immune System
		Immunity and Stress
		The Cardiovascular System
		The Gastrointestinal System
		The Musculoskeletal and Skin Systems
		The Reproductive System
		Not All Doom and Gloom
		Summary
		Questions for Review
		Selected Answers
		Review Activities
		References and Resources
	3. Sources of Stress across the Lifespan
		Developmental Tasks
		Developmental Stages and Major Stressors
		Transactional Model of Stress
		Stress in Childhood
			Prenatal and Infant Stress
			Stress in Elementary-School-Age Children
			How Children Cope with Stress
		Stress in Adolescence
			Peer Relationships
			Academics and School
			Unusual Stressors
			How Teenagers Cope with Stressors
		Stress in Young Adulthood
			Friendships and Tribal Affiliations
			Selecting a Life Partner
			College and Stress
			When Stress Leads to Suicide
			Sex, Drugs, Rock and Roll
			Career Selection and Stress
		Stress during Middle Adulthood
			The Family Life Cycle
		Stress in Later Adulthood
			Adjustments to Retirement
			Health Changes
		Death
		Summary
		Questions for Review
		Review Activities
		References and Resources
	4. Adaptive and Maladaptive Behavior
		Theoretical Models of Coping and Adaptation
			Psychoanalytic Model
			Humanistic Model
			Behavioral Model
			Cognitive Model
			Mindfulness Model
		Emotional Responses to Stress
			Fears and Phobias
			Anxiety and Panic Disorders
			Existential Angst
			Monitoring Anxiety
			Depression
			Anger and Aggressive Behavior
			Anger Management
		Maladaptive Behaviors
			Eating Disorders
			Substance Abuse
			Behavioral Addictions
			Workaholism
		Summary
		Questions for Review
		Review Activity
		References and Resources
	5. Individual and Cultural Differences
		Personality and Stress
		States versus Traits
		Type A Personality
		Helpless and Hopeless Personality
		Repressive Personality
		Codependent Personality
		Addressing Codependency Issues
		Gender and Stress
			Gender Differences in Stress Responses
			Gender Stereotypes and Gender Role Stressors
			Feminine Gender Role and Stressors
			Male Gender Role and Stressors
			Gender Differences in Stress-Related Disorders and Coping Strategies
		Culture and Stress
			Culture and the Types of Stressors Experienced
			Culture and the Appraisal of Stressors
		Culture and the Choice of Coping Strategies
			Acculturation Stress
		Summary
		Questions for Review
		Selected Answers
		Review Activity
		References and Resources
Part II: Strategies of Stress Management and Prevention
	6. Challenging Stressful Thinking
		Power of Mindsets and Cognitive Restructuring
		Most Stress is Self-Inflicted
		Creating Meaning
		Cognitive Theory in a Nutshell
			A: Activating Event
			C: Emotional Consequence
			B: Irrational Belief
			1. Absolute Demands
			2. Awfulizing
			3. Low Frustration Tolerance
			4. Musterbation
			5. Absolute Judgments
			Disputing the Irrational Beliefs
		The Power of Language
		Keeping a Thought Journal
		Refraining
		Ceasing Disturbing Thoughts
		When Challenging Stressful Thoughts Doesn’t Work
		Summary
		Questions for Review
		Selected Answers
		Review Activities
		References and Resources
	7. Problem Solving and Time Management
		Problems without Solutions
		Differences between Concern and Worry, and Why it Matters
		Problem Solving and Stress
		Barriers to Effective Problem Solving
		Developing Problem-Solving Skills
			Problem Orientation
			Problem-Solving Style
		Time Management and Stress
			The Value of Time
			Six Principles for Time Management
			Procrastination
			Causes of Procrastination
			Overcoming Procrastination
		Strategies for Time Management
			Differentiate between Important Tasks and Urgent Tasks
			Do Less, Not More
			Figure Out What’s Getting in the Way
			Get a Calendar
			Make a List and Check it Twice
			Figure Out Where You Waste Time
			Make the Best of “Down Time”
			Make Some Necessary Cuts
			Find Balance
			Stop Complaining
		Summary
		Questions for Review
		References and Resources
	8. Psychological and Spiritual Relaxation Methods
		Prevention, Treatment, and Coping with Stress
		Three Common Elements of Relaxation Techniques
			Element 1: The Mind–Body Connection
			Element 2: Altered States of Consciousness
			Element 3: Enhanced Internal Locus of Control
			Guided Imagery
			Types of Guided Imagery
			How to Perform a Therapeutic Imagery Session
			How Does Guided Imagery Work?
			Autogenic Training
		Mindfulness and Mindfulness Meditation
			Types of Meditation
			Elements of Meditative Practice
			Benefits of Meditation
		Seeking Serenity through the Spiritual Path
			The Power of Prayer
		Summary
		Questions for Review
		Selected Answers
		Review Activity
		References and Resources
	9. Physical Methods for Stress Reduction
		The Cost of Progress
		Benefits of Physical Exercise and Activity
		Exercise and Stress Reduction
		Kinds of Physical Activity and Exercise
		Principles for Improving Fitness Levels
		Progressive Muscle Relaxation
			PMR Technique
			Clinical Benefits and Cautions
		Breathing
			The Process of Breathing
		Yoga
			Background on Yoga
			Fundamental Concepts of Yoga
		Tai Chi
			Foundations of Tai Chi
			Principles of Tai Chi Movement
			Metaphorical Lessons of Tai Chi
		Summary
		Questions for Review
		Review Activities
		References and Resources
	10. Preparing for the Future: College and Occupational Stress
		The Nature of College Stress
			Academics
			Finances
			Social and Intimate Relationships
			Choice of a Career
			Being a Nontraditional Student
			Being a Minority College Student
		Developing Effective Study Habits
		Study Habits for Improved Performance
			Habit 1: Identify Clear Goals and Intentions
			Habit 2: Make it Easy to Work
			Habit 3: Make Learning Fun
			Habit 4: Maximize Your Resources
			Habit 5: Improve Your Memory
			Habit 6: Demonstrate What You’ve Learned
		Occupational Stress
			Symptoms of Occupational Stress
			Sources of Occupational Stress
			Reducing Stress on the Job
			Burnout: A Special Form of Occupational Stress
		Summary
		Questions for Review
		Review Activity
		References and Resources
	11. Care of the Self: Nutrition and Other Lifestyle Issues
		Portrait of a Lifestyle
		Assessing Lifestyle Dimensions
		Technological Intrusions
		Diet, Nutrition, and Stress
		Eating and Weight Problems Nationwide and on College Campuses
			The Stress and Eating Cycle
			Foods that Can Exacerbate Stress
			Caffeine
			Warding Off Stress through Proper Nutrition
			Using MyPlate to Design a Balanced Diet
			Eating Healthfully: A Summary of Suggestions
		Smoking and Tobacco Use
			Why Is Smoking So Harmful?
			How to Stop Smoking
		Responsible Use of Alcohol
			Dealing with Alcohol Abuse
		Sleep
			What Helps You to Sleep Better?
		Managing Your Finances
			Spend Less than You Earn and Save the Rest
			Start Investing Early
			Keep Your Credit Clean
			Avoid Credit Card Interest
			Buy What You Need Instead of What You Want
		Summary
		Questions for Review
		Selected Answers
		Review Activities
		References and Resources
	12. Stress and Conflict in Relationships
		Effects of Conflict on Your Body and Mind
		Functions of Conflict
			Getting Your Attention
			Power and Control
			Conflict Regulates Distance
			Conflict Promotes Reflection and Growth
			Barriers to Resolving Relationship Conflicts
		Working through Relationship Conflicts
			Dealing with Emotional or Interpersonal Abuse
			Dealing with Sexual Harassment
			Date Rape
			Preventing Assaults
		Improving Your Relationship Skills
			Practice Mindfulness in Communication
			Listening with Focused Attention
			Nonverbal Cues
			How to Listen
		Responding Reflectively
			Putting it All Together
			Expressing Yourself
		Strategies for Managing Conflict
			Stay Flexible
			Tit for Tat
			Reframe Conflict
			Repeat Mantras
			Practice Assertiveness
			Exit the Conflict
		Summary
		Questions for Review
		Review Activities
		References and Resources
Part III: Strategies of Synthesis and Prevention
	13. Resilience and Stress
		Resilience and Stress
			Resilience in Adulthood and Later Life
		Factors Underlying Human Resilience
			Protective Factors
			The Hardy Personality
			The Toughening Factor
			Learned Optimism
			Emotional Resilience
			Sense of Coherence
		Strategies for Developing Resilience
			Learning from Failures
			Processing Failures Effectively
			Practice the Principle of Giving Up and Letting Go
			Let Go of the Material World
			Let Go of the Past
			Let Go of Dysfunctional Beliefs
			Boost Your Hardy Perception of Life
			Embrace Paradoxical Traits
			Develop Higher Levels of Emotional Intelligence
			Strengthen the Biological Factor of Resilience
		Summary
		Questions for Review
		Selected Answers
		Review Activities
		References and Resources
	14. Optimal Functioning and Lasting Changes
		A Proactive Approach to Stress Management and Prevention
			Identification of Human Strengths
			What Are Your Signature Strengths?
			Achieving Well-being and Mental Health
			Determinants of Happiness
			Flow and Optimal Human Functioning
		Toward Peak Performance: From Stress to Success
			Strategic Planning
			Self-Initiatives
			Mental Conditioning
			Rehearse under Stress
			Scenario Planning
			Perseverance, Perseverance, Perseverance
		Making Changes Last
			What Sabotages Lasting Change
			Social Support System
			Suggestions for a Positive Stress Management and Prevention Program
			Ask for Help if You Can’t Manage on Your Own
		A Review of Things You Learned
		A Final Summary and Some Honest, Realistic Parting Messages
		Questions for Review
		Selected Answers
		Review Activity
		References and Resources
Glossary
Index