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Copyright, ii
Foreword, xi
Praise for Managing Stress, xiii
Preface, xv
Acknowledgments, xvii
Introduction, xix
To the Instructor, xxi
Part 1. The Nature of Stress, 1
Chapter 1. The Nature of Stress, 2
Times of Change and Uncertainty, 3
Definitions of Stress, 5
The Stress Response, 6
Tend and Befriend, 8
Types of Stress, 8
Types of Stressors, 9
Bioecological Influences, 10
Psychointrapersonal Influences, 10
Social Influences, 11
The General Adaptation Syndrome, 12
Stress in a Changing World, 13
Technostress, 17
College Stress, 20
Race and Gender Stress, 22
Occupational Stress, 23
Stress and the Retired Population, 24
A Holistic Approach to Stress Management, 24
How to Best Use This Book, 30
Suggested Workbook Exercises, 31
Summary, 32
Study Guide Questions, 32
References and Resources, 33
Chapter 2. Physiology of Stress, 36
The Central Nervous System, 37
The Vegetative Level, 37
The Limbic System, 38
The Neocortical Level, 38
The Autonomic Nervous System, 39
The Sympathetic and Parasympathetic Nervous Systems, 39
The Endocrine System, 41
The Neuroendocrine Pathways, 43
The ACTH Axis, 45
The Vasopressin Axis, 45
The Thyroxine Axis, 46
A Parable of Psychophysiology, 46
A Decade of Brain Imaging Research, 47
Summary, 49
Study Guide Questions, 49
References and Resources, 50
Chapter 3. Stress and Disease, 52
Theoretical Models, 54
The Borysenko Model, 54
The Pert Model, 57
The Lipton Model, 60
The Gerber Model, 61
The Pelletier Premodel, 68
Target Organs and Their Disorders, 72
Nervous System–Related Disorders, 73
Immune System–Related Disorders, 75
Summary, 79
Study Guide Questions, 79
References and Resources, 80
Part 2. The Mind and Soul, 85
Chapter 4. Toward a Psychology of Stress, 86
Freud and the Egg, 87
Jung and the Iceberg, 90
Elisabeth Kübler-Ross: The Death of Unmet Expectations, 94
Viktor Frankl: A Search for Life’s Meaning, 96
Wayne Dyer: Guilt and Worry, 99
The Sin of Guilt, 99
The Art of Worrying, 100
Leo Buscaglia: The Lessons of Self-Love, 101
Abraham Maslow: The Art of Self-Actualization, 103
Martin Seligman: Optimism and the Art of Being Happy, 107
A Tibetan Perspective of Mind and Stress, 108
Some Theoretical Common Ground, 109
Summary, 110
Study Guide Questions, 111
References and Resources, 112
Chapter 5. The Stress Emotions: Anger and Fear, 114
The Anatomy of Anger, 115
Gender Differences, 117
Physiological Responses, 118
The Myth of Catharsis, 119
Anger Mismanagement Styles, 120
Creative Anger Strategies, 122
The Anatomy of Fear, 123
Basic Human Fears, 125
Strategies to Overcome Fear, 127
Depression: A By-Product of Anger or Fear?, 128
Summary, 130
Study Guide Questions, 130
References and Resources, 131
Chapter 6. Stress-Prone and Stress-Resistant Personality Traits, 133
Type A Behavior, 135
Hostility: The Lethal Trait of Type A’s, 137
Behavior Modification for Type A Behavior, 137
Social Influences on Type A Behavior, 137
Did Someone Say Type D Personality?, 138
Codependent Personality, 139
Helpless-Hopeless Personality, 143
Resiliency: The Hardy Personality, 143
Survivor Personality Traits, 145
Sensation Seekers, 146
Self-Esteem: The Bottom-Line Defense, 147
Summary, 151
Study Guide Questions, 151
References and Resources, 152
Chapter 7. Stress and Human Spirituality, 154
A Spiritual Hunger?, 156
A Turning Point in Consciousness, 156
Definition of Spirituality, 158
Theories of Human Spirituality, 159
The Path of Carl Jung, 160
The Path of M. Scott Peck, 162
The Path of Hildegard von Bingen, 164
The Path of Black Elk, 165
The Path of Matthew Fox, 167
The Path of Joan Borysenko, 168
The Path of Deepak Chopra, 169
The Path of Jesus of Nazareth, 171
The Path of Joseph Campbell, 173
The Path of Lao Tzu, 175
The Path of Albert Einstein, 176
Common Bonds of Human Spirituality, 178
Centering Process (Autumn), 179
Emptying Process (Winter), 179
Grounding Process (Spring), 180
Connecting Process (Summer), 181
A Model of Spirituality for Stress Management, 181
Internal and External Relationships, 181
Personal Value System, 183
Meaningful Purpose in Life, 184
The Divine Mystery, 185
Spiritual Potential and Spiritual Health, 185
Roadblocks and Interventions, 186
Current Research on Spirituality and Health, 188
Summary, 189
Study Guide Questions, 190
References and Resources, 191
Part 3. Coping Strategies, 195
Expecting the Unexpected, 198
Conclusion, 199
References and Resources, 200
Chapter 8. Cognitive Restructuring: Reframing, 201
A Thinking-Process Model, 202
Two Minds Are Better Than One, 203
Toxic Thoughts, 204
The Choice to Choose Our Thoughts, 208
Acceptance: An Alternative Choice, 211
Steps to Initiate Cognitive Restructuring, 211
Some Additional Tips for Cognitive Restructuring, 213
Summary, 214
Study Guide Questions, 214
References and Resources, 215
Chapter 9. Behavior Modification, 216
Behavior as a Component of Personality, 217
The Behavior Modification Model, 219
Assertiveness, 221
Assertiveness Skills, 223
Steps to Initiate Behavior Modification, 225
Summary, 227
Study Guide Questions, 227
References and Resources, 228
Chapter 10. Journal Writing, 229
Historical Perspective, 230
Journal Writing as a Coping Technique, 232
Steps to Initiate Journal Writing, 234
Journal Writing Styles, Themes, and Ideas, 238
Best Tips for Journal Writing as a Coping Technique, 240
Best Application of Journal Writing, 240
Summary, 241
Study Guide Questions, 241
References and Resources, 242
Chapter 11. Expressive Art Therapy, 244
Origins of Art Therapy, 245
Clinical Use of Art Therapy, 246
Steps to Initiate Art Therapy, 251
Artistic Roadblocks, 251
Materials, 252
Illustrative Themes, 252
Interpretations, 253
Best Application of Art Therapy, 254
Summary, 255
Study Guide Questions, 255
References and Resources, 256
Chapter 12. Humor Therapy (Comic Relief), 258
Historical Perspective, 259
Types and Senses of Humor, 261
Types of Humor, 261
Senses of Humor, 265
Theories of Humor, 266
Superiority Theory, 266
Incongruity (Surprise) Theory, 267
Release/Relief Theory, 267
Divinity Theory, 268
Humor Therapy as a Coping Technique, 269
The Physiology of Laughter, 270
Steps to Initiate Humor Therapy, 271
Best Application of Comic Relief, 275
Summary, 277
Study Guide Questions, 277
References and Resources, 278
Chapter 13. Creative Problem Solving, 280
Think Like da Vinci!, 282
The Creative Process, 283
Players on the Creativity Team, 283
Obstacles to the Creative Process, 286
The Right Answer, 286
I’m Not Creative, 286
Don’t Be Foolish, 287
To Err Is Wrong, 287
From Creativity to Creative Problem Solving, 288
Steps to Initiate Creative Problem Solving, 289
Description of the Problem, 289
Generating Ideas, 289
Idea Selection and Refinement, 290
Idea Implementation, 290
Evaluation and Analysis of Action, 290
Best Application of Creative Problem Solving, 290
Summary, 291
Study Guide Questions, 291
Appendix: Answers to Creative Problems, 291
References and Resources, 292
Chapter 14. Communication Skills, 293
Communications in the WiFi Age, 294
The Basics of Communication Skills, 294
Conversational Styles, 295
Verbal Communication, 296
Communicating Ideas and Feelings, 297
Nonverbal Communication, 297
Physical Elements, 298
Nonphysical Elements, 299
Listening, Attending, and Responding Skills, 299
Conflict Resolution, 300
Conflict-Management Styles, 301
Steps to Enhance Communication Skills, 302
Summary, 304
Study Guide Questions, 304
References and Resources, 305
Chapter 15. Resource Management: Managing Time and Money, 306
Money Matters, 307
Mass Marketing to Your Ego, 307
The Psychology of Poverty, 308
Money Problems? Try This, 308
Tips for Financial Freedom, 308
The Hands of Time, 310
Roadblocks to Effective Time Management, 311
Personality Styles and Behaviors, 312
Steps to Initiate Good Time-Management Techniques, 314
Additional Time-Management Ideas, 317
Best Application of Time-Management Skills, 321
Summary, 322
Study Guide Questions, 322
References and Resources, 323
Chapter 16. Additional Coping Techniques, 324
Information Seeking, 325
Social Orchestration, 326
Social-Support Groups, 328
Hobbies, 329
Forgiveness, 330
Dream Therapy, 331
Prayer and Faith, 333
Types of Prayer, 333
Of Prayer and Meditation, 334
Research on Prayer and Faith, 335
Prayers for Nonbelievers, 335
Ways to Pray, 336
Summary, 337
Study Guide Questions, 337
References and Resources, 338
Part 4. Relaxation Techniques, 341
Chapter 17. Diaphragmatic Breathing, 344
The Mystery of Breathing, 345
Breathing and Chronic Pain, 346
Steps to Initiate Diaphragmatic Breathing, 346
1. Assume a Comfortable Position, 346
2. Concentration, 347
3. Visualization, 348
Summary, 350
Study Guide Questions, 350
References and Resources, 351
Chapter 18. Meditation, 352
Historical Perspective, 354
Types of Meditation, 355
Exclusive Meditation, 355
Transcendental Meditation, 357
The Relaxation Response, 358
Inclusive Meditation, 359
Zen Meditation, 359
Split-Brain Theory, 361
Altered State of Consciousness, 363
Physiological and Psychological Effects of Meditation, 365
Meditation and Brain Imaging Research, 366
Meditation and Chronic Pain, 366
Steps to Initiate Meditation, 367
The Body Flame, 367
Grand Perspective Mental Video, 367
Mindfulness, 368
Best Application of Meditation, 369
Summary, 370
Study Guide Questions, 370
References and Resources, 371
Chapter 19. Hatha Yoga, 374
Historical Perspective, 375
Physiological and Psychological Benefits, 376
Hatha Yoga and Chronic Pain, 377
Steps to Initiate Hatha Yoga, 377
The Art of Breathing, 378
The Art of Conscious Stretching, 378
The Art of Balance, 379
Salute to the Sun (Surya Namaskar), 379
Hatha Yoga Asanas, 381
Sample Workout, 384
Additional Thoughts on Hatha Yoga, 384
Best Application of Hatha Yoga, 385
Summary, 386
Study Guide Questions, 386
References and Resources, 387
Chapter 20. Mental Imagery and Visualization, 389
Historical Perspective, 390
Mental Imagery Research, 392
Mental Imagery as a Relaxation Technique, 394
Tranquil Natural Scenes, 395
Behavioral Changes, 396
Internal Body Images, 398
Color Therapy, 400
Mental Imagery and Chronic Pain, 401
Steps to Initiate Mental Imagery, 401
Best Application of Mental Imagery, 402
Summary, 403
Study Guide Questions, 403
References and Resources, 404
Chapter 21. Music Therapy, 407
Historical Perspective, 408
From Sound to Noise to Music, 410
Music as a Relaxation Technique, 411
Biochemical Theory, 412
Entrainment Theory, 414
Metaphysical Theory, 416
Psychological Effects of Music, 417
Visualization and Auditory Imagery, 419
Music Therapy and Chronic Pain, 420
Steps to Initiate Music Therapy, 420
Best Application of Music Therapy, 421
Summary, 422
Study Guide Questions, 422
References and Resources, 423
Chapter 22. Massage Therapy, 426
Historical Perspective, 427
The Need for Human Touch, 428
Massage Therapy Research, 429
Types of Massage, 430
Shiatsu, 431
Swedish Massage, 431
Rolfing, 433
Myofascial Release, 434
Sports Massage, 435
Other Touch Therapies, 435
Physiological and Psychological Benefits, 438
Massage Therapy and Chronic Pain, 439
Summary, 440
Study Guide Questions, 440
References and Resources, 441
Chapter 23. T’ai Chi Ch’uan, 444
Historical Perspective, 445
Philosophy of T’ai Chi Ch’uan, 445
Physiological and Psychological Benefits, 446
T’ai Chi Ch’uan and Chronic Pain, 448
T’ai Chi Ch’uan as a Relaxation Technique, 448
T’ai Chi Ch’uan Movements, 449
Additional Comments on T’ai ChiCh’uan, 451
Best Application of T’ai Chi Ch’uan, 451
Summary, 453
Study Guide Questions, 453
References and Resources, 454
Chapter 24. Progressive Muscular Relaxation, 455
Historical Perspective, 456
Physiological Benefits, 457
Steps to Initiate Progressive Muscular Relaxation, 457
Best Application of Progressive Muscular Relaxation, 462
Summary, 463
Study Guide Questions, 463
References and Resources, 464
Chapter 25. Autogenic Training, 465
Historical Perspective, 466
Psychological and Physiological Responses, 468
Steps to Initiate Autogenic Training, 469
Body Position, 469
Concentration and Awareness, 470
Other Suggestions, 470
Indirect Approach, 470
Direct Approach, 471
Adding Mental Imagery, 474
The Use of Self-Hypnosis, 474
Best Application of Autogenic Training, 474
Summary, 476
Study Guide Questions, 476
References and Resources, 477
Chapter 26. Clinical Biofeedback, 478
What Is Clinical Biofeedback?, 479
Historical Perspective, 480
Purpose of Biofeedback, 481
Types of Biofeedback, 482
Electromyographic (EMG) Biofeedback, 483
Electroencephalographic (EEG) Biofeedback, 483
Cardiovascular (EKG) Biofeedback, 483
Electrodermal (EDR) Biofeedback, 484
Biofeedback and Chronic Pain, 484
Best Application of Clinical Biofeedback, 485
Summary, 486
Study Guide Questions, 486
References and Resources, 487
Chapter 27. Nutrition and Stress, 488
Aspects of Nutrition and Diet, 490
Carbohydrates, 490
Fats, 490
Proteins, 492
Vitamins and Minerals, 493
Water, 493
What Goes In Must Come Out, 494
Diet for a Stressed Planet, 494
Stress and Mineral Depletion, 495
Stress and Vitamin Depletion, 495
A Word about Supplements, 496
Additional Stress and Nutritional Factors to Consider, 496
A Word about Genetically Altered Foods, 499
Nutritional Needs for Women, 499
Spiritual Nutrition, 501
Psychological Effects of Food, 502
Cravings, 502
Eating Disorders, 503
Recommendations for Healthy Eating Habits, 503
Herbal Therapies, 505
Additional Tips for Healthy Eating, 507
Summary, 508
Study Guide Questions, 508
References and Resources, 509
Chapter 28. Physical Exercise and Activity, 511
Types of Physical Exercise, 513
Anaerobic Activities, 513
Aerobic Activities, 514
Physiological Effects of Physical Exercise, 515
Theories of Athletic Conditioning, 517
All-or-None Conditioning Principle, 517
Progressive Overload Principle, 518
Phases of a Workout, 518
Psychological Effects of Physical Exercise, 520
Physical Exercise and Chronic Pain, 521
Steps to Initiate a Fitness Training Program, 522
Best Application of Physical Exercise and Activity, 524
Summary, 525
Study Guide Questions, 525
References and Resources, 526
Epilogue: Creating Your Own Stress-Management Program, 528
Glossary, 533
Index, 557
Photo Credits, 575

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