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Controlling Stress and Tension,9780805360295
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Controlling Stress and Tension

by ; ;
Edition:
7th
ISBN13:

9780805360295

ISBN10:
0805360298
Format:
Paperback
Pub. Date:
1/1/2005
Publisher(s):
Benjamin Cummings

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Summary

Controlling Stress and Tension takes a multifaceted, holistic approach to stress management. The first part of the book discusses the stress problem and our potential for achieving solutions to it. The next chapters examine potential stress-producing elements in everyday life. The remainder of the book offers techniques for alleviating stress and tension. Personal journal activities and self-assessments placed throughout the book encourage readers to apply the concepts they have learned to themselves. These activities are brought together at the conclusion of the book, helping readers develop their own stress-management program. The Seventh Edition is highlighted by a new art and photography program and journaling exercises incorporated into the book (in previous editions, journaling activities were offered in a separate supplement). Stress, Stressors, and Stress Management, Systems That Control Stress Arousal, The Body's Response to Stress, Stressful Emotions, Thoughts, and Beliefs, The Human Spirit, Patterns of Behavior, Demands and Expectations, Human-Environment Interaction, Relationships, Trauma and Terror, Stress in the Workplace, Breathing and Relaxation, Muscle Relaxation, Autogenics and Visual Imagery, Yoga and Stretch-Relaxation, Meditation, Physical Activity, Your Personal Stress Management Plan. For college instructors and students, or anyone interested in issues relating to stress management.

Table of Contents

Preface xvii
Acknowledgments xviii
Introduction xix
Introduction to Journaling xx
Journaling xxi
Stress, Stressors, and Stress Management
1(18)
Stressors in Life
1(2)
Frequency, Intensity, Duration
2(1)
Stress and Disease
3(5)
Disorders of Arousal
5(3)
Stress Management
8(5)
Intervention Points
9(1)
Free Will and Mindfulness
9(2)
Choices
11(2)
Summary
13(1)
Sources Cited
14(1)
Journal Entry 1: Stress Is . . .
15(4)
Systems That Control Stress Arousal
19(20)
The Purpose of the Stress Response
19(1)
Neuroplasticity
20(1)
The Basic Systems of Control
20(10)
The Autonomic Nervous System (ANS)
21(9)
Autonomic Control of the Stress Response
30(1)
The Endocrine System
30(3)
The Pituitary: The Master Gland
31(1)
The Adrenal Glands
31(2)
Summary
33(1)
Sources Cited
34(1)
Journal Entry 2: Stressed Person/Relaxed Person
35(4)
The Body's Response to Stress
39(30)
The Stress-Response Pathway
39(14)
The Muscles' Response
44(2)
The Gastrointestinal Response
46(2)
The Brain's Response
48(1)
The Cardiovascular Response
49(3)
The Skin's Response
52(1)
The Immune System's Response
53(4)
Structure and Function of the Immune System
53(3)
Stress and the Immune System
56(1)
The Prevention and Treatment of Diseases of Arousal
57(1)
Mind-Body Unity
58(2)
Summary
60(1)
Sources Cited
61(2)
Journal Entry 3: Stress Symptom Study
63(6)
Stressful Emotions, Thoughts, and Beliefs
69(22)
The Development of Human Emotion
70(4)
Self-Assessment Exercise 1
74(2)
Women and Men React Differently
75(1)
Pain and Pleasure
75(1)
Emotional Energy
76(3)
Stressful Emotional Patterns
77(2)
Breaking Unhealthy Emotional Cycles
79(1)
Thoughts and Beliefs
80(3)
Thoughts
80(1)
Beliefs
81(2)
Exercises to Decrease Emotional Stress
83(2)
Learn Anger Management
83(1)
Examine Beliefs Regarding Anger
84(1)
Explore Your Fear History
84(1)
Take Action
84(1)
Give Away Fear
85(1)
Examine Beliefs Regarding Fear
85(1)
Summary
85(1)
Sources Cited
86(1)
Journal Entry 4: Emotion Recall
87(4)
The Human Spirit
91(16)
Living the Spiritual Life
92(1)
Stress in Seeking Spirit
93(2)
Two Insights from Science
95(1)
Personality and Individuality
96(2)
The Forces
98(1)
Steps toward Enlightenment
98(2)
Exercises
100(1)
Honor Code
100(1)
Lies I Have Told
100(1)
Mysteries and Miracles
101(1)
Summary
101(1)
Sources Cited
101(2)
Journal Entry 5: What Is the Basis of My Beliefs?
103(4)
Patterns of Behavior
107(34)
Self-Perception
107(2)
Self-Assessment Exercise 2
109(4)
Components of Self-Concept
110(2)
Effects on Behavior
112(1)
Effects on Disease
112(1)
Enhancing Self-Concept
113(6)
List Your Resources
113(1)
Enlist Subpersonalities
113(1)
Compliments
114(1)
Assertiveness
114(1)
The Assertiveness Ladder
115(2)
Interpersonal Effectiveness Training
117(1)
Avoid Negative Self-Talk
118(1)
Examine Negative Beliefs
118(1)
``Go Fever'' or Type A Behavior
119(2)
Self-Assessment Exercise 3
121(1)
Exercises
122(2)
Practice Concentration
122(1)
Planning
123(1)
Examine Attachment Involvement
123(1)
Anxiety
124(2)
Self-Assessment Exercise 4
126(2)
Exercise
128(1)
Thought-Stopping
128(1)
Stress and the Need for Control
129(1)
Self-Assessment Exercise 5
129(3)
Exercises
132(2)
Keep a Journal
132(1)
Calm Yourself
132(1)
Reality Check
132(1)
Let Go of Judgments
133(1)
Cognitive Restructuring
133(1)
Examine Beliefs
134(1)
Summary
134(1)
Sources Cited
135(2)
Journal Entry 6: Self-Talk
137(4)
Demands and Expectations
141(38)
Change
141(1)
Life Events
142(1)
Self-Assessment Exercise 6
143(4)
Control
145(1)
Challenge
145(1)
Commitment
145(2)
Exercises
147(1)
Establish Routines
147(1)
Avoid Change
147(1)
Plan for Change
147(1)
Action Plan
148(1)
Self-Assessment Exercise 7
148(1)
Frustration
149(4)
Overcrowding
150(1)
Discrimination
151(1)
Socioeconomic Factors
152(1)
Bureacracy
152(1)
Exercises
153(5)
Express Your Frustration
153(1)
Determine Your Real Outcomes
154(1)
Choose Alternatives
155(3)
Examine Beliefs
158(1)
Question
158(1)
Answers
158(1)
Turning Beliefs Around
159(1)
Take Action
159(1)
Behavioral Skills
159(1)
Overload
159(1)
Urban Overload
160(1)
Self-Assessment Exercise 8
160(3)
Occupational Overload
161(1)
Academic Overload
162(1)
Domestic Overload
163(1)
Exercises
163(2)
Expressing Your Feelings
163(1)
Negotiate
164(1)
Manage Time
164(1)
Say What You Want
164(1)
Delegate
164(1)
Expectation History
165(1)
Examine Beliefs
165(1)
Decision Making and Problem Solving
165(2)
Exercise
167(1)
Boredom and Loneliness
168(1)
Self-Assessment Exercise 9
169(1)
Exercises
170(1)
Keep a Journal
170(1)
Physical Activity
170(1)
Join a Social Group
170(1)
Ask for Human Contact
170(1)
Examine Beliefs
170(1)
Summary
171(1)
Sources Cited
171(2)
Journal Entry 7: Time
173(6)
Stress and the Human-Environment Interaction
179(24)
Time and Body Rhythms
179(2)
Jet Lag
180(1)
Self-Assessment Exercise 10
181(1)
Eating and Drinking Habits
182(12)
Sympathomimetic Agents
183(1)
Hypoglycemic Stress
184(1)
Sodium Intake and Fluid Retention
185(1)
Eating Guidelines
185(2)
The Stress of Overnutrition
187(2)
Drugs, Alcohol, and Tobacco
189(5)
Noise Pollution
194(2)
Music Therapy
195(1)
Climate and Altitude
196(1)
Summary
197(1)
Sources Cited
198(1)
Journal Entry 8: Making Choices
199(4)
Stress in Relationships
203(24)
Love
203(2)
Relationships
205(13)
Making a Relationship Work
207(3)
Living Together
210(1)
Communication
211(1)
Fighting Fair
212(2)
Areas of Stressful Conflict
214(4)
Separation
218(1)
Loneliness
219(2)
Summary
221(1)
Sources Cited
221(2)
Journal Entry 9: Relationships and Conflict
223(4)
The Stress of Trauma and Terror
227(18)
Historical Background
227(2)
Terrorism
229(1)
Posttraumatic Stress Disorder
230(7)
Consequences
231(1)
The Nature of Posttraumatic Stress
231(3)
Traumatic Events
234(1)
Coping with Traumatic Stress
234(3)
Violence: A Special Form of Crisis
237(1)
Summary
238(1)
Sources Cited
239(2)
Journal Entry 10: Responding to Terror
241(4)
Stress in the Workplace
245(28)
Job Stress
246(2)
Occupational Stressors
248(1)
Self-Assessment Exercise 11
248(1)
Organizational Stressors
249(6)
Lack of Financial Rewards
250(1)
Lack of Career Guidance
250(1)
Overspecialization
250(1)
Work Overload
251(1)
Hours Worked
251(3)
Decision Making
254(1)
Individual Stressors
255(3)
Occupational Frustration
255(1)
Job Ambiguity and Role Conflict
255(1)
Stifled Communication
256(1)
Discrimination
257(1)
Bureaucracy
257(1)
Inactivity and Boredom
258(1)
Environmental Stressors
258(4)
Change and Adaptation
259(2)
Violence in the Workplace
261(1)
Retirement
261(1)
Biological Factors in the Workplace
262(4)
Time Change
262(1)
Noise
263(1)
Lighting
263(1)
Computers and Eyestrain
264(1)
Carpal Tunnel Syndrome
264(1)
Temperature
265(1)
Physical Posture
265(1)
Compassion Fatigue: The Stress of Caring Too Much
266(1)
Summary
266(1)
Sources Cited
267(2)
Journal Entry 11: Right Livelihood
269(4)
Breathing and Relaxation
273(8)
Breathing Correctly
273(3)
Upper Costal Breathing
275(1)
Middle Costal Breathing
275(1)
Diaphragmatic Breathing
275(1)
Very Deep Breathing
275(1)
Breathing Exercises
276(2)
Breathing Down
276(1)
Controlled Tempo Breathing
277(1)
Breath Counting
278(1)
Summary
278(1)
Sources Cited
278(1)
Journal Entry 12: Chakra Breathing
279(2)
Muscle Relaxation
281(26)
Neuromuscular Exercises
282(9)
The Learning Phase
283(1)
Preparation
283(1)
Lower Extremities
284(1)
Hips and Knees
285(1)
Trunk
286(1)
Upper Extremities
287(2)
Head, Neck, and Face
289(2)
Other Muscle Relaxation Techniques
291(8)
Biofeedback
291(1)
Massage and Bodywork
292(5)
Aromatherapy
297(2)
Summary
299(1)
Sources Cited
299(2)
Journal Entry 13: Muscle Relaxation
301(6)
Autogenics and Visual Imagery
307(12)
Autogenic Relaxation Training: Relaxation Recall
307(6)
Legs Heavy and Warm
309(1)
Center of Warmth
309(1)
Arms Heavy and Warm
310(1)
Freedom Posturing
310(2)
Your Special Place
312(1)
Visual Imagery
313(1)
Summary
314(1)
Sources Cited
314(1)
Journal Entry 14: Visual Imagery
315(4)
Yoga and Stretch-Relaxation
319(18)
Yoga
319(1)
Stretch-Relaxation Exercises
319(13)
Toe Raise, Knee Stretch, Toe Touch
321(2)
Back Stretch Forward and Reverse, Standing Trunk Bend
323(3)
Wall Reach, Sky Reach, Shoulder Roll, Back Reach, Shoulder Elevation
326(6)
Summary
332(1)
Sources Cited
332(1)
Journal Entry 15: Feeling Sense
333(4)
Meditation
337(18)
Brain Waves
338(1)
Types of Meditation
339(2)
Concentration
340(1)
Contemplation
340(1)
Meditation and the Reduction of Stress Arousal
341(2)
How to Meditate
343(5)
Mindfulness and Insight Meditation
346(2)
The Need for Practice
348(1)
Summary
348(1)
Sources Cited
348(1)
Journal Entry 16: Meditation
349(6)
Stress Reduction through Physical Activity
355(20)
Exercise and Mental/Emotional Stress Alleviation
355(3)
Depression
355(1)
Anxiety
356(1)
Self-Esteem
357(1)
Exercise and Emotional Energy or Mood
357(1)
The Benefits of Exercise in Preventing and Alleviating Physical Stress and Disease
358(3)
Weight Loss and Maintenance
358(1)
Increased Muscle Strength and Endurance
358(1)
Stronger Heart and Better ``Tuning'' of the Heartbeat
359(1)
Increased Lung Capacity
359(1)
Stronger Bones
359(1)
Improved Serum-Cholesterol Level and HDL/LDL Ratio
360(1)
Increased Range of Motion
360(1)
Greater Efficiency, Attention, and Economy of Movement
360(1)
Greater Alertness
360(1)
Diminished Effects of Aging
360(1)
Why Do People Exercise?
361(1)
Some Guidelines and Principles of Exercise
362(4)
The Most Beneficial Exercise Is Regular Exercise
362(1)
Variety Should Be Incorporated
363(1)
Exercise Precautions for the Elderly and/or Out-Of-Shape
364(1)
The Overload Principle
364(2)
Aerobics Program
366(2)
Heartrate
366(2)
Intensity and Duration
368(1)
Flexibility Program
368(1)
Muscular Strength and Endurance Programs
369(1)
Summary
369(1)
Sources Cited
369(2)
Journal Entry 17: Exercise, Exercise
371(4)
Your Personal Stress-Management Plan
375(24)
Readiness
376(3)
The Readiness Scale
376(3)
Developing the Plan
379(13)
Step 1. What Do You Want to Accomplish?
379(3)
Step 2. How Will Things Be Different or Better in Your Life?
382(1)
Step 3. How Do You Know When You Have Achieved an Outcome?
383(1)
Step 4. What Are Your Useful Resources?
383(3)
Step 5. What Are Your Blocks to Success?
386(1)
Step 6. Devise an Action Plan
387(2)
Step 7. Devise a Revised Plan
389(3)
A Sample Practice Plan
392(1)
Summary
393(1)
Sources Cited
394(1)
Journal Entry 18: Readiness
395(4)
Final Note 399(2)
Final Journal Entry: The Toolbox 401(6)
Appendix: Personal Stressor Profile Summary 407(2)
Glossary 409(6)
Index 415


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