Essentials of Managing Stress

by Seaward, Brian Luke

• ISBN13: 9780763736514
• ISBN10: 0763736511
• Format: Paperback
• Copyright: 2006-03-01
• Publisher: Jones & Bartlett

Summary

Essentials of Managing Stress teaches practical skills and techniques to handle the daily stresses in life. Providing a basic introduction to stress management, this text emphasizes that one must look at the mind, body, and spirit as equal parts of the whole person to deal with stress effectively. Each chapter has a streamlined format to give the reader just the information needed to learn the stress management concepts. All the chapters are followed by exercises, worksheets, and activities providing the reader with an opportunity to try well-established as well as innovative stress management techniques. Every NEW text includes a Relaxation CD at no additional cost to your students!

Table of Contents

Acknowledgements	xv
About the Author	xvi
Introduction: One Planet Under Stress	xvii
Part 1 The Wellness Mandala: Holistic Stress Management	1	(94)
The Nature of Stress	3	(24)
Definitions of Stress	5	(1)
The Stress Response	6	(1)
Tend and Befriend	7	(1)
Types of Stress	7	(1)
Types of Stressors	8	(2)
The General Adaptation Syndrome	10	(1)
Stress and Insomnia	11	(1)
Stress in the Changing World	12	(5)
A Holistic Approach to Stress Management	17	(3)
The Premise of Holistic Stress Management	20	(1)
The Nature of Holistic Stress Management	20	(1)
The Power of Adaptation	21	(1)
The Focus of This Text	21	(1)
Additional Resources	22	(1)
Exercise 1.1: Are You Stressed?	23	(1)
Exercise 1.2: Personal Stress Inventory: Top 10 Stressors	24	(1)
Exercise 1.3: Self-Assessment: Poor Sleep Habits Questionnaire	25	(2)
The Body: The Battlefield for the Mind's War Games	27	(16)
Stress and Chronic Pain	28	(1)
Your Human Space Suit	28	(1)
Fight or Flight with a Bite	28	(1)
Gross Anatomy and Physiology	29	(1)
Subtle Anatomy and Physiology	29	(2)
Stress and the Immune System	31	(1)
The Stress and Disease Connection	32	(1)
The Dynamics of Self-Healing	33	(1)
Additional Resources	34	(1)
Exercise 2.1: Physical Symptoms Questionnaire	35	(1)
Exercise 2.2: Your Picture of Health	36	(1)
Exercise 2.3: Subtle Anatomy Energy Map	37	(3)
Exercise 2.4: Energy Ball Exercise	40	(2)
Exercise 2.5: Subtle Energy System ``Vitamins''	42	(1)
The Emotions: From a Motivation of Fear to a Motivation of Love	43	(12)
Healthy Emotions	44	(1)
Unhealthy Emotions	44	(1)
The Stress Emotions: Anger and Fear	44	(2)
Joy and Happiness: The Other (Eustress) Emotions	46	(1)
Additional Resources	46	(1)
Exercise 3.1: Anger Recognition Checklist	47	(1)
Exercise 3.2: Mismanaged Anger Style Indicator	48	(2)
Exercise 3.3: Creative Anger Management Skills Action Plan	50	(1)
Exercise 3.4: Confrontation of a Stressor	51	(2)
Exercise 3.5: Creative Altruism: The Power of Unconditional Love	53	(2)
The Mind: The Psychology of Stress	55	(12)
The Anatomy of Ego	56	(1)
The Power of Two Minds	57	(1)
The Death of Expectations	58	(1)
Finding the Meaning of Life	58	(1)
Energy Psychology	59	(1)
Stress-Prone and -Resistant Personalities	59	(1)
The Power of the Mind	60	(1)
Additional Resources	60	(1)
Exercise 4.1: Domestication of the Ego	61	(2)
Exercise 4.2: Stress-Prone Personality Survey	63	(1)
Exercise 4.3: Stress-Resistant Personality Survey	64	(1)
Exercise 4.4: Mind over Matter: Harnessing the Power of Your Mind	65	(2)
The Spirit: The Health of the Human Spirit	67	(28)
The Neglect of the Human Spirit	69	(1)
The Dance of Stress and Human Spirituality	69	(1)
Times of Spiritual Hunger	69	(1)
Windows of the Soul	69	(1)
Relationships, Values, and a Meaningful Purpose in Life	70	(1)
Roadblocks on the Spiritual Path	70	(1)
Distractions on the Spiritual Path	71	(1)
The Divine Mystery	71	(1)
Of Ego and Soul	72	(1)
Seasons of the Soul	72	(1)
Muscles of the Soul	73	(2)
Spiritual Potential and Spiritual Health	75	(1)
The Hero's Journey	75	(1)
Health of the Human Spirit	76	(1)
Additional Resources	76	(1)
Exercise 5.1: Stress and Human Spirituality	77	(1)
Exercise 5.2: Mandala of the Human Spirit	78	(2)
Exercise 5.3: The Pillars of Human Spirituality	80	(1)
Exercise 5.4: Personal and Interpersonal Relationships	81	(1)
Exercise 5.5: Your Personal Value System	82	(1)
Exercise 5.6: Your Meaningful Purpose in Life	83	(1)
Exercise 5.7: Roadblocks on the Human Path	84	(1)
Exercise 5.8: Distractions on the Human Path	85	(1)
Exercise 5.9: On Being a Good Mystic	86	(2)
Exercise 5.10: Your Seasons of the Soul	88	(1)
Exercise 5.11: Muscles of the Soul	89	(1)
Exercise 5.12: The Hero's Journey: Exploring the Wisdom of Joseph Campbell	90	(2)
Exercise 5.13: Health of the Human Spirit	92	(3)
Part 2 Effective Coping Skills	95	(86)
Reframing: Creating a Positive Mind-Set	97	(8)
The Ageless Wisdom of Positive Thinking	98	(1)
The Influence of the Media	98	(1)
An Attitude of Gratitude	98	(1)
The Art of Acceptance	99	(1)
The Power of Positive Affirmations	99	(1)
Developing Your Mastery of Reframing and Optimism	99	(1)
Tips to Incorporate the Practice of Reframing	100	(1)
Tips to Incorporate the Practice of Positive Affirmation Statements	100	(1)
Best Benefits of Reframing	100	(1)
Additional Resources	101	(2)
Exercise 6.1: Reframing: Seeing from a Bigger, Clearer Perspective	103	(1)
Exercise 6.2: 1,000 Things Went Right Today!	104	(1)
Comic Relief: The Healing Power of Humor	105	(12)
The Ageless Wisdom of Comic Relief and Humor Therapy	106	(1)
Humorous Insights	106	(1)
Types of Humor	107	(1)
How to Incorporate Humor Therapy into Your Life Routine	108	(1)
Best Benefits of Comic Relief	109	(1)
Additional Resources	109	(2)
Exercise 7.1: Working the Funny Bone	111	(2)
Exercise 7.2: Making a Tickler Notebook	113	(4)
Simple Assertiveness and Healthy Boundaries	117	(12)
The Ageless Wisdom of Assertiveness	118	(1)
The Art of Healthy Boundaries	119	(1)
Developing a Mastery of Healthy Boundaries	119	(1)
Benefits of Healthy Boundaries	119	(1)
The Anatomy of High Self-Esteem	119	(1)
The Anatomy of Assertiveness	120	(1)
Additional Resources	121	(2)
Exercise 8.1: Healthy Boundries: Building and Maintaining Personal Stability	123	(1)
Exercise 8.2: Value Assessment and Clarification	124	(2)
Exercise 8.3: Giving Your Self-Esteem a Healthy Boost	126	(3)
Time and Money: Effective Resource Management	129	(16)
The Ageless Wisdom of Time and Money as Important Resources	130	(1)
The Art of Money Matters	130	(3)
The Ageless Wisdom of Time Management	133	(3)
Additional Resources	136	(1)
Exercise 9.1: Your Relationship with Money Survey	137	(1)
Exercise 9.2: My Personal Budget Worksheet	138	(1)
Exercise 9.3: Time Management Idea Exchange	139	(1)
Exercise 9.4: The Importance of Prioritization	140	(1)
Exercise 9.5: Time Mapping	141	(2)
Exercise 9.6: Execution of Tasks	143	(1)
Exercise 9.7: Practicing the Art of Subtraction	144	(1)
Expressive Art Therapy	145	(8)
The Ageless Wisdom of Art Therapy	146	(1)
The Interpretation of Art in Art Therapy	147	(1)
Art Therapy and Chronic Illness	147	(1)
How to Incorporate Art Therapy into Your Life Routine	147	(1)
Best Benefits of Art Therapy	148	(1)
Additional Resources	148	(1)
Exercise 10.1: The Human Butterfly	149	(1)
Exercise 10.2: Beyond Words: Drawing for Emotional Relief	150	(1)
Exercise 10.3: Art Therapy Color Code	151	(2)
Creative Problem Solving	153	(12)
The Ageless Wisdom of Creativity	154	(1)
The Creative Process Revealed	154	(1)
Unlocking Your Creative Powers	155	(1)
From Creativity to Creative Problem Solving	156	(1)
How to Incorporate Creative Problem Solving into Your Life Routine	157	(1)
Best Benefits of Creative Problem Solving	157	(1)
Additional Resources	157	(2)
Exercise 11.1: The Roles of Creativity	159	(1)
Exercise 11.2: Getting the Creative Juices Going	160	(2)
Exercise 11.3: My Creativity Project	162	(2)
Exercise 11.4: Creative Problem Solving	164	(1)
Additional Coping Skills	165	(16)
Journaling: The Art of Soul Searching	166	(1)
Support Groups: Friends in Need	166	(1)
Social Engineering: Taking the Path of Least Resistance	166	(1)
Hobbies and Outside Interests: Following Your Bliss	167	(1)
Dream Therapy: The Royal Road of the Unconscious Mind	167	(1)
Forgiveness: The Art of Moving On with Your Life	167	(1)
The Healing Power of Prayer: Divine Connections	168	(1)
Additional Resources	169	(2)
Exercise 12.1: Journal Writing: Unwritten Letters	171	(2)
Exercise 12.2: Defining Your Support Group	173	(2)
Exercise 12.3: Hobbies and Outside Interests	175	(1)
Exercise 12.4: Dreams Revisited	176	(2)
Exercise 12.5: Sweet Forgiveness	178	(1)
Exercise 12.6: The Healthy Power of Prayer	179	(2)
Part 3 Effective Relaxation Techniques	181	(104)
The Art of Calm: Relaxation through the Five Senses	183	(10)
The Ageless Wisdom of Physical Relaxation	184	(1)
Sense of Sight	184	(1)
Sense of Sound	185	(1)
Sense of Smell	185	(1)
Sense of Taste	185	(1)
Sense of Touch	185	(1)
The Divine Sense	185	(1)
How to Incorporate Relaxation Techniques into Your Life Routine	185	(1)
Developing Your Mastery of Relaxation Techniques	186	(1)
Stress Relief and Chronic Pain	186	(1)
Best Benefits of Physical Relaxation	186	(1)
Additional Resources	187	(2)
Exercise 13.1: The Art of Calm: Relaxation through the Five Senses	189	(2)
Exercise 13.2: Relaxation Survival Kit	191	(2)
The Art of Breathing	193	(8)
The Ageless Wisdom of Breathing	194	(1)
How to Incorporate the Art of Conscious Breathing into Your Life	194	(1)
Developing Your Mastery of Diaphragmatic Breathing	194	(1)
Stress Relief and Chronic Pain	194	(1)
Best Benefits of Diaphragmatic Breathing	194	(1)
Additional Resources	195	(1)
Exercise 14.1: Breathing Clouds Meditation	196	(3)
Exercise 14.2: Dolphin Breath Meditation	199	(2)
The Art of Meditation	201	(14)
The Ageless Wisdom of Meditation	202	(1)
Types of Meditation	202	(1)
Insightful Meditation	203	(1)
Meditation and Cognitive Function	203	(1)
Meditation and ADD	204	(1)
How to Incorporate Meditation into Your Daily Routine	205	(1)
Suggestions for Meditation	205	(1)
Developing Your Mastery of Meditation	205	(1)
Stress Relief and Chronic Pain	206	(1)
Best Benefits of Meditation	206	(1)
Additional Resources	206	(1)
Exercise 15.1: Rainbow Meditation	207	(2)
Exercise 15.2: Healing Water Meditation	209	(1)
Exercise 15.3: Crystal Cave Meditation	210	(3)
Exercise 15.4: Celestial Heavens Meditation	213	(2)
The Power of Mental Imagery and Visualization	215	(12)
The Ageless Wisdom of Imagery and Visualization	216	(1)
Visualization and Imagery	216	(1)
The Art of Guided Visualization	216	(1)
Types of Visualization	216	(1)
The Essential Components of Visualization	217	(1)
How to Incorporate Imagery and Visualization into Your Life Routine	217	(1)
Stress Relief and Chronic Pain	218	(1)
Best Benefits of Imagery and Visualization	218	(1)
Additional Resources	218	(1)
Exercise 16.1: Solitude of a Mountain Lake	219	(1)
Exercise 16.2: The Body Flame	220	(2)
Exercise 16.3: Body Colors and the Healing Light	222	(3)
Exercise 16.4: Healthy DNA Meditation: Reprogramming Your Life's Potential	225	(2)
Soothing Sounds: Music to Relax By	227	(6)
The Ageless Wisdom of Music Therapy	228	(1)
The Physics of Health: Entrainment and Sympathetic Resonance	228	(1)
Good Vibrations: Music . . . Without Words	229	(1)
Tuning Out Bad Vibrations	229	(1)
How to Incorporate Music Therapy into Your Life Routine	229	(1)
Top 10 Recommended CDs of Relaxing Music	230	(1)
Developing Your Mastery of Music Therapy	230	(1)
Stress Relief and Chronic Pain	230	(1)
Best Benefits of Music (Sound) Therapy	230	(1)
Additional Resources	231	(1)
Exercise 17.1: Good Vibrations: From Sound to Music	232	(1)
Massage Therapy and Bodywork	233	(8)
The Ageless Wisdom of Massage Therapy	234	(2)
Other Touch Therapies	236	(1)
How to Incorporate Massage Therapy into Your Life Routine	236	(1)
Stress Relief and Chronic Pain	237	(1)
Best Benefits of Massage Therapy and Bodywork	237	(1)
Additional Resources	237	(1)
Exercise 18.1: Self-Massage	238	(3)
Hatha Yoga	241	(8)
The Ageless Wisdom of Yoga	242	(1)
Pranayama: The Art of Breathing	242	(1)
The Art of Conscious Stretching	242	(1)
How to Incorporate Hatha Yoga into Your Life Routine	242	(1)
Stress Relief and Chronic Pain	243	(1)
Best Benefits of Hatha Yoga	243	(1)
Additional Resources	244	(1)
Exercise 19.1: Salute to the Sun (Surya Namaskar)	245	(4)
Self-Hypnosis and Autogenics	249	(10)
The Ageless Wisdom of Self-Hypnosis	250	(1)
The Power of Suggestion	250	(1)
The Art of Self-Regulation	250	(1)
How to Incorporate Autogenics into Your Life Routine	251	(1)
Developing Your Mastery of Autogenic Training	251	(1)
Stress Relief and Chronic Pain	251	(1)
Best Benefits of Autogenics	251	(1)
Additional Resources	251	(2)
Exercise 20.1: The Power of Self-Suggestion	253	(1)
Exercise 20.2: The Direct Approach of Autogenics	254	(5)
Nutrition: Eating for a Healthy Immune System	259	(10)
Eating for a Healthy Immune System	259	(1)
The Ageless Wisdom of Healthy Eating	260	(1)
A Few Words About Water	261	(1)
Best Benefits of Healthy Eating	261	(1)
How to Incorporate the Practice of Healthy Eating into Your Life Routine	262	(4)
Best Benefits of Sound Nutritional Habits	266	(1)
Additional Resources	266	(1)
Exercise 21.1: Stress-Related Eating Behaviors	267	(1)
Exercise 21.2: The Rainbow Diet	268	(1)
Physical Exercise: Flushing Out the Stress Hormones	269	(10)
The Ageless Wisdom of Physical Exercise	270	(1)
Energy Balance	270	(1)
Cortisol and Weight Gain	271	(1)
The Mind-Body-Spirit Connection	271	(1)
How to Incorporate Physical Exercise into Your Life Routine	271	(1)
The All or None Conditioning Principle	272	(1)
Additional Tips for a Successful Exercise Program	273	(1)
Your Body's Natural Rhythms	273	(1)
Developing Your Mastery of Exercise as a Relaxation Technique	274	(1)
Best Benefits of Physical Exercise	274	(1)
Additional Resources	274	(1)
Exercise 22.1: Determing Your Target Heart Rate	275	(1)
Exercise 22.2: Personal Fitness Program Training Log	276	(1)
Exercise 22.3: Your Circulation Rhythms	277	(2)
Additional Relaxation Techniques	279	(6)
Tai Chi	280	(1)
Progressive Muscular Relaxation	280	(1)
Clinical Biofeedback	280	(1)
Additional Resources	281	(1)
Exercise 23.1: Progressive Muscular Relaxation	282	(3)
Part 4 Designing Your Personal Relaxation Program	285	(6)
Designing Your Personal Relaxation Program	287	(4)
Additional Resources	288	(1)
Energy Healing	288	(1)
Exercise 24.1: Mandala for Personal Health: Your Holistic Stress Management Strategy	289	(2)
Glossary	291	(10)
Index	301	(16)
Photo Credits	317