Comprehensive Stress Management

by Greenberg

• ISBN13: 9780072557077
• ISBN10: 0072557079
• Edition: 8th
• Format: Paperback
• Copyright: 2004-01-01
• Publisher: MCG/WCB

Summary

Using an informal, anecdotal style, author Jerrold Greenberg helps you to understand the scientific foundations underlying stress in the Ninth Edition. He discusses the latest research findings on the physical, psychological, sociological, and spiritual aspects of stress, and covers appropriate coping skills to help you manage stress in everyday life. With this edition you can: Use laboratory assessment activities and exercises to relate concepts to your own life and to help identify coping strategies. The text is now perforated for easy removal of the labs, allowing you to easily develop your own stress portfolio. Explore new research findings about managing stress with humor in Chapter 7, spirituality and stress in Chapter 8, and helpful breathing exercises and the value of pets in managing stress in Chapter 12. Learn how to assist in decreasing stress levels in your community through "Getting Along in Your Community" boxes that show how to apply the chapter content to related community projects. Book jacket.

Table of Contents

Preface	p. xvi
Scientific Foundations	p. 1
What Is Stress?	p. 2
The Pioneers	p. 3
Stress Theory	p. 6
Life-Events Theory	p. 6
Hardiness Theory	p. 7
Social Support Theory	p. 7
The Stressor	p. 7
Stress Reactivity	p. 8
Gender Differences in Reactivity	p. 10
A Definition of Stress	p. 10
Stress Management Goals	p. 10
The Way to Use This Book	p. 11
Your Personal Stress Profile and Activity Workbook	p. 11
The Stress Portfolio	p. 12
"Getting Involved in Your Community" Boxes	p. 13
Summary	p. 15
Notes	p. 16
Internet Resources	p. 17
Stress Psychophysiology	p. 18
The Brain	p. 18
The Endocrine System	p. 21
The Autonomic Nervous System	p. 24
The Cardiovascular System	p. 26
The Gastrointestinal System	p. 28
The Muscles	p. 28
The Skin	p. 29
Symptoms, Stress, and You	p. 30
Summary	p. 31
Notes	p. 31
Internet Resources	p. 32
How Much Do You Know About Stress Psychophysiology?	p. 33
What Are Your Physiological Reactions to Stress?	p. 34
Stress and Illness/Disease	p. 35
Hot Reactors	p. 35
Psychosomatic Disease	p. 35
Stress and the Immunological System	p. 36
Stress and Serum Cholesterol	p. 38
Specific Conditions	p. 39
Hypertension	p. 39
Stroke	p. 40
Coronary Heart Disease	p. 41
Ulcers	p. 43
Migraine Headaches	p. 43
Tension Headaches	p. 45
Cancer	p. 46
Allergies, Asthma, and Hay Fever	p. 46
Rheumatoid Arthritis	p. 48
Backache	p. 48
TMJ Syndrome	p. 49
Posttraumatic Stress Disorder	p. 49
Stress and Other Conditions	p. 52
Summary	p. 52
Notes	p. 52
Internet Resources	p. 55
General Applications: Life-Situation and Perception Interventions	p. 57
Intervention	p. 58
A Model of Stress	p. 58
Feedback Loops in the Stress Model	p. 60
Setting Up Roadblocks	p. 60
Comprehensive Stress Management	p. 61
Eustress and the Model	p. 62
Taking Control	p. 63
Making a Commitment	p. 65
Summary	p. 67
Internet Resources	p. 67
Life-Situation Interventions Intrapersonal	p. 68
Eliminating Unnecessary Stressors	p. 68
Nutrition and Stress	p. 70
Noise and Stress	p. 77
Life Events and Stress	p. 78
Hassles and Chronic Stress	p. 80
Success Analysis	p. 81
Summary	p. 83
Notes	p. 83
Internet Resources	p. 84
What Is Your Resting Metabolic Rate (RMR)?	p. 85
What Stressful Events Do You Experience?	p. 86
Are Your Life Events Unhealthy?	p. 87
What Hassles Do You Encounter?	p. 88
Life-Situation Interventions Interpersonal	p. 89
Asserting Yourself	p. 89
Nonverbal Assertiveness	p. 90
Verbal Assertiveness	p. 91
Conflict Resolution	p. 92
Communication	p. 95
Nonverbal Communication	p. 95
Verbal Communication	p. 96
Time Management	p. 97
Assessing How You Spend Time	p. 97
Setting Goals	p. 98
Prioritizing	p. 98
Scheduling	p. 99
Maximizing Your Rewards	p. 99
Saying No	p. 99
Delegating	p. 99
Evaluating Tasks Once	p. 99
Using the Circular File	p. 100
Limiting Interruptions	p. 100
Investing Time	p. 100
Social Support Networking	p. 100
Summary	p. 103
Notes	p. 103
Internet Resources	p. 104
How Assertive Are You?	p. 105
How Do You Resolve Conflicts?	p. 106
How is Your Social Support?	p. 107
Perception Interventions	p. 109
Selective Awareness	p. 109
Stop to Smell the Roses	p. 111
Perspective and Selective Awareness	p. 112
An Attitude of Gratitude	p. 113
Humor and Stress	p. 114
Type A Behavior Pattern	p. 115
Self-Esteem	p. 118
Locus of Control	p. 119
Anxiety Management	p. 120
Test Anxiety	p. 121
Trait and State Anxiety	p. 121
Panic Disorder	p. 121
Social Phobia (Social Anxiety Disorder)	p. 122
Specific Phobias	p. 123
Coping Techniques	p. 123
Hardiness	p. 127
Summary	p. 128
Notes	p. 128
Internet Resources	p. 132
Are You a Type A?	p. 133
How Is Your Self-Esteem?	p. 134
How Is Your Physical Self-Esteem?	p. 135
What Is Your Locus of Control?	p. 136
What Is Your Level of Anxiety?	p. 138
What Is Your Level of Test Anxiety?	p. 139
What Is Your Level of Social Physique Anxiety?	p. 140
Do You have Irrational Beliefs?	p. 141
Spirituality and Stress	p. 143
Spiritual Health	p. 143
Religion and Spirituality	p. 144
Spirituality and Health	p. 144
How Spirituality and Religion Affect Health	p. 145
Control Theory	p. 146
Social Support Theory	p. 147
Spirituality, Social Support, and Terrorism	p. 147
Placebo Theory	p. 148
Forgiveness and Health	p. 148
Volunteerism as a Spiritual and Healthy Activity	p. 149
Service-Learning: A Spiritual and Academic Activity	p. 149
Closing Thoughts on Spirituality, Health, and Managing Stress	p. 151
Summary	p. 153
Notes	p. 153
Internet Resources	p. 155
General Applications: Relaxation Techniques	p. 157
Meditation	p. 158
What Is Meditation?	p. 158
Types of Meditation	p. 158
Benefits of Meditation	p. 160
Physiological Effects	p. 160
Psychological Effects	p. 161
How to Meditate	p. 161
Making Time for Meditation	p. 163
Summary	p. 164
Notes	p. 164
Internet Resources	p. 166
Is Meditation for You?	p. 167
Autogenic Training and Imagery	p. 169
What Is Autogenic Training?	p. 169
Benefits of Autogenic Training	p. 170
Physiological Effects	p. 170
Psychological Effects	p. 170
How to Do Autogenic Training	p. 171
Prerequisites	p. 171
Body Position	p. 171
Six Initial Stages of Autogenic Training	p. 172
Imagery	p. 173
An Autogenic Training Experience	p. 174
Summary	p. 176
Notes	p. 177
Internet Resources	p. 178
Is Autogenic Training for You?	p. 179
Progressive Relaxation	p. 181
Bracing	p. 181
What Is Progressive Relaxation?	p. 182
Benefits of Progressive Relaxation	p. 183
Physiological Effects	p. 183
Psychological Effects	p. 183
How to Do Progressive Relaxation	p. 183
Cues Identifying Tension	p. 184
Prerequisites	p. 184
Body Position	p. 184
Exercises	p. 185
Other Short Exercises	p. 189
Summary	p. 189
Notes	p. 190
Internet Resources	p. 191
Is Progressive Relaxation for You?	p. 193
Other Relaxation Techniques	p. 195
Biofeedback	p. 195
Benefits of Biofeedback	p. 196
How to Relax Using Biofeedback	p. 198
How to Arrange for Biofeedback Training	p. 199
Diaphragmatic Breathing	p. 199
Body Scanning	p. 200
Massage and Acupressure	p. 201
Yoga and Stretching	p. 201
Repetitive Prayer	p. 202
Quieting Reflex	p. 202
Instant Calming Sequence	p. 202
Mindfulness	p. 203
Music and Relaxation	p. 203
Tai Chi	p. 204
Pets and Stress	p. 205
Summary	p. 207
Notes	p. 207
Internet Resources	p. 211
General Applications: Physiological Arousal and Behavior Change Interventions	p. 213
Physiological Arousal Interventions Exercise	p. 214
Exercise and Health	p. 215
Aerobic and Anaerobic Exercise	p. 215
Physical Health	p. 216
Psychological Health	p. 217
Can Physical Fitness and Exercise Make You Smarter?	p. 219
The Healthy Way to Exercise	p. 220
Principles of Exercise	p. 221
Intensity, Frequency, and Duration	p. 222
Assessing Your Cardiorespiratory Fitness	p. 222
Starting an Exercise Program	p. 222
How to Exercise	p. 223
Do's and Don'ts	p. 223
Competition and Enjoyment	p. 224
Choosing an Exercise Program	p. 225
Swimming	p. 225
Rope Jumping	p. 226
Bicycling	p. 226
Walking	p. 226
Jogging	p. 227
Aerobic Dance	p. 228
Low-Impact Aerobic Dance	p. 229
Stretching	p. 230
Weight Training	p. 230
Exercise and the Elderly	p. 230
Where to Get More Information	p. 231
Exercise-Keeping It Going	p. 235
Summary	p. 235
Notes	p. 236
Internet Resources	p. 237
Strategies for Decreasing Stressful Behaviors	p. 238
Health and Lifestyle Behaviors	p. 238
Health-Related Behavior Assessment	p. 238
Selected Lifestyle Behaviors	p. 238
Barriers to Action	p. 239
Locus of Control	p. 239
Methods for Decreasing Stressful Behaviors	p. 240
Self-Monitoring	p. 240
Tailoring	p. 240
Material Reinforcement	p. 241
Social Reinforcement	p. 241
Social Support	p. 242
Self-Contracting	p. 242
Contracting with a Significant Other	p. 242
Shaping	p. 243
Reminders	p. 243
Self-Help Groups	p. 243
Professional Help	p. 243
Application of Behavior Change Techniques	p. 244
Example: Exercise	p. 244
Behavior Change Theories and Stress	p. 244
Stages of Change Theory	p. 245
Self-Efficacy Theory	p. 246
The Theory of Reasoned Action and the Theory of Planned Behavior	p. 247
Summary	p. 248
Notes	p. 249
Internet Resources	p. 250
Are Your Behaviors Healthy?	p. 251
Are Your Lifestyle Behaviors Healthy?	p. 253
What Are Your Barriers to Behaving Healthfully?	p. 254
How Much Control Do You Have?	p. 255
Diversity and Stress	p. 257
"Minority" Defined	p. 257
Positive Aspects of Minority Status	p. 258
An Introduction to the Descriptions of Problems Paced by Minorities	p. 259
Stressors Challenging Minorities	p. 260
Health Status	p. 261
National Health Objectives and Diversity	p. 262
Infant Mortality	p. 263
Life Expectancy	p. 264
Years of Potential Life Lost	p. 264
High Blood Pressure	p. 264
Acquired Immune Deficiency Syndrome (AIDS)	p. 265
Cancer	p. 266
Mental Health	p. 266
Poverty and Educational Level	p. 266
Family Life	p. 267
Homelessness	p. 268
Family Structure	p. 268
Age and Physical Disability	p. 269
Elders	p. 269
People with Disabilities	p. 270
Summary	p. 271
Notes	p. 271
Internet Resources	p. 273
Specific Applications	p. 275
Occupational Stress	p. 276
Occupational Stress Cycle	p. 276
What Is Occupational Stress?	p. 277
Why Is Occupational Stress of Concern?	p. 278
Gender and Occupational Stress	p. 282
Disease and Occupational Stress	p. 282
Physiological Effects	p. 283
Disease States	p. 283
Psychological Effects	p. 283
Occupational Stressors	p. 284
Lack of Participation	p. 284
Role Problems	p. 284
Job Dissatisfaction	p. 286
The Work Environment	p. 286
The Workaholic	p. 286
Burnout	p. 289
Women and Work Outside the Home	p. 290
Sexual Harassment at Work	p. 292
Working in the Home	p. 294
Interventions	p. 295
Life-Situation Interventions	p. 295
Perception Interventions	p. 295
Emotional Arousal Interventions	p. 296
Physiological Arousal Interventions	p. 296
Managing Occupational Stress	p. 296
Summary	p. 297
Notes	p. 298
Internet Resources	p. 301
Do You Have Occupational Stress?	p. 303
Are You a Workaholic?	p. 304
Do You Have Burnout or Brownout?	p. 305
Stress and the College Student	p. 307
The Younger College Student	p. 308
Lifestyle Change	p. 308
Grades	p. 309
Course Overload	p. 309
Finances	p. 310
Friendship	p. 311
Love	p. 312
Sex	p. 312
HIV/AIDS	p. 314
Other Sexually Transmitted Infections	p. 316
Date Rape	p. 316
Shyness	p. 317
Jealousy	p. 318
Breakups	p. 318
The Older College Student	p. 318
Career and School	p. 319
Family and School	p. 319
Self-Doubt	p. 319
The Minority College Student	p. 320
Interventions	p. 321
Life-Situation Interventions	p. 321
Perception Interventions	p. 324
Emotional Arousal Interventions	p. 325
Physiological Arousal Interventions	p. 325
Summary	p. 326
Notes	p. 326
Internet Resources	p. 327
How Intimate Are Your Friendships?	p. 329
What Type of Lover Are You?	p. 331
Family Stress	p. 333
The Family	p. 333
Needs Satisfied by the Family	p. 333
The Effective Family	p. 334
The Changing Family	p. 335
Marriage	p. 336
Cohabitation	p. 337
Divorce	p. 337
Single-Parent Families	p. 339
Gay and Lesbian Families	p. 339
Family Stressors	p. 340
The Dual-Career Family	p. 341
Children	p. 341
Family Planning	p. 342
Adoption	p. 343
Mobility	p. 346
Violence: A Family Matter	p. 346
Financial Stressors	p. 348
Other Stressors	p. 349
A Model of Family Stress	p. 350
Interventions	p. 350
Life-Situation Interventions	p. 350
Financial Stress Interventions	p. 353
Perception Interventions	p. 354
Emotional Arousal Interventions	p. 356
Physiological Arousal Interventions	p. 356
Summary	p. 356
Notes	p. 357
Internet Resources	p. 358
Are You Ready for Marriage?	p. 359
How Do You View Abortion?	p. 360
Stress and the Elderly	p. 361
The Elderly: A Description	p. 362
Test of Knowledge About the Elderly	p. 362
Adjustment in the Later Years	p. 363
Erik Erikson: Life Crises	p. 363
Robert Havighurst: Developmental Tasks	p. 363
Positive Change	p. 363
Exercise and the Elderly	p. 364
Retirement	p. 365
Caregiving	p. 366
Death and Dying	p. 368
Death	p. 368
Dying	p. 368
Grief	p. 370
Interventions	p. 371
Life-Situation Interventions	p. 371
Perception Interventions	p. 373
Emotional Arousal Interventions	p. 375
Physiological Arousal Interventions	p. 376
Summary	p. 376
Notes	p. 377
Internet Resources	p. 378
What Are Your Attitudes Toward Death?	p. 379
What Are Your Feelings About Death?	p. 380
Epilogue	p. 381
Appendix	p. A-1
Stress Information Resources
Glossary	p. G-1
Selected Bibliography	p. B-1
Credits	p. C-1
Index	p. I-1
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