Controlling Stress and Tension

by Girdano, Daniel A.; Dusek, Dorothy E.; Everly, George S.

• ISBN13: 9780205317240
• ISBN10: 0205317243
• Edition: 6th
• Format: Paperback
• Copyright: 2001-01-01
• Publisher: Benjamin Cummings

Summary

The most academic and research-oriented text on the market, this edition covers stress management in depth, using an applied approach. Controlling Stress and Tension, Sixth Edition, represents many editions of class-tested success. Thousands of students at hundreds of universities and colleges have used this text in departments ranging from health education to nursing and psychology. Every technique, old and new, has been class tested and also applied in seminars and private practice. The first edition of CST was a pioneering work originating from the author's work in psychophysiology research.

Table of Contents

Preface	xiii
Stress, Stressors, and Stress Management	1	(14)
Stressors in Life	1	(3)
Frequency, Intensity, Duration, and Valence	2	(2)
Stress and Disease	4	(5)
Disorders of Arousal	5	(4)
Stress Management	9	(5)
Intervention Points	9	(1)
Free Will and Mindfulness	9	(2)
Choices	11	(3)
Sources Cited	14	(1)
Systems That Control Stress Arousal	15	(14)
The Purpose of the Stress Response	15	(1)
The Basic Systems of Control	16	(9)
The Autonomic Nervous System (ANS)	16	(9)
Autonomic Control of the Stress Response	25	(1)
The Endocrine System	25	(3)
The Pituitary: The Master Gland	26	(1)
The Adrenal Glands	26	(2)
Sources Cited	28	(1)
The Body's Response to Stress	29	(21)
The Stress Response Pathway	29	(15)
The Muscles' Response	35	(1)
The Gastrointestinal Response	36	(3)
The Brain's Response	39	(1)
The Cardiovascular Response	40	(3)
The Skin's Response	43	(1)
The Immune System's Response	44	(3)
Structure and Function of the Immune System	44	(2)
Stress and the Immune System	46	(1)
The Prevention and Treatment of Diseases of Arousal	47	(2)
Sources Cited	49	(1)
Stressful Emotions, Thoughts, and Beliefs	50	(18)
The Development of Human Emotion	51	(5)
Self-Assessment Exercise 1	55	(1)
Pain and Pleasure	56	(1)
Emotional Energy	56	(5)
Stressful Emotional Patterns	58	(1)
Emotion Recall Exercise	59	(1)
Breaking Unhealthy Emotional Cycles	60	(1)
Thoughts and Beliefs	61	(3)
Thoughts	61	(1)
Beliefs	62	(2)
Exercises to Decrease Emotional Stress	64	(2)
Learn Anger Management	64	(1)
Examine Beliefs Regarding Anger	65	(1)
Explore Your Fear History	65	(1)
Take Action	65	(1)
Give Away Fear	66	(1)
Examine Beliefs Regarding Fear	66	(1)
Sources Cited	66	(2)
The Human Spirit	68	(12)
Living the Spiritual Life	69	(2)
Stress in Seeking Spirit	71	(1)
Two Insights from Science	72	(1)
Personality and Individuality	73	(2)
The Forces	75	(1)
Steps toward Enlightenment	75	(2)
Exercises	77	(2)
Honor Code	77	(1)
Lies I Have Told	78	(1)
The Four Major Questions	78	(1)
Mysteries and Miracles	78	(1)
Sources Cited and Recommended Readings	79	(1)
Patterns of Behavior	80	(28)
Self-Perception	80	(4)
Self-Assessment Exercise 2	81	(1)
Components of Self-Concept	82	(1)
Effects on Behavior	83	(1)
Effects on Disease	84	(1)
Enhancing Self-Concept	84	(11)
List Your Resources	85	(1)
List Subpersonalities	85	(1)
Affirmations	85	(1)
Compliments	86	(1)
Assertiveness	86	(1)
The Assertiveness Ladder	87	(2)
Interpersonal Effectiveness Training	89	(1)
Recognition	89	(1)
Analysis	90	(1)
Action	90	(1)
Avoid Negative Self-Talk	90	(1)
Examine Negative Beliefs	91	(1)
``Go Fever''	91	(3)
Self-Assessment Exercise 3	94	(1)
Exercises	95	(5)
Practice Concentration	95	(1)
Planning	95	(1)
Examine Attachment Involvement	96	(1)
Anxiety	96	(2)
Self-Assessment Exercise 4	98	(2)
Exercises	100	(3)
Thought Stopping	100	(1)
Stress and the Need for Control	100	(1)
Self-Assessment Exercise 5	101	(2)
Exercises	103	(3)
Keep a Journal	103	(1)
Calm Yourself	104	(1)
Reality Check	104	(1)
Let Go of Judgments	104	(1)
Cognitive Restructuring	104	(2)
Examine Beliefs	106	(1)
Sources Cited	106	(2)
Demands and Expectations	108	(33)
Change	108	(6)
Self-Assessment Exercise 6	110	(3)
Control	113	(1)
Challenge	113	(1)
Commitment	113	(1)
Exercises	114	(7)
Establish Routines	114	(1)
Avoid Change	114	(1)
Plan for Change	115	(1)
Action Plan	115	(1)
Frustration	116	(1)
Overcrowding	116	(1)
Self-Assessment Exercise 7	117	(1)
Discrimination	118	(1)
Socioeconomic Factors	118	(1)
Bureaucracy	119	(2)
Exercises	121	(5)
Express Your Frustration	121	(1)
Determine Your Real Outcomes	121	(1)
Choose Alternatives	122	(2)
Examine Beliefs	124	(1)
Question	125	(1)
Answers	125	(1)
Turning Beliefs Around	125	(1)
Take Action	126	(1)
Behavioral Skills	126	(1)
Overload	126	(4)
Urban Overload	126	(1)
Self-Assessment Exercise 8	127	(1)
Occupational Overload	128	(1)
Academic Overload	129	(1)
Domestic Overload	129	(1)
Exercises	130	(3)
Expressing Your Feelings	130	(1)
Negotiate	130	(1)
Manage Time	131	(1)
Say What You Want	132	(1)
Delegate	132	(1)
Expectation History	132	(1)
Examine Beliefs	133	(1)
Decision Making and Problem Solving	133	(5)
Exercise	135	(1)
Boredom and Loneliness	136	(1)
Self-Assessment Exercise 9	137	(1)
Exercises	138	(1)
Keep a Journal	138	(1)
Physical Activity	138	(1)
Join a Social Group	138	(1)
Ask for Human Contact	138	(1)
Examine Beliefs	139
Sources Cited	138	(3)
Stress and the Human Environment Interaction	141	(18)
Time and Body Rhythms	141	(3)
Self-Assessment Exercise 10	143	(1)
Eating and Drinking Habits	144	(13)
Sympathomimetic Agents	144	(1)
Hypoglycemic Stress	145	(1)
Sodium Intake and Fluid Retention	146	(2)
Eating Guidelines	148	(2)
Drugs, Alcohol, and Tobacco	150	(4)
Noise Pollution	154	(2)
Music Therapy	156	(1)
Climate and Altitude	157	(1)
Sources Cited	158	(1)
Stress in Relationships	159	(80)
Love	159	(2)
Relationships	161	(71)
Making a Relationship Work	164	(1)
Living Together	165	(63)
Upper Extremities	228	(2)
Head, Neck, and Face	230	(2)
Biofeedback	232	(6)
Massage and Bodywork	234	(1)
Traditional Massage	234	(1)
Structural/Functional/Movement Integration	235	(3)
Sources Cited	238	(1)
Autogenics and Visual Imagery	239	(8)
Autogenic Relaxation Training: Relaxation Recall	239	(6)
Legs Heavy and Warm	241	(1)
Center of Warmth	241	(1)
Arms Heavy and Warm	242	(1)
Freedom Posturing	242	(1)
Situation 1	243	(1)
Situation 2	243	(1)
Your Special Place	244	(1)
Visual Imagery	245	(1)
Sources Cited	246	(1)
Yoga and Stretch-Relaxation	247	(14)
Yoga	247	(1)
Stretch-Relaxation Exercises	247	(13)
Toe Raise, Knee Stretch, Toe Touch	248	(2)
Back Stretch Forward and Reverse, Standing Trunk Bend	250	(3)
Wall Reach, Sky Reach, Shoulder Roll, Back Reach, Shoulder Elevation	253	(7)
Sources Cited	260	(1)
Meditation	261	(13)
Brainwaves	262	(1)
Types of Meditation	263	(1)
Concentration	264	(1)
Contemplation	265	(1)
Meditation and the Reduction of Stress Arousal	266	(1)
How to Meditate	267	(6)
Mindfulness and Insight Meditation	271	(1)
The Need for Practice	272	(1)
Sources Cited	273	(1)
Stress Reduction through Physical Activity	274	(15)
Physical Activity as Treatment	275	(1)
Physical Activity in the Prevention of Disease	276	(1)
Exercise for Well-Being and Tranquility	277	(1)
Beyond Competition	278	(1)
High-Risk Activity	279	(1)
Exercise Assessment	279	(3)
Exercise Program Benefits and Guidelines	282	(2)
Stronger Heart and Better ``Tuning'' of the Heartbeat	282	(1)
Increased Muscle Strength and Endurance	282	(1)
Increased Lung Capacity	282	(1)
Stronger Bones	282	(1)
Improved Serum-Cholesterol Level and HDL/LDL Ratio	283	(1)
Improved Body Composition	283	(1)
Increased Range of Motion	283	(1)
Greater Efficiency, Attention, and Economy of Movement	283	(1)
Greater Alertness	283	(1)
Diminished Effects of Aging	283	(1)
Preprogram Guidelines and Principles	284	(4)
Regularity	284	(1)
Variety	284	(1)
The Overload Principle	284	(1)
Aerobics Program	285	(1)
Heart Rate	285	(1)
Intensity and Duration	286	(1)
Flexibility Program	287	(1)
Muscular Strength and Endurance Programs	287	(1)
Sources Cited	288	(1)
Your Personal Stress-Management Plan	289	(17)
Developing the Plan	290	(4)
Step 1. What Do You Want to Accomplish?	290	(3)
Step 2. How Will Things Be Different or Better in Your Life?	293	(1)
Outcome Visulization	294	(7)
Step 3. How Do You Know When You Have Achieved an Outcome?	294	(1)
Step 4. What Are Your Useful Resources?	295	(1)
Finding a Resource State	295	(3)
Step 5. What are Your Blocks to Success?	298	(1)
Fear of Failure	298	(1)
Fear of Success	298	(1)
Step 6. Devise an Action Plan	299	(1)
Step 7. Devise a Revised Plan	300	(1)
A Sample Practice Plan	301	(4)
Sources Cited	305	(1)
Appendix: Personal Stressor Profile Summary	306	(3)
Index	309