Managing Stress : Principles and Strategies for Health and Wellbeing

by Seaward, Brian Luke

• ISBN13: 9780763745745
• ISBN10: 076374574X
• Edition: 4th
• Format: Paperback
• Copyright: 2004-03-01
• Publisher: Jones & Bartlett

Summary

2004 AJN BOOK OF THE YEAR AWARD WINNER! Referred to as the "bible of stress management" by students and professionals, Managing Stress, Fourth Edition contains the most comprehensive approach honorin

Table of Contents

Foreword	xiii
Praise for Managing Stress	xv
Preface	xvii
Acknowledgments	xix
Introduction	xxi
To the Instructor	xxiii
PART I The Nature of Stress	1	(74)
The Nature of Stress	2	(29)
Definitions of Stress	4	(1)
The Stress Response	5	(2)
Tend and Befriend	6	(1)
Types of Stress	7	(1)
Types of Stressors	8	(6)
Bioecological Influences	8	(1)
Psychointrapersonal Influences	9	(1)
Social Influences	9	(5)
The General Adaptation Syndrome	14	(1)
Stress in a Changing World	15	(6)
Technostress	16	(2)
College Stress	18	(1)
Occupational Stress	19	(1)
Stress and the Retired Population	20	(1)
A Holistic Approach to Stress Management	21	(5)
Summary	26	(1)
Concepts and Terms	27	(1)
Self-Assessment	28	(1)
References and Resources	29	(2)
The Physiology of Stress	31	(13)
The Central Nervous System	32	(2)
The Vegetative Level	33	(1)
The Limbic System	33	(1)
The Neocortical Level	33	(1)
The Autonomic Nervous System	34	(1)
The Sympathetic and Parasympathetic Nervous Systems	34	(1)
The Endocrine System	35	(2)
The Neuroendocrine Pathways	37	(2)
The ACTH Axis	38	(1)
The Vasopressin Axis	38	(1)
The Thyroxine Axis	39	(1)
A Parable of Psychophysiology	39	(1)
A Decade of Brain Imaging Research	40	(1)
Summary	41	(1)
Concepts and Terms	41	(1)
Self-Assessment	42	(1)
References and Resources	43	(1)
Stress and Disease	44	(31)
Theoretical Models	46	(15)
The Borysenko Model	46	(3)
The Pert Model	49	(2)
The Gerber Model	51	(7)
The Pelletier Premodel	58	(3)
Target Organs and Their Disorders	61	(7)
Nervous System--Related Disorders	62	(2)
Immune System--Related Disorders	64	(4)
Summary	68	(1)
Concepts and Terms	68	(1)
Self-Assessment	69	(1)
References and Resources	70	(5)
PART II The Mind and Soul	75	(108)
Toward a Psychology of Stress	76	(27)
Freud and the Egg	77	(3)
Jung and the Iceberg	80	(4)
Elisabeth Kubler-Ross: The Death of Unmet Expectations	84	(2)
Viktor Frankl: A Search for Life's Meaning	86	(2)
Wayne Dyer: Guilt and Worry	88	(3)
The Sin of Guilt	89	(1)
The Art of Worrying	90	(1)
Leo Buscaglia: The Lessons of Self-Love	91	(2)
Abraham Maslow: The Art of Self-Actualization	93	(4)
A Tibetan Perspective of Mind and Stress	97	(1)
Some Theoretical Common Ground	98	(1)
Summary	99	(1)
Concepts and Terms	100	(1)
Self-Assessment	101	(1)
References and Resources	102	(1)
The Stress Emotions: Anger and Fear	103	(19)
The Anatomy of Anger	104	(8)
Gender Differences	106	(1)
Physiological Responses	107	(1)
The Myth of Catharsis	108	(1)
Anger Mismanagement Styles	109	(2)
Creative Anger Strategies	111	(1)
The Anatomy of Fear	112	(5)
Basic Human Fears	114	(2)
Strategies to Overcome Fear	116	(1)
Depression: A By-Product of Anger or Fear?	117	(1)
Summary	118	(1)
Concepts and Terms	118	(1)
Self-Assessment	119	(1)
References and Resources	120	(2)
Stress-Prone and Stress-Resistant Personalities	122	(22)
Type A Behavior	124	(5)
Demographic Analysis of Type A Behavior	126	(1)
Hostility: The Lethal Trait	127	(1)
Behavior Modification for Type A Behavior	128	(1)
Social Influences on Type A Behavior	128	(1)
Codependent Personality	129	(3)
Helpless-Hopeless Personality	132	(1)
Hardy Personality	133	(2)
Survivor Personality	135	(1)
Sensation Seekers	136	(1)
Self-Esteem: The Bottom-Line Defense	136	(4)
Summary	140	(1)
Concepts and Terms	140	(1)
Self-Assessment	141	(1)
References and Resources	142	(2)
Stress and Human Spirituality	144	(39)
A Spiritual Hunger?	145	(1)
A Turning Point in Consciousness	146	(2)
Definition of Spirituality	148	(1)
Theories of Human Spirituality	149	(18)
The Path of Carl Jung	149	(2)
The Path of M. Scott Peck	151	(2)
The Path of Hildegard von Bingen	153	(1)
The Path of Black Elk	154	(2)
The Path of Matthew Fox	156	(1)
The Path of Joan Borysenko	157	(2)
The Path of Deepak Chopra	159	(1)
The Path of Jesus of Nazareth	160	(2)
The Path of Joseph Campbell	162	(2)
The Path of Lao Tzu	164	(1)
The Path of Albert Einstein	165	(2)
Common Bonds of Human Spirituality	167	(2)
Centering Process	168	(1)
Emptying Process	168	(1)
Grounding Process	168	(1)
Connecting Process	169	(1)
A Model of Spirituality for Stress Management	169	(7)
Internal and External Relationships	170	(1)
Personal Value System	171	(1)
Meaningful Purpose in Life	172	(2)
The Divine Mystery	174	(1)
Spiritual Potential and Spiritual Health	174	(1)
Roadblocks and Interventions	174	(1)
Current Research on Spirituality and Health	175	(1)
Summary	176	(1)
Concepts and Terms	177	(1)
Self-Assessment	178	(1)
References and Resources	179	(4)
PART III Coping Strategies	183	(150)
Concepts and Terms	187	(1)
References and Resources	187	(1)
Cognitive Restructuring	188	(14)
A Thinking-Process Model	189	(1)
Toxic Thoughts	190	(3)
The Choice to Choose Our Thoughts	193	(2)
Of Optimism and Luck	195	(1)
Acceptance, an Alternative Choice	196	(1)
Steps to Initiate Cognitive Restructuring	196	(2)
Some Additional Tips for Cognitive Restructuring	198	(1)
Summary	199	(1)
Concepts and Terms	199	(1)
Self-Assessment	200	(1)
References and Resources	201	(1)
Behavior Modification	202	(13)
Behavior as a Component of Personality	203	(2)
The Behavior Modification Model	205	(2)
Assertiveness	207	(1)
Assertiveness Skills	208	(2)
Steps to Initiate Behavior Modification	210	(2)
Summary	212	(1)
Concepts and Terms	212	(1)
Self-Assessment	213	(1)
References and Resources	214	(1)
Journal Writing	215	(17)
Historical Perspective	216	(2)
Journal Writing as a Coping Technique	218	(3)
Steps to Initiate Journal Writing	221	(4)
Journal Writing Styles, Themes, and Ideas	224	(1)
Best Application of Journal Writing	225	(3)
Summary	228	(1)
Concepts and Terms	228	(1)
Self-Assessment	229	(1)
References and Resources	230	(2)
Art Therapy	232	(13)
Origins of Art Therapy	233	(1)
Clinical Use of Art Therapy	234	(4)
Steps to Initiate Art Therapy	238	(4)
Artistic Roadblocks	238	(1)
Materials	238	(1)
Illustrative Themes	239	(1)
Interpretations	239	(3)
Best Application of Art Therapy	242	(1)
Summary	243	(1)
Concepts and Terms	243	(1)
References and Resources	244	(1)
Humor Therapy (Comic Relief)	245	(25)
Historical Perspective	246	(2)
Types and Senses of Humor	248	(5)
Types of Humor	248	(4)
Senses of Humor	252	(1)
Theories of Humor	253	(3)
Superiority Theory	253	(1)
Incongruity (Surprise) Theory	254	(1)
Release/Relief Theory	254	(1)
Divinity Theory	255	(1)
Humor Therapy as a Coping Technique	256	(2)
The Physiology of Humor	258	(1)
Steps to Initiate Humor Therapy	259	(4)
Best Application of Comic Relief	263	(3)
Summary	266	(1)
Concepts and Terms	266	(1)
Self-Assessment	267	(1)
References and Resources	268	(2)
Creative Problem Solving	270	(15)
Think like da Vinci!	272	(1)
The Creative Process	273	(3)
Players on the Creativity Team	273	(3)
Obstacles to the Creative Process	276	(2)
The Right Answer	276	(1)
I'm Not Creative	276	(1)
Don't Be Foolish	277	(1)
To Err Is Wrong	277	(1)
From Creativity to Creative Problem Solving	278	(1)
Steps to Initiate Creative Problem Solving	279	(1)
Description of the Problem	279	(1)
Generating Ideas	279	(1)
Idea Selection and Refinement	280	(1)
Idea Implementation	280	(1)
Evaluation and Analysis of Action	280	(1)
Best Application of Creative Problem Solving	280	(3)
Summary	283	(1)
Concepts and Terms	283	(1)
Appendix: Answers to Creative Problems	283	(1)
References and Resources	284	(1)
Communication Skills	285	(14)
Conversational Styles	286	(1)
Verbal Communication	287	(1)
Communicating Ideas and Feelings	288	(1)
Nonverbal Communication	289	(2)
Physical Elements	289	(1)
Nonphysical Elements	290	(1)
Listening, Attending, and Responding Skills	291	(1)
Conflict Resolution	292	(1)
Conflict-Management Styles	293	(1)
Steps to Enhance Communication Skills	294	(2)
Summary	296	(1)
Concepts and Terms	296	(1)
Self-Assessment	297	(1)
References and Resources	298	(1)
Time Management	299	(16)
Roadblocks to Effective Time Management	301	(1)
Personality Styles and Behaviors	301	(3)
Steps to Initiate Time-Management Techniques	304	(3)
Additional Time-Management Ideas	307	(4)
Best Application of Time-Management Skills	311	(1)
Summary	312	(1)
Concepts and Terms	312	(1)
Self-Assessment	313	(1)
References and Resources	314	(1)
Additional Coping Techniques	315	(18)
Information Seeking	316	(1)
Social Engineering	317	(2)
Social-Support Groups	319	(1)
Hobbies	320	(1)
Forgiveness	321	(1)
Dream Therapy	322	(2)
Prayer and Faith	324	(3)
Types of Prayer	324	(1)
Of Prayer and Meditation	324	(1)
Research on Prayer and Faith	324	(1)
Prayers for Non-Believers	325	(1)
Ways to Pray	325	(2)
Summary	327	(1)
Concepts and Terms	327	(1)
Self-Assessment	328	(1)
References and Resources	329	(4)
PART IV Relaxation Techniques	333	(183)
Diaphragmatic Breathing	336	(8)
The Mystery of Breathing	337	(1)
Breathing and Chronic Pain	338	(1)
Steps to Initiate Diaphragmatic Breathing	338	(4)
Assume a Comfortable Position	338	(1)
Concentration	338	(1)
Visualization	339	(3)
Summary	342	(1)
Concepts and Terms	342	(1)
References and Resources	343	(1)
Meditation	344	(22)
Historical Perspective	346	(1)
Types of Meditation	347	(6)
Exclusive Meditation	347	(2)
Transcendental Meditation	349	(1)
The Relaxation Response	350	(1)
Inclusive Meditation	351	(1)
Zen Meditation	352	(1)
Split-Brain Theory	353	(2)
Altered State of Consciousness	355	(2)
Physiological and Psychological Effects of Meditation	357	(1)
Meditation and Brain Imaging Research	358	(1)
Meditation and Chronic Pain Management	358	(1)
Steps to Initiate Meditation	358	(2)
The Body Flame	358	(1)
Grand Perspective Mental Video	359	(1)
Mindfulness	359	(1)
Best Application of Meditation	360	(1)
Summary	361	(1)
Concepts and Terms	361	(1)
Self-Assessment	362	(1)
References and Resources	363	(3)
Hatha Yoga	366	(14)
Historical Perspective	367	(1)
Physiological and Psychological Benefits	368	(1)
Hatha Yoga and Chronic Pain	368	(1)
Steps to Initiate Hatha Yoga	368	(7)
The Art of Breathing	369	(1)
The Art of Conscious Stretching	369	(1)
The Art of Balance	370	(1)
Salute to the Sun (Surya Namaskar)	370	(2)
Hatha Yoga Asanas	372	(3)
Sample Workout	375	(1)
Additional Thoughts on Hatha Yoga	375	(1)
Best Application of Hatha Yoga	376	(1)
Summary	377	(1)
Concepts and Terms	377	(1)
References and Resources	378	(2)
Mental Imagery and Visualization	380	(18)
Historical Perspective	381	(1)
Mental Imagery Research	382	(2)
Mental Imagery as a Relaxation Technique	384	(8)
Tranquil Natural Scenes	385	(2)
Behavioral Changes	387	(3)
Internal Body Images	390	(2)
Color Therapy	392	(1)
Mental Imagery and Chronic Pain	393	(1)
Steps to Initiate Mental Imagery	393	(1)
Best Application of Mental Imagery	394	(1)
Summary	395	(1)
Concepts and Terms	395	(1)
References and Resources	396	(2)
Music Therapy	398	(19)
Historical Perspective	399	(2)
From Sound to Noise to Music	401	(1)
Music as a Relaxation Technique	402	(1)
Biochemical Theory	402	(5)
Entrainment Theory	404	(2)
Metaphysical Theory	406	(1)
Psychological Effects of Music	407	(2)
Visualization and Auditory Imagery	409	(1)
Music Therapy and Chronic Pain	410	(1)
Steps to Initiate Music Therapy	410	(1)
Best Application of Music Therapy	411	(1)
Summary	412	(1)
Concepts and Terms	412	(1)
Self-Assessment	413	(1)
References and Resources	414	(3)
Massage Therapy	417	(18)
Historical Perspective	418	(1)
The Need for Human Touch	418	(1)
Massage Therapy Research	419	(2)
Types of Massage	421	(8)
Shiatsu	422	(1)
Swedish Massage	422	(1)
Rolfing	423	(1)
Myofascial Release	424	(1)
Sports Massage	425	(1)
Thai Massage	426	(1)
Other Touch Therapies	426	(3)
Physiological and Psychological Benefits	429	(1)
Massage Therapy and Chronic Pain	429	(1)
Summary	430	(1)
Concepts and Terms	430	(1)
Self-Assessment	431	(1)
References and Resources	432	(3)
T'ai Chi Ch'uan	435	(10)
Historical Perspective	436	(1)
Philosophy of T'ai Chi Ch'uan	436	(1)
Physiological and Psychological Benefits	437	(1)
T'ai Chi and Chronic Pain	438	(1)
T'ai Chi Ch'uan as a Relaxation Technique	438	(1)
T'ai Chi Ch'uan Movements	439	(2)
Additional Comments on T'ai Chi Ch'uan	441	(1)
Best Application of T'ai Chi Ch'uan	441	(2)
Summary	443	(1)
Concepts and Terms	443	(1)
References and Resources	444	(1)
Progressive Muscular Relaxation	445	(10)
Historical Perspective	446	(1)
Physiological Benefits	447	(1)
Steps to Initiate Progressive Muscular Relaxation	447	(5)
Best Application of Progressive Muscular Relaxation	452	(1)
Summary	453	(1)
Concepts and Terms	453	(1)
References and Resources	454	(1)
Autogenic Training	455	(12)
Historical Perspective	456	(1)
Psychological and Physiological Responses	457	(1)
Steps to Initiate Autogenic Training	458	(5)
Body Position	458	(1)
Concentration and Awareness	459	(1)
Other Suggestions	459	(1)
Indirect Approach	459	(1)
Direct Approach	460	(3)
Adding Mental Imagery	463	(1)
The Use of Self-Hypnosis	463	(1)
Best Application of Autogenic Training	464	(1)
Summary	465	(1)
Concepts and Terms	465	(1)
References and Resources	466	(1)
Clinical Biofeedback	467	(10)
What Is Clinical Biofeedback?	468	(1)
Historical Perspective	468	(1)
Purpose of Biofeedback	469	(1)
Types of Biofeedback	470	(2)
Electromyographic (EMG) Biofeedback	470	(1)
Electroencephalographic (EEG) Biofeedback	471	(1)
Cardiovascular (EKG) Biofeedback	472	(1)
Electrodermal (EDR) Biofeedback	472	(1)
Biofeedback and Chronic Pain	472	(1)
Best Application of Clinical Biofeedback	473	(1)
Summary	474	(1)
Concepts and Terms	474	(1)
References and Resources	475	(2)
Nutrition and Stress	477	(22)
Aspects of Nutrition and Diet	478	(3)
Carbohydrates	478	(2)
Fats	480	(1)
Proteins	480	(1)
Vitamins and Minerals	480	(1)
Water	481	(1)
What Goes in Must Come Out	481	(1)
Diet for a Stressed Planet	481	(5)
Stress and Mineral Depletion	482	(1)
Stress and Vitamin Depletion	482	(1)
A Word about Supplements	483	(1)
Additional Stress and Nutritional Factors to Consider	484	(2)
A Word about Genetically Altered Foods	486	(1)
Nutritional Needs for Women	486	(2)
Spiritual Nutrition	488	(1)
The Psychological Effect of Food	488	(2)
Cravings	489	(1)
Eating Disorders	489	(1)
Recommendations for Healthy Eating Habits	490	(1)
Herbal Therapies	491	(2)
Additional Tips for Healthy Eating	493	(1)
Summary	494	(1)
Concepts and Terms	495	(1)
Self-Assessment	496	(1)
References and Resources	497	(2)
Physical Exercise	499	(17)
Types of Physical Exercise	500	(2)
Anaerobic Activities	501	(1)
Aerobic Activities	501	(1)
Physiological Effects of Physical Exercise	502	(1)
Theories of Athletic Conditioning	503	(2)
All-or-None Conditioning Principle	503	(1)
Progressive Overload Principle	504	(1)
Phases of a Workout	505	(1)
Psychological Effects of Physical Exercise	505	(2)
Physical Exercise and Chronic Pain	507	(1)
Steps to Initiate a Fitness Training Program	507	(4)
Best Application of Physical Exercise	511	(1)
Summary	512	(1)
Concepts and Terms	512	(1)
Self-Assessment	513	(1)
References and Resources	514	(2)
Epilogue: Creating Your Own Stress-Management Program	516	(5)
Glossary	521	(7)
Photo Credits	528	(1)
Index	529