9780205311323

Practical Stress Management : A Comprehensive Workbook for Managing Change and Promoting Health

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  • ISBN13:

    9780205311323

  • ISBN10:

    0205311326

  • Edition: 2nd
  • Format: Paperback
  • Copyright: 1999-10-01
  • Publisher: Prentice Hall
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Supplemental Materials

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Summary

This book takes a comprehensive, practical, and applied workbook approach that teaches students successful stress reduction techniques to promote health and well-being in their own lives. Unlike the other stress management textbooks that are based on the conceptual and theoretical aspects of stress, this book focuses on the actual techniques to show students how to reduce stress. This practical, accessible workbook helps students develop the skills required to control stress, reduce anxiety, and promote balance and harmony in thought, emotion, and action.

Table of Contents

List of Illustrations and Tables
x
Foreword xi
Preface xiii
Preface to the First Edition xv
Understanding Stress
1(38)
What Is Stress?
1(10)
What Do You Know about Stress?
3(2)
How Are Your Stress Coping Skills?
5(2)
What Kind of Attitude Do You Have about Stress?
7(4)
Contemporary Concepts of Stress in the West
11(2)
Response-Based Concept of Stress
11(1)
Event-Based Concept of Stress
12(1)
Thoughts for Reflection 1.1 Murphy's Laws
13(6)
The Social Readjustment Rating Scale (SRRS)
15(4)
Interactional Model of Stress
19(1)
Stressors
19(4)
Ancient Concepts of Stress in the East
21(2)
Effects of Stress on the Body
23(7)
Personality Type Identification
25(5)
Stress in the Overall Context
30(1)
Thoughts for Reflection 1.2 Why Stress Exists
31(1)
Thoughts for Reflection 1.3 On Attitude
32(1)
Stress Management Principle 1
33(1)
Summary Points
33(2)
References and Further Readings
35(4)
Enhancing Awareness About Managing Stress
39(32)
Awareness about Managing Stress
39(1)
Acute Manifestations of Stress
40(5)
The Health Belief Model and Its Application to Stress Management
41(2)
How Your Body Reacts to Acute Stress
43(2)
Chronic Manifestations of Stress
45(6)
Do You Suffer from Chronic Stress?
47(2)
Thought Identification
49(2)
Stress and Expectations
51(16)
Stress Awareness Log
53(4)
Stress and Tension Test
57(2)
Personal Stress Test
59(8)
Thoughts for Reflection 2.1 Commitment
67(1)
Thoughts for Reflection 2.2 True Happiness or Ananda
67(1)
Stress Management Principle 2
68(1)
Summary Points
68(1)
References and Further Readings
69(2)
Relaxation
71(36)
What Is Relaxation?
71(1)
Sleep
71(1)
Relaxation Techniques
72(4)
Yoga and Meditation
73(3)
Yogic Breathing or Pranayama
76(1)
Thoughts for Reflection 3.1 Barriers to Relaxation
77(6)
Yogic Breathing or Pranayama
79(4)
Biofeedback
83(2)
Progressive Muscle Relaxation
85(1)
Thoughts for Reflection 3.2 Think!
86(9)
Progressive Muscle Relaxation
87(8)
Thoughts for Reflection 3.3 Autosuggestion
95(1)
Autogenic Training
96(3)
Autogenic Training
97(2)
Visual Imagery
99(4)
Visual Imagery
101(2)
Stress Management Principle 3
103(1)
Summary Points
103(1)
References and Further Readings
104(3)
Effective Communication
107(28)
What Is Communication?
107(2)
Computer Technology Advances: Newer Challenges for Stress Awareness
108(1)
The Communication Process
109(8)
Communication Assessment
111(2)
Communication in Various Situations
113(4)
Assertiveness
117(1)
Thoughts for Reflection 4.1 A Bill of Assertive Rights
118(10)
Assessing Assertive Behavior
119(4)
Five Steps to Becoming Assertive
123(5)
Thoughts for Reflection 4.2 Assertive Communication Techniques
128(1)
Thoughts for Reflection 4.3 Nine Types of Assertive Responses
129(2)
Behavioral Styles
131(1)
How the Personal Profile Contributes to Stress Reduction
132(1)
Stress Management Principle 4
133(1)
Summary Points
133(1)
References and Further Readings
134(1)
Managing Anger and Resolving Conflicts
135(30)
What Is Anger?
135(1)
Managing the Anger Within
136(3)
Tips on Managing Anger Based on Eastern Philosophy
137(2)
Thoughts for Reflection 5.1 What Anger Is
139(1)
Thoughts for Reflection 5.2 What Anger Is Not
140(1)
Anger and Stress: The Connection
141(2)
Thoughts for Reflection 5.3 Points to Ponder
143(8)
Self-Assessment of Anger
145(4)
Managing Your Anger
149(2)
Dealing with an Angry Person
151(4)
Transactional Analysis
151(1)
The ``Time-out'' Procedure
152(2)
The ``Upset'' Philosophy
154(1)
Thoughts for Reflection 5.4 Five Conflict-Handling Orientations
155(2)
Thoughts for Reflection 5.5 Resolving Conflicts by Managing Anger
157(4)
Active Listening
158(1)
Learning Active Listening
159(2)
Thoughts for Reflection 5.6 Calming Reminders
161(1)
Thoughts for Reflection 5.7 The Value of ``I'' Messages
162(1)
Stress Management Principle 5
163(1)
Summary Points
163(1)
References and Further Readings
164(1)
Coping with Anxiety
165(32)
What Is Anxiety?
165(3)
Thoughts for Reflection 6.1 When You Worry, Think!
168(5)
Taylor Manifest Anxiety Scale
169(4)
Coping Mechanisms
173(1)
Method Based on Rational Emotive Therapy
173(1)
Thoughts for Reflection 6.2 Rational Emotive Therapy's 11 Irrational Ideas
174(19)
Anxiety Reduction through RET
177(2)
Method Based on Simplified Kundalini Yoga (SKY)
179(2)
Anxiety Reduction through SKY
181(2)
Method Based on Gestalt Therapy
183(2)
Coping with Anxiety Based on Gestalt Therapy
185(2)
Systematic Desensitization
187(2)
Systematic Desensitization
189(2)
Emotional Intelligence
191(2)
Stress Management Principle 6
193(1)
Summary Points
193(1)
References and Further Readings
194(3)
Balanced Diet and Appropriate Eating
197(28)
Importance of Balanced Diet and Appropriate Eating
197(1)
Enhancing Awareness about Our Dietary Patterns
198(7)
Enhancing Awareness about Diet and Eating
199(6)
Categories of Food Items
205(2)
Thoughts for Reflection 7.1 Using Sugars in Moderation---Some Suggestions
207(2)
Thoughts for Reflection 7.2 Easy Ways to Cut Fat, Saturated Fat, and Cholesterol in Your Diet
209(3)
Thoughts for Reflection 7.3 Some Tips on Reducing Sodium in Your Diet
212(1)
Avoiding Alcohol, Smoking, and Drug Abuse
213(3)
Caffeine: What It Is and How Much Is Found in Popular Drinks
215(1)
Balanced Diet Plan for Stress Reduction and Healthful Living
216(1)
Thoughts for Reflection 7.4 Dietary Goals to Think About
216(7)
Ten-Step Balanced Diet Plan for Stress Reduction and Healthful Living
217(6)
Stress Management Principle 7
223(1)
Summary Points
223(1)
References and Further Readings
224(1)
Regular Exercise and Physical Activity
225(20)
Importance of Exercise and Physical Activity
225(3)
Physical Activity: Benefits and Recommendations from the Surgeon General's Report
227(1)
Types of Exercise
228(7)
Enhancing Self-Awareness about Exercise Levels
231(2)
Calculating Appropriate Target Heart-Rate Range
233(2)
Thoughts for Reflection 8.1 Principles of Conditioning for Exercise
235(1)
Initiating and Sustaining an Exercise Program
236(5)
Five Steps toward Initiation and Sustenance of an Exercise Program
237(4)
Thoughts for Reflection 8.2 Cautions with Exercise
241(1)
Stress Management Principle 8
242(1)
Summary Points
242(1)
References and Further Readings
243(2)
Efficient Time Management
245(22)
Importance of Time Management
245(1)
Manifestations of Poor Time Management
246(7)
Time Waster Personalities
248(1)
Enhancing Awareness of How You Spend Your Time
249(4)
Thoughts for Reflection 9.1 Barriers to Efficient Time Management
253(1)
Approaches to Time Management
254(1)
Thoughts for Reflection 9.2 It Has Been Quite Some Time...
255(8)
Practical Steps to Time Management
257(6)
Thoughts for Reflection 9.3 Ways You Can Save Time
263(1)
Stress Management Principle 9
264(1)
Summary Points
264(1)
References and Further Readings
265(2)
Implementing A Stress Reduction Plan
267(26)
Importance of Implementing a Plan
267(1)
Determining Goals, Objectives, and Targets
268(3)
Thoughts for Reflection 10.1 Points to Ponder
271(10)
Eastern Views on Obtaining Results
272(1)
Determing Goals and Objectives
273(4)
Prioritizing Your Objectives
277(2)
Deciding Targets
279(2)
Finding the Best Techniques That Suit Your Goals
281(1)
Thoughts for Reflection 10.2 Promise to Myself
282(5)
Stress Management and Reduction Techniques (SMART) Practice Log
283(4)
Toward a Stress-Free Life
287(4)
Self-Agreement
289(2)
Stress Management Principle 10
291(1)
Summary Points
291(1)
References and Further Readings
292(1)
List of Stress Management Principles 293(2)
Guide to Pronunciation of Foreign Language Words 295(2)
Index 297

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