9780805349115

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

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  • ISBN13:

    9780805349115

  • ISBN10:

    0805349111

  • Edition: 4th
  • Format: Paperback
  • Copyright: 2007-01-01
  • Publisher: Benjamin Cummings
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Supplemental Materials

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Summary

KEY MESSAGE:Practical Stress Management is a focused, personal, worksheet-based text that combines theory and principles with hands-on exercises to help readers manage the negative impact of stress in their lives. The Fourth Edition has been revised to include updated nutrition information including the new MyPyramid. As a practical tool for recognizing and preventing stress, the action-oriented approach enables students to make personal change through self-reflection and behavior change techniques.Understanding Stress, Enhancing Awareness About Managing Stress, Relaxation, Effective Communication, Managing Anger and Resolving Conflicts, Coping with Anxiety, Eating Behaviors for Healthy Lifestyles, Regular Exercise and Physical Activity, Efficient Time Management, Implementing a Stress Reduction Plan.For all readers interested in stress management.

Author Biography

John A. Romas, MPH, PhD, is a professor and counselor for the Department of Health Science at Minnesota State University, Mankato Manoj Sharma, MBBS, CHES, PhD, teaches for the Health Promotion and Education program at the University of Cincinnati

Table of Contents

List of Illustrations and Tables
xi
Foreword xiii
Preface xv
Understanding Stress
1(30)
Stress Management Principle
1(1)
What Is Stress?
1(2)
Worksheet 1.1 What Do You Know About Stress?
3(2)
Worksheet 1.2 How Are Your Stress Coping Skills?
5(2)
Worksheet 1.3 What Kind of Attitude Do You Have About Stress?
7(2)
Contemporary Concepts of Stress in the West
9(2)
Response-Based Concept of Stress
9(1)
Event-Based Concept of Stress
10(1)
Worksheet 1.4 The Social Readjustment Rating Scale (SRRS)
11(4)
Interactional Model of Stress
13(1)
Thoughts for Reflection 1.1 Murphy's Laws
14(1)
Box 1.1 Ancient Concepts of Stress in India
15(1)
Stressors
16(1)
Life Events or Life Change Events
16(1)
Chronic Stressors
16(1)
Another Type of Stressor: The Nonevent
17(1)
Effects of Stress on the Body
17(2)
Worksheet 1.5 Personality Type Identification
19(2)
Stress in the Overall Context
21(5)
Thoughts for Reflection 1.2 Why Stress Exists
24(1)
Thoughts for Reflection 1.3 On Attitude
25(1)
Summary Points
26(1)
Important Terms Defined
27(1)
Websites to Explore
27(1)
References and Further Readings
28(3)
Enhancing Awareness About Managing Stress
31(32)
Stress Management Principle
31(1)
Awareness About Managing Stress
31(1)
Box 2.1 The Health Belief Model and Its Application to Stress Management: An In-Depth Investigation
32(1)
Acute Manifestations of Stress
33(1)
Chronic Manifestations of Stress
33(1)
Box 2.2 Social Cognitive Theory and Its Application to Stress Management: An In-Depth Investigation
34(1)
Stress and Expectations
35(2)
Worksheet 2.1 How Your Body Reacts to Acute Stress
37(4)
Worksheet 2.2 Do You Suffer From Chronic Stress?
41(2)
Worksheet 2.3 Thought Identification
43(2)
Worksheet 2.4 Stress Awareness Log
45(4)
Worksheet 2.5 Stress and Tension Test
49(2)
Worksheet 2.6 Personal Stress Test
51(8)
Thoughts for Reflection 2.1 Commitment
59(1)
Thoughts for Reflection 2.2 True Happiness or Ananda
59(1)
Summary Points
59(1)
Important Terms Defined
60(1)
Websites to Explore
61(1)
References and Further Readings
62(1)
Relaxation
63(25)
Stress Management Principle
63(1)
What Is Relaxation?
63(1)
Sleep
63(2)
Relaxation Techniques
65(1)
Yogic Breathing, or Pranayama
65(1)
Box 3.1 Yoga and Meditation
66(3)
Worksheet 3.1 Yogic Breathing, or Pranayama
69(2)
Thoughts for Reflection 3.1 Barriers to Relaxation
71(1)
Biofeedback
71(2)
Progressive Muscle Relaxation
73(1)
Autogenic Training
74(1)
Visual Imagery
74(1)
Worksheet 3.2 Progressive Muscle Relaxation
75(4)
Thoughts for Reflection 3.2 Think!
79(1)
Self-Hypnosis
79(1)
Humor, Stress, and Relaxation
80(1)
Worksheet 3.3 Autogenic Training
81(2)
Worksheet 3.4 Visual Imagery
83(1)
Thoughts for Reflection 3.3 Autosuggestion
84(1)
Summary Points
84(1)
Important Terms Defined
85(1)
Websites to Explore
85(1)
References and Further Readings
86(2)
Effective Communication
88(21)
Stress Management Principle
88(1)
What Is Communication?
88(1)
The Communication Process
89(1)
Box 4.1 Computer Technology Challenges for Stress Awareness
90(2)
Assertiveness
92(1)
Worksheet 4.1 Communication Assessment
93(2)
Worksheet 4.2 Communication in Various Situations
95(2)
Worksheet 4.3 Assessing Assertive Behavior
97(2)
Worksheet 4.4 Five Steps to Becoming Assertive
99(5)
Thoughts for Reflection 4.1 A Bill of Assertive Rights
101(1)
Thoughts for Reflection 4.2 Assertive Communication Techniques
102(1)
Thoughts for Reflection 4.3 Nine Types of Assertive Communication
103(1)
Behavioral Styles
104(1)
How the Personal Profile Contributes to Stress Reduction
105(1)
Summary Points
106(1)
Important Terms Defined
107(1)
Websites to Explore
107(1)
References and Further Readings
108(1)
Managing Anger and Resolving Conflicts
109(24)
Stress Management Principle
109(1)
What Is Anger?
109(1)
Managing the Anger Within
110(1)
Anger and Stress: The Connection
111(1)
Box 5.1 Tips on Managing Anger, Based on Eastern Philosophy
112(3)
Thoughts for Reflection 5.1 What Anger Is
113(1)
Thoughts for Reflection 5.2 What Anger Is Not
113(2)
Worksheet 5.1 Self-Assessment of Anger
115(3)
Thoughts for Reflection 5.3 Points to Ponder
117(1)
Dealing with an Angry Person
118(1)
Transactional Analysis
118(1)
Worksheet 5.2 Managing Your Anger
119(8)
The Time-out Procedure
121(2)
The ``Upset'' Philosophy
123(1)
Active Listening
124(1)
Thoughts for Reflection 5.4 Five Conflict-Handling Orientations
125(1)
Thoughts for Reflection 5.5 Resolving Conflicts by Managing Anger
126(1)
Thoughts for Reflection 5.6 Calming Reminders
126(1)
Worksheet 5.3 Learning Active Listening
127(2)
Box 5.2 The Growing Menace of Violence
129(1)
Thoughts for Reflection 5.7 The Value of ``I'' Messages
130(1)
Summary Points
130(1)
Important Terms Defined
131(1)
Websites to Explore
131(1)
References and Further Readings
132(1)
Coping with Anxiety
133(25)
Stress Management Principle
133(1)
What Is Anxiety?
133(3)
Depression
136(1)
Thoughts for Reflection 6.1 When You Worry, Think!
136(1)
Worksheet 6.1 Taylor Manifest Anxiety Scale
137(3)
Box 6.1 Stress and the Events of 9/11
140(1)
Coping Mechanisms
141(4)
Method Based on Rational Emotive Therapy
141(1)
Thoughts for Reflection 6.2 Rational Emotive Therapy's 11 Irrational Ideas
142(1)
Method Based on Simplified Kundalini Yoga (SKY)
143(1)
Method Based on Gestalt Therapy
144(1)
Worksheet 6.2 Anxiety Reduction Through RET
145(2)
Worksheet 6.3 Anxiety Reduction Through SKY
147(3)
Systematic Desensitization
149(1)
Box 6.2 Emotional Intelligence
150(1)
Worksheet 6.4 Coping with Anxiety Based on Gestalt Therapy
151(2)
Worksheet 6.5 Systematic Desensitization
153(2)
Summary Points
155(1)
Important Terms Defined
155(1)
Websites to Explore
156(1)
References and Further Readings
156(2)
Eating Behaviors for Healthy Lifestyles
158(31)
Stress Management Principle
158(1)
Importance of Appropriate Eating
158(4)
Dietary Guidelines for Americans 2005
159(2)
Disordered Eating and Body Image
161(1)
Enhancing Awareness About Our Dietary Patterns
162(1)
Categories of Food Items
162(1)
Worksheet 7.1 Enhancing Awareness About Diet and Eating
163(13)
Thoughts for Reflection 7.1 Using Sugars in Moderation---Some Suggestions
171(2)
Thoughts for Reflection 7.2 Easy Ways to Cut Fat, Saturated Fat, and Cholesterol in Your Diet
173(2)
Thoughts for Reflection 7.3 Some Tips on Reducing Sodium in Your Diet
175(1)
Box 7.1 Caffeine: What It Is and How Much is Found in Popular Drinks
176(1)
Avoiding Alcohol, Smoking, and Drug Abuse
177(1)
Thoughts for Reflection 7.4 Dietary Goals to Think About
178(1)
Balanced Diet Plan for Stress Reduction and Healthful Living
178(1)
Worksheet 7.2 Twelve-Step Balanced Diet Plan for Stress Reduction and Healthful Living
179(6)
Summary Points
185(1)
Important Terms Defined
185(1)
Websites to Explore
186(1)
References and Further Readings
187(2)
Regular Physical Activity and Exercise
189(19)
Stress Management Principle
189(1)
Importance of Physical Activity and Exercise
189(1)
Healthy Lifestyle
190(1)
Box 8.1 Physical Activity: Benefits and Recommendations from the Surgeon General's Report (2004)
191(1)
Types of Exercise
191(4)
Worksheet 8.1 Enhancing Self-Awareness About Physical Activity Levels
195(2)
Worksheet 8.2 Calculating Appropriate Target Heart-Rate Range
197(2)
Thoughts for Reflection 8.1 Principles of Conditioning for Physical Activity and Exercise
199(1)
Initiating and Sustaining a Regular Physical Activity or Exercise Program
199(2)
Thoughts for Reflection 8.2 Cautions With Physical Activity
200(1)
Worksheet 8.3 Five Steps Toward Initiation and Sustenance of a Physical Activity or Exercise Program
201(4)
Summary Points
205(1)
Important Terms Defined
205(1)
Websites to Explore
206(1)
References and Further Readings
207(1)
Efficient Time Management
208(21)
Stress Management Principle
208(1)
Importance of Time Management
208(2)
Manifestations of Poor Time Management
210(1)
Box 9.1 Time Waster Personalities
211(2)
Worksheet 9.1 Enhancing Awareness of How You Spend Your Time
213(4)
Thoughts for Reflection 9.1 Barriers to Efficient Time Management
216(1)
Approaches to Time Management
217(2)
Worksheet 9.2 Practical Steps to Time Management
219(7)
Thoughts for Reflection 9.2 It Has Been Quite Some Time. . .
225(1)
Thoughts for Reflection 9.3 Ways You Can Save Time
225(1)
Summary Points
226(1)
Important Terms Defined
226(1)
Websites to Explore
227(1)
References and Further Readings
228(1)
Implementing a Stress Reduction Plan
229(32)
Stress Management Principle
229(1)
Importance of Implementing a Plan
229(2)
Stages of Change
231(1)
Determining Goals, Objectives, and Targets
232(3)
Goal Setting
232(1)
Establishing Objectives
233(1)
Example of an Objective
233(1)
Deciding Targets
234(1)
Worksheet 10.1 Determining Goals and Objectives
235(4)
Worksheet 10.2 Prioritizing Your Objectives
239(2)
Worksheet 10.3 Deciding Targets
241(2)
Thoughts for Reflection 10.1 Points to Ponder
243(1)
Box 10.1 Eastern Views on Obtaining Results
243(1)
Social Support
244(1)
Finding the Best Techniques That Suit Your Goals
244(1)
Worksheet 10.4 Identifying Social Support
245(2)
Worksheet 10.5 Enhancing Effectiveness of Social Support
247(2)
Worksheet 10.6 Stress Management and Reduction Techniques (SMART) Practice Log
249(4)
Thoughts for Reflection 10.2 Promise to Myself
253(1)
Toward a Stress-Free Life
253(2)
Worksheet 10.7 Self-Agreement
255(2)
Summary Points
257(1)
Important Terms Defined
258(1)
Websites to Explore
258(1)
References and Further Readings
259(2)
List of Stress Management Principles 261(1)
Guide to Pronunciation of Foreign Language Words 262(3)
Index 265

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