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

by Romas, John A.; Sharma, Manoj

• ISBN13: 9780805349115
• ISBN10: 0805349111
• Edition: 4th
• Format: Paperback
• Copyright: 2007-01-01
• Publisher: Benjamin Cummings

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