Stress Management for Life A Research Based Experiential Approach 1st edition by Michael Olpin, Margie Hesson ISBN 0357363965 978-0357363966

Part I. Getting Started

Chapter 1. Stress in Today’s World

1.1. Stress in Today’s World

1.2. Stress: What Is It?

1.3. Yerkes–Dodson Principle

1.4. The Terminology of Stress

Challenge (“Good”) and Threat (“Bad”) Stress

Acute and Chronic Stress

1.5. Holistic Health

Understanding Health

1.6. Dimensions of Health

Physical Health

Mental Health

Emotional Health

Spiritual Health

Social Health

Holistic Health: Putting It All Together

1.7. Nature or Nurture

1.8. Sources of Stress

Time Management

Personal Expectations

Family Expectations and Family Life

Employment Decisions and Finances

Academic Demands

Home Environment

Relationships

Physical Health Issues

Environmental Stressors

Information Overload

Choices

Daily Hassles

1.9. Conclusion

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Chapter 2. Self-Assessment

2.1. Self-Assessment

2.2. Where Are You Now Stress-Wise?

2.3. Assess Your Stress

Resting Heart Rate

Breathing Pattern

Respiration Rate

Stress-o-Meter

Assess Your Stress Results

2.4. Symptoms of Stress: Assessment

2.5. Perceived Stress Scale (PSS)

2.6. Inventory of College Students’ Recent Life Experiences

2.7. Ardell Wellness Stress Test

2.8. Student Stress Scale

2.9. Stress Vulnerability Factors

2.10. Tombstone Test

2.11. Daily Stress Diary

2.12. Conclusion

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Part II. Understanding Stress

Chapter 3. The Science of Stress

3.1. The Science of Stress

3.2. Stress and the Big Bear

3.3. The Fight-or-Flight Response

3.4. Physiological Response to Stress

Autonomic Nervous System Responses

3.5. The Stress Response in Today’s World

Acute Stress

Chronic Stress

3.6. The General Adaptation Syndrome

Stages of the General Adaptation Syndrome

Application of the General Adaptation Syndrome

3.7. The Stress Response and You

3.8. Five Myths About Stress

Myth 1: In an Ideal World, There Would Be No Stress

Myth 2: What Is Stressful for Me Is Stressful for You

Myth 3: Only Unpleasant Situations Are Stressful

Myth 4: No Symptoms, No Stress

Myth 5: Stress Is Inevitable, So You Can’t do Anything About It

3.9. Conclusion

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Chapter 4. The Mind/Body Connection

4.1. The Mind/Body Connection

4.2. Psychological Health

4.3. The Role of Chronic Stress in Disease

Direct and Indirect Effects of Chronic Stress

Allostatic Load

4.4. Medium-Term Chronic Stress

Effects of Medium-Term Chronic Stress

Medium-Term Stress and the Immune System

4.5. Long-Term Chronic Stress

Stress and the Heart

Stress and Cellular Growth and Repair

Stress and the Immune System

Stress and Aging

Stress and Learning

Stress and Inflammation

Other Disease Conditions of Stress

4.6. How the Mind and Body Communicate

Psychosomatic Illness

The Placebo and Nocebo Effects

Psychoneuroimmunology

4.7. Conclusion

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Part III. Stress-Prevention Strategies

Chapter 5. The Power of Perception

5.1. The Weeds Crowd Out the Flowers

5.2. The Power of Perception

5.3. Perception

Are You in Danger?

Stress Comes from Within

5.4. The World Is NOT a Stressful Place

5.5. Cognitive Restructuring

5.6. Hardiness

Commitment—Turning Problems into Opportunities

Challenge—Change as Challenge Rather Than Threat

Control

5.7. Putting It All Together

5.8. Conclusion

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Chapter 6. Thinking and Choosing

6.1. Thinking and Choosing

6.2. Cognitive Distortions

6.3. Thinking Errors

6.4. Cognitive Techniques That Help Overcome Distorted Thinking

Positive Self-Talk

Thought-Stopping

Power Language

Going with the Flow

6.5. Underlying Theories and Practices

Conditioned-Response

Choice

Levels of Responding

6.6. Rational Emotive Behavior Therapy

REBT Guidelines

ABCDE Technique

6.7. Conclusion

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Chapter 7. Mindfulness

7.1. Mindfulness

7.2. The Nature of Reality

7.3. The Here and Now

7.4. Understanding Mindfulness

7.5. Qualities of Mindfulness

Beginner’s Mind: Thinking Like a Child

Nonjudging

Acceptance of What Is Happening

Nonattachment

Nonstriving

7.6. Mindfulness as a Way of Being

7.7. Why Be Mindful?

7.8. Benefits of Mindfulness

7.9. Experiencing Mindfulness: Testing the Principle

7.10. A Simple Mindful Exercise

7.11. Inner Mindfulness Meditation

7.12. Ways to Practice Being More Mindful

7.13. Planning for the Future

7.14. Putting It All Together

7.15. Conclusion

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Chapter 8. Managing Emotions

8.1. Managing Emotions

8.2. The Physiology of Emotion

The Benefits of Positive Emotions

8.3. Guilt and Worry

Letting Go of Worry

Guidelines to Help You Manage Worry

Reducing Test Anxiety

Letting Go of Guilt

8.4. Fear

Types of Fear

It’s about Growing

Comfort and Discomfort Zones

8.5. Putting It Together

Fear Factors

Strategy for Overcoming Fear

The Fear–Faith Connection

8.6. Anger

Effects of Anger

The Only Reason We Get Angry

Expressing Anger

Anger Blocker

8.7. Hostility

8.8. Conclusion

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Chapter 9. The Importance of Values

9.1. The Importance of Values

9.2. Understanding Your Values

Discovering Your Values

Cognitive Dissonance

9.3. Carried Away in Mediocrity

9.4. Source of Values

9.5. Values within Cultures

Predominant Values in the United States

Predominant Alaska Native Values

9.6. The Dynamic Quality of Values

9.7. Acquiring Values

9.8. Beliefs about Values

9.9. Types of Values

Instrumental and Terminal Values

9.10. Values Clarification

9.11. Creating Your Personal Constitution

Step 1: Identify Your Values

Step 2: Prioritize Your Values

Step 3: Write a Clarifying Paragraph for Your Values

9.12. Conclusion

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Chapter 10. Spirituality

10.1. Spirituality

10.2. The Spiritual Quest

10.3. Spirituality and Religiosity

10.4. Research on Spirituality

Defining Terms

Placebo Power

Variables in Religious, Health, and Lifestyle Research

Bottom Line on Research

10.5. Five Qualities of Spiritual Health

Meaning and Purpose

Belief in a Higher Power

Connectedness

Compassion for Others

Spiritual Behaviors and Meaningful Spiritual Rituals

10.6. An Action Plan for Stress Management Through Spiritual Wellness

10.7. Conclusion

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Chapter 11. Time and Life Management

11.1. Time and Life Management

11.2. What Is Time Management?

11.3. Time and Stress

11.4. Planning for Control

Pareto’s Law

Methods of Time Management

11.5. ABC123 Prioritized Planning

Phase I: Make a List

Phase II: Assign a Value to Each Item on the List, Using ABC

Phase III: Prioritize Again, Using 123

11.6. Quadrant Planning

First Things First

Urgency versus Importance

Quadrant Planning in Action

11.7. Lifebalance

11.8. Keys to Creating Balance

Simplifying

Doing What Really Matters

Don’t Just Do Something—Sit There!

Balancing Attitude—Balancing Structure and Spontaneity

11.9. Serendipity

The Three Princes of Serendipity

The Keys to Serendipity

Applying Serendipity

Split-Page Scheduling

11.10. Procrastination

Styles of Procrastination

Tips for Overcoming the Procrastination Habit

11.11. Digital Time and Life Management

11.12. Conclusion

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Chapter 12. Money Matters

12.1. Money Matters

12.2. The ABCs of Money Management

Assessment

Budget

Control

12.3. Doodads and Credit Cards

Doodads

Credit Cards

12.4. Stress on the Job

Preventing Job Stress

12.5. Additional Tips for Managing Your Money

12.6. Can Money Make You Happy?

Affluenza

Reference Anxiety—Keeping Up with the Joneses

Money and Relationships

12.7. Putting It All Together—What the Experts Say

12.8. Conclusion

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Chapter 13. Social Support, Relationships, and Communication

13.1. Social Support, Relationships, and Communication

13.2. Social Support

Types of Social Support

Social Support and Stress

Social Support and Health

13.3. Relationships

Relationships with Pets

Relationships in Marriage

Love and Relationships

13.4. Communication

Listening

Touch

Men and Women—Different Can Be Good

13.5. Managing Conflict

Styles of Conflict Resolution

13.6. Conclusion

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Chapter 14. Creating a Healing Environment

14.1. Creating a Healing Environment

14.2. Stress and the Environment

Types of Environmental Stressors

Individual Perceptions

Learned Response and the Environment

Managing Environmental Stressors

14.3. A Healing Environment

14.4. Color

14.5. Light

14.6. Odors and Air

Aromatherapy

Air Quality

14.7. Noise

Perceived Noisiness

Effects of Noise

Relaxing Sound

14.8. Temperature

14.9. Taking Control of Your Surroundings

Nature

Organizing and Simplifying

14.10. Ergonomics

14.11. Technology and the Environment

Technostress

Technology and Stress

Managing Technology Stress

14.12. Conclusion

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Chapter 15. Healthy Lifestyles

15.1. Healthy Lifestyles

15.2. Exercise

Exercise as a Stress Buffer

Other Benefits of Exercise

Components of Physical Fitness

Which Exercise Is Best?

Sticking with Exercise

15.3. Nutrition

A Healthy Diet

Nutrition and Stress

Drinking Water

What to Limit or Avoid in Your Diet

Overeating

15.4. Stress and Healthy Weight

Eating to Cope—The Food/Mood Connection

Unused Glucose

The Cortisol Connection

15.5. Eating Disorders

Types of Eating Disorders

Causes of Eating Disorders

Factors That Can Contribute to Eating Disorders

15.6. Sleep

Sleepy Connected Americans

How Much Sleep Do You Need?

Healthy Sleep Advice

15.7. Lifestyle Behaviors to Avoid

Tobacco

Alcohol

Drugs

15.8. Conclusion

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Part IV. Stress-Reduction Techniques

Chapter 16. Introduction to Relaxation

16.1. Introduction to Relaxation

16.2. Understanding Relaxation

16.3. Benefits of Relaxation

16.4. Getting Started

16.5. Relaxation Sensations

16.6. Use Good Judgment

16.7. Time for a Nap—A Power Nap

Benefits and Background

How the Power Nap Works for Relaxation

16.8. Doing the Power Nap

Adding the Power Nap to Your Daily Routine

16.9. Conclusion

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Chapter 17. Take a Breath

17.1. Take a Breath

17.2. Background

17.3. How Breathing Works

17.4. Benefits of Relaxing Breathing

17.5. Breathing and Relaxation

17.6. How to Do Relaxing Breathing

17.7. Breathing Exercises

Natural Breathing

Simple Diaphragmatic Breathing

Relaxing Breathing

Reduced Respirations Technique

Alternating Nostril Breathing

Full Breathing

Visualization Breathing

Command Breathing

Pelvic Tilt with Diaphragmatic Breathing

Breathing While Stretching

17.8. Conclusion

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Chapter 18. Autogenics

18.1. Autogenics

The Power of Suggestion

18.2. Background of Autogenic Training

18.3. How Autogenics Works

18.4. Benefits of Autogenics

18.5. Experiencing Autogenics

Creating Favorable Conditions

18.6. A Simple Autogenics Script

18.7. Conclusion

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Chapter 19. Progressive Relaxation

19.1. Progressive Relaxation

19.2. Background

19.3. Muscle Physiology

All-or-None Principle

19.4. Muscles and Relaxation

19.5. How PMR Works

19.6. Benefits of Progressive Relaxation

19.7. How to Do Progressive Muscle Relaxation

Active Progressive Muscle Relaxation

Passive Progressive Relaxation

19.8. Conclusion

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Chapter 20. Guided Imagery: Using Your Imagination

20.1. Guided Imagery: Using Your Imagination

20.2. Background

20.3. The Mind and How It Works

Hypnosis

The Conscious and Subconscious Mind

20.4. Imagery and Visualization

20.5. Uses of Imagery

20.6. Relaxation Guided Imagery: What Is It?

20.7. Benefits of Guided Imagery

20.8. Guided Imagery as a Technique for Relaxation

Suggestions for Improving Guided Imagery Practice

A Simple Guided Imagery Script

20.9. Conclusion

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Chapter 21. Meditation

21.1. Meditation: It’s Not What You Think

21.2. Meditation: What Is It?

21.3. What Meditation Is Not

21.4. Meditation Put into Practice

Mantra Meditation

Breathing Meditation

21.5. Additional Ways to Meditate

Contemplation

Breath Counting

Thought-Watching

Chakra Meditation

Walking Meditation

21.6. Benefits of Meditation

Physiological Benefits

Psychological Benefits

21.7. Frequently Asked Questions about Meditation

How Do I Stay Focused When I Meditate?

When Is the Best Time to Meditate?

How Long Should I Meditate?

Will Meditation Get Easier with Practice?

Does It Matter If I Lie Down, Rather Than Sit, during Meditation?

How Will I Know If I Am Meditating Correctly?

21.8. Conclusion

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Chapter 22. Yoga

22.1. Yoga

22.2. Background

22.3. Overview of Yoga Styles

22.4. Benefits of Yoga

22.5. Hatha Yoga

Postures—Asanas

Pranayama—Breathing

Dhyana—Meditation

Putting It All Together

22.6. How to Practice Yoga

22.7. Taking Precautions Before Starting Yoga

22.8. Additional Tips to Enhance Your Yoga Experience

22.9. Finding a Yoga Class

22.10. Sample Poses

22.11. Conclusion

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Chapter 23. Complementary and Alternative Health

23.1. Complementary and Alternative Health

23.2. Understanding Complementary and Alternative Health

Complementary Versus Alternative

Most Common CAM Therapies

23.3. Categories of Complementary and Alternative Medicine

23.4. Applications of the 5 Categories of CAM to Stress Management

Alternative Medical Systems

Mind/Body Interventions

Biologically Based Therapies

Energy Therapies

Manipulative and Body-Based Methods

23.5. Types of Massage

Swedish Massage

Self-Massage

23.6. Conclusion

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Chapter 24. What Else Can I Do?

24.1. More Stress-Reduction Strategies

24.2. Laughter and Humor

Benefits of Laughter

How Laughter Works

Subjective Nature of Humor

Laughter/Humor Strategies for Stress Prevention

24.3. Music

Music and Mood

History of Music

The Effects of Music on the Body and Mind

How Music Works

Which Music Is Best for Stress Management?

24.4. What Else Can I Do?

24.5. “Solutions” to Avoid

Don’t:

24.6. Stress Management for Life—Planning for the Future

24.7. Conclusion

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