Test Bank for Controlling Stress and Tension 9th Edition by Daniel Girdano, Dorothy Dusek, George Everly 0321941004 9780321941008

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ISBN-10 ‏ : ‎0321941004 

ISBN-13 ‏ : ‎9780321941008

Author: Daniel Girdano, Dorothy Dusek, George Everly

This is the eBook of the printed book and may not include any media, website access codes, or print supplements that may come packaged with the bound book. Controlling Stress and Tension takes a multifaceted, holistic approach to stress management. The first part of the book discusses the stress problem and our potential for achieving solutions to it. The next chapters examine potential stress-producing elements in everyday life. The remainder of the book offers techniques for alleviating stress and tension. Personal journal activities and self-assessments placed throughout the book encourage students to apply the concepts they have learned to themselves. These activities are brought together at the conclusion of the book, helping you develop your own stress-management program. The Ninth Edition has a strengthened supplements package, updates to content to keep the text current, and more practical activities.

 

Controlling Stress and Tension 9th Table of contents:

Chapter 1 Stress, Stressors, and Stress Management

Stressors in Life

Frequency, Intensity, and Duration

Stress and Disease

Disorders of Arousal

Stress Management

Choices

Summary

Sources Cited

Journal Entry 1: Stress Is . . .

Stress Is Positive

Stress Is Negative

Chapter 2 Systems That Control Stress Arousal

The Purpose of the Stress Response

Neuroplasticity

The Basic Systems of Control

The Autonomic Nervous System (ANS)

Structure and Function of the ANS

The Hypothalamus

The Limbic System

The Cerebral Cortex

The Reward System

The Reticular Formation

Autonomic Control of the Stress Response

The Endocrine System

The Pituitary: The Master Gland

The Adrenal Glands

Summary

Sources Cited

Journal Entry 2: Stressed Person/Relaxed Person

Optimal You

Chapter 3 The Body’s Response to Stress

The Stress-Response Pathway

The Muscles’ Response

The Gastrointestinal Response

The Brain’s Response

The Cardiovascular Response

The Skin’s Response

The Immune Response

Structure and Function of the Immune System

Stress and the Immune System

The Prevention and Treatment of Diseases of Arousal

Mind-Body Unity

Summary

Sources Cited

Journal Entry 3: Your Body’s Response to Stress

Chapter 4 The Human Spirit

Stress in Seeking Spirit

Two Insights from Science

Personality and Individuality

Compassion and Mindfulness

The Forces

Steps Toward Enlightenment

Exercises

Honor Code

Lies I Have Told

Mysteries and Miracles

Summary

Sources Cited

Journal Entry 4: What Is the Basis of My Beliefs?

The Four Major Questions

Chapter 5 Stressful Emotions, Thoughts, and Beliefs

The Development of Human Emotion

Why Emotions Are Hard to Retrieve

Pain and Pleasure

Exercise I

Women and Men React Differently

Emotional Energy

Stressful Emotional Patterns

Mind and Life Conference on Destructive Emotions

Breaking Unhealthy Emotional Cycles

Thoughts and Beliefs

Thoughts

Beliefs

Summary

Sources Cited

Journal Entry 5: Expressing Emotion

Chapter 6 Patterns of Behavior

Self-Concept

Components of Self-Concept

Self-Awareness

Self-Worth

Exercise II

Self-Love

Self-Esteem

Self-Confidence

Self-Respect

Effects of Self-Concept on Behavior

Effects of Self-Concept on Disease

Enhancing Self-Concept

List Your Resources

Enlist Subpersonalities

Compliments

Assertiveness

The Assertiveness Ladder

Interpersonal Effectiveness Training

Assertive, Effective Complaints

Avoid Negative Self-Talk

Examine Negative Beliefs

Exercise III

Stressful Behavior Patterns

Type A Behavior

Anger/Hostility

Anger/Fear Recall Exercise

Anger Management

Anger Management Techniques

Anger Management Diary

Examine Beliefs Regarding Anger

Examine Attachment Involvement

Anxiety and Fear Behavior

Exercise IV

Anxiety and Fear Management Exercises

Thought Stopping

Fear History

Take Action

Give Away Fear

Examine Beliefs Regarding Fear

Stress and the Need for Control

Exercise V

Control Exercises

Keep a Journal

Calm Yourself

Reality Check

Let Go of Judgments

Cognitive Restructuring

Examine Beliefs

Practice Concentration

Planning

Self-Talk

Summary

Sources Cited

Journal Entry 6: Self-Talk

Self-Talk Exercise

Affirming

Technique

Chapter 7 Demands and Expectations

Change

Life Events

Exercise VI

Hardiness

Control

Challenge

Commitment

Adaptive-Stress Exercises

Establish Routines

Avoid Change

Plan for Change

Action Plan

Frustration

Overcrowding

Exercise VII

Discrimination

Socioeconomic Factors

Frustration Alleviation Exercises

Express Your Frustration

Determine Your Real Outcomes

What Do I Want?

How Will Things Be Different and Better in My Life When I Get What I Want?

What Will I Take as Proof That I Have Been Successful in Reaching My Outcome?

What Are My Useful Resources?

What Has Kept Me from Reaching This Outcome Before?

What Am I Willing to Do as a Plan of Action to Get to My Outcome?

Examine Beliefs

Turning Beliefs Around

Take Action

Behavioral Skills

Overload

Overload at Home, Work, and School

EXERCISE VIII

Burnout

Exercises to Alleviate Overload Stress

Express Your Feelings

Negotiate

Manage Time

Say What You Want

Delegate

Expectation History

Examine Beliefs

Decision Making and Problem Solving

An Exercise in Healthy Decision Making

Boredom and Loneliness

Exercise IX

Exercises to Help with Deprivation Stress

Keep a Journal

Physical Activity

Join a Social Group

Ask for Human Contact

Examine Beliefs

Summary

Sources Cited

Journal Entry 7: Time

How Much Time Is Obligated?

Chapter 8 Stress and the Human Environment Interaction

Time and Body Rhythms

Jet Lag

Exercise X

Eating and Drinking Habits

Sympathomimetic Agents

Hypoglycemic Stress

Sodium Intake and Fluid Retention

Eating Guidelines

The Stress of Overnutrition

Drugs, Alcohol, and Tobacco

Drugs

Alcohol

Tobacco

Noise Pollution

Music Therapy

Climate and Altitude

Summary

Sources Cited

Journal Entry 8: Making Choices

Chapter 9 Stress in Relationships

Three Layers of Love

Love/Lust/Being “In Love”

The Need for Attachment

Nurturing

Making a Relationship Work

Living Together

Communication

Assertiveness

Fighting Fair

Avoiding the Stress of Arguments

Common Areas of Stressful Conflict in Relationships

Sexual Relations

Recall Exercise

Money

Personal Habits

Jealousy

In-Laws

The Blended Family and the Single-Parent Family

Separation

Loneliness

Summary

Sources Cited

Journal Entry 9: Relationships and Conflict

Chapter 10 Psychological Trauma and Human Resilience

Psychological Trauma

Posttraumatic Stress Disorder (PTSD)

The Consequences of PTSD

The Nature of Posttraumatic Stress

Traumatic Events

A Special Form of Traumatic Event: Violence

A Special Form of Traumatic Event: Terrorism

Coping with Traumatic Stress

Human Resilience: Another Perspective on Coping

Summary

Sources Cited

Journal Entry 10: Responding to Terror

Chapter 11 Stress in the Workplace

Job Stress

Occupational Stressors

Exercise XI

Organizational Stressors

Lack of Financial Rewards

Lack of Career Guidance

Overspecialization

Work Overload

Hours Worked.

Time Urgency.

Job Complexity.

Decision Making

Individual Stressors in the Workplace

Frustration

Job Ambiguity and Role Conflict.

Stifled Communication

Discrimination

Bureaucracy

Inactivity and Boredom

Environmental Stressors

Change

Promotion.

Reorganization and Downsizing.

Violence in the Workplace

Biological Factors in the Workplace

Time Change

Jet Lag.

Shift Work Fatigue.

Noise.

Computers and Carpal Tunnel Syndrome.

Physical Posture.

Compassion Fatigue: The Stress of Caring Too Much

Summary

Sources Cited

Journal Entry 11: Right Livelihood

Exercise

Chapter 12 Breathing and Relaxation

Breathing and Stress Management

Breathing Correctly

Upper Costal Breathing

Middle Costal Breathing

Diaphragmatic Breathing

Very Deep Breathing

Breathing Exercises

Complete Breath

Controlled Tempo Breathing

Breath Counting

Advanced Techniques

Pranayama—The Awareness of Breath

Chakra Breathing

Aromatherapy

Summary

Sources Cited

Journal Entry 12: Breathing and Awareness

Chapter 13 Muscle Relaxation

Neuromuscular Relaxation Exercises

The Learning Phase

Preparation

Lower Extremities

The Ankle

Hips and Knees

Trunk

Upper Extremities

Head, Neck, and Face

Other Muscle Relaxation Techniques

Biofeedback

Massage and Bodywork

Massage

Neuromuscular Massage.

Deep-Tissue Massage.

Sports Massage.

Structural/Functional/Movement Integration

Rolfing.

Feldenkrais.

Chi.

Acupressure/Shiatsu.

Therapeutic Touch.

Polarity Therapy.

Reiki.

Reflexology.

Zero Balancing.

Summary

Sources Cited

Journal Entry 13: Muscle Relaxation—A Seven-Day Plan

Chapter 14 Autogenics and Visual Imagery

Autogenic Relaxation Training

Relaxation Recall

Legs Heavy and Warm

Center of Warmth

Arms Heavy and Warm

Freedom Posturing

Your Special Place

Visual Imagery

Summary

Sources Cited

Journal Entry 14: Visual Imagery

The Power of Suggestion

Chapter 15 Yoga and Stretch Relaxation

Stretching

Yoga

Stretch-Relaxation Exercises

Specific Positions

Toe Raise, Knee Stretch, Toe Touch

Back Stretch Forward and Reverse, Standing Trunk Bend

Wall Reach, Sky Reach, Shoulder Roll, Back Reach, Shoulder Elevation

Trunk Bends and Twists

Summary

Sources Cited

Journal Entry 15: Measuring Progress

Chapter 16 Meditation

Brain Waves

Mind and Life Investigations into Meditation

Types of Meditation

Concentration

Contemplation

Meditation and the Reduction of Stress Arousal

How to Meditate

Mindfulness and Insight Meditation

The Need for Practice

Summary

Sources Cited

Journal Entry 16: Meditation

The Process of Meditation in Eight Steps:

Concentration Methods

Sound, Sight, Feeling

Chapter 17 Stress Reduction through Physical Activity

Exercise and Mental/Emotional Stress Alleviation

Depression and Anxiety

Self-Esteem

Exercise and Emotional Energy or Mood

The Benefits of Exercise in Preventingand Alleviating Physical Stress and Disease

Neuroplasticity

Weight Loss and Maintenance

Increased Muscle Strength and Endurance

Stronger Heart and Better “Tuning” of the Heartbeat

Increased Lung Capacity

Stronger Bones

Improved Serum-Cholesterol Level and HDL/LDL Ratio

Increased Range of Motion

Greater Efficiency, Attention, and Economy of Movement

Greater Alertness

Diminished Effects of Aging

The Newly Rediscovered Exercises for the Brain

Why Do People Exercise?

Some Guidelines and Principles of Exercise

The Most Beneficial Exercise Is Regular Exercise

Choose a Variety of Activities

Exercise Precautions for the Older Crowd

The Overload Principle

Aerobics Program

Heart Rate

Intensity and Duration

Flexibility Program

Muscular Strength and Endurance Programs

Summary

Sources Cited

Journal Entry 17: Exercise, Exercise

How Much Exercise Do You Get?

Chapter 18 Your Personal Stress Management Plan

Readiness

The Readiness Scale

Readiness Stages

Developing the Plan

 

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