Detailed Contents
| Section I The Nature of Stress |
Chapter 1
What Is Stress?
The Stress Cycle
Coping
Health Behavior and Environmental Influences: The Context of Stress
STUDENT STRESS: ANCELA'S STRESS CYCLE
STRESS AND YOU: YOUR STRESS CYCLE
Is Stress a Bad Thing?
STRESS RESEARCH: YERKES AND DODSON: A QUESTION OF BALANCE
What Is Stress Management?
What Stress Management Is Not
Wellness and Stress Management
Summary
References
Chapter 2
The Fight-or-Flight Response: Survival
of the Most Stressed?
Fight or Flight?
The Nervous System
Brain Physiology: The Body/Mind Connection
The Endocrine System: Raging Hormones
What a Rush: Hormones of the Adrenal Medulla
Stressed Out: Hormones of the Adrenal Cortex
Nervous Energy: Thyroid Hormones
Under Pressure: Antidiuretic Hormone
Summary: Nervous and Endocrine Systems
STRESS RESEARCH: HANS SELYE: STRESS - A RESPONSE
Fight or Flight: The Cardiovascular System Responds
The Skeletal Muscles: Ready to Spring
STUDENT STRESS: CORY'S FIGHT-OR-FLIGHT RESPONSE
The Digestive System: Put on Hold
STRESS AND YOU: FIGHT OR FLIGHT? OR SIT AND STEW? YOUR EXPERIENCE WITH THE FIGHT-OR-FLIGHT RESPONSE
Summary
References
Chapter 3
Stress and Health
Can Stress Cause Illness?
STUDENT STRESS: TAMARA'S STRESS- RESISTANT COPING
The Cardiovascular System: Heart at Work
Artery Disease
Changes in Blood Chemistry
Blood Lipids
Hemoconcentration and Clotting
Blood Sugar Levels
Increased Blood Pressure
Arterial Injury and Spasm
Irregular Heartbeat
Changes in Health Behavior
Stress, Personality, and Cardiovascular Disease
STRESS RESEARCH: FRIEDMAN AND ROSENMAN: PERSONALITY AND STRESS TYPE A BEHAVIOR PATTERN
Summary: Stress and Cardiovascular Health
The Digestive System: Your Gut Response
Stress and the Digestive System
Gum Disease
Esophageal Spasms
Ulcers
Nervous Stomach and Nausea
Irritable Bowel Syndrome, Chronic Constipation, and Chronic Diarrhea
Inflammatory Bowel Disease
Health Behavior and the Digestive System
Summary: Stress and the Digestive System
The Musculoskeletal System: Stress Is a Pain in the Neck
Headache
Temporomandibularjoint (TMJ) Syndrome
Back, Neck, and Shoulder Pain
Stress and Injury
Summary: Stress and Musculoskeletal Problems
Stress and the Immune System: The Wall Comes Tumbling Down
Psychoneuroirnmunology
Respiratory Infections
Herpes
Allergies and Autoimmune Disorders
Cancer
Human Immunodeficiency Virus (HIV)
Summary: Stress and the Immune System
Stress and Mental Health
Where Does Stress End and Mental Illness Begin?
Depression
Anxiety and Phobias
Addiction
Summary: Stress and Mental Health
STRESS AND YOU: STRESS AND YOUR HEALTH
STUDENT STRESS: JIM'S STRESS SYMPTOMS
Stress and Health: A Few More Thoughts
Summary
References
Chapter 4
Stress and Your Life
Sources of Stress: Life Events
STRESS AND YOU: SELF-ASSESSMENT SURVEY
STRESS AND YOU: SOCIAL READJUSTMENT RATING SCALE
STRESS AND YOU: COLLEGE SCHEDULE OF RECENT EXPERIENCE
Thinking about Your Life Events
Hardiness
STRESS AND YOU: HARDINESS SLLF-ASSESSMENT
Stress and Wellness
Relaxation and Adaptive Coping
Using Pleasurable Experiences to Cope
STRESS AND YOU: THE ARDELL WELLNESS STRESS TEST
STRESS AND YOU: TWENTY PLEASURES
Developing a Deeper Understanding of Your Personal Stress Cycle with a Stress Log
STRESS AND YOU: STRESS LOG
On Your Mark, Get Set ... Designing a Stress Management Action Plan
STRESS AND YOU: EVALUATING YOUR STRESS LOG
ACTION PLAN: STRESS MANAGEMENT ACTION PLAN
STUDENT STRESS: STEVE'S STRESS MANAGEMENT ACTION PLAN
Creating a Successful Action Plan
Summary
References
| Section II Direct Coping: Changing the Sources of Stress |
Chapter 5
Coping Strategies and Problem Solving
How Do You Cope with Stress?
STRESS AND YOU: COPING STRATEGIES WORKSHEET
Problem Solving: Coping Strategy of Choice
STRESS RESEARCH: RICHARD LAZARUS: THE COMPLEX NATURE OF STRESS
Problem Solving, Stress Management, and Stress Resistance
Improving Your Problem Solving Ability: Problem Orientation
Negative Problem Orientation
1. Having a Tendency to Blame Yourself for the Problem
STUDENT STRESS: JASON'S PROBLEMS
2. Seeing Problems as Threatening
3. Having Little Faith in the Problem-solving Process
4. Needing Instant Answers and Solutions
Summary
Positive Problem Orientation
1. See Problems as a Fact of Life
2. Develop an Ability to See Problems as Challenges
3. Strengthen Your Belief in Your Ability to Solve Problems
4. Understand and Accept the Fact That Solving Problems Takes Time and Effort
The Problem-Solving Process
1. Define the Problem
2. Brainstorm Possible Solutions
3. Evaluate Your Options and Select Your Solutions
4. Implement and Then Evaluate Your Solutions
STRESS AND YOU: PROBLEM -SOLVING WORKSHEETS
Serenity, Courage, and Wisdom
Summary
References
Chapter 6
Time Management Part 1: Clarifqing Values, Making Decisions, and Setting Goals
Time Management versus Efficiency
Charting Your Course: Why Time Management Is about Clarifying Values, Making Decisions, and Setting Goals
Values Clarification
Values and Stress
No Values and Stress
Values Clarification Increases Your Stress Resistance
Clarification and Control
Clarification and Commitment
Goal Setting and Values Clarification: Where Do You Want to Go and How Do You Like to Travel? Spirituality: A Search for Meaning
STUDENT STRESS: JOAN'S VALUES CLARIFICATION
Nurturing Your Spirituality and Clarifying Your Values
Making Decisions
Habit
Others' Demands
Impulse
Taking the First or Easiest Alternative
Conscious Decision
STRESS AND YOU: CAREER VALUES CLARIFICATION
Time Management: Setting Your Goals
STRESS AND YOU: TIME MANAGEMENT: SETTING YOUR GOALS
EXERCISE: ACHIEVING GOALS WITH AN ACTION PLAN
Who Knows Where the Time Goes?
Will Time Management Solve All Your Problems?
STUDENT STRESS: ANDREW'S TIME LOG
STRESS AND YOU: KEEPING A TIME LOG: HOW DO YOU SPEND YOUR TIME?
Summary
References
Chapter 7
Time Management Part 2: Organization, Study Skills, and Confronting Procrastination
Organize Your Time: Making Time with Realistic Scheduling
Why Schedule?
Why Lists Don't Work
The Art of Creating Realistic Daily Schedules That Highlight Priorities
Too Much to Do?
Make Time to Plan
Schedule Around Prime Time: Go with Your Flow
Internal Prime Time
External Prime Time
Make a Semester Plan
Organize Big Assignments
Scheduling Example: Term Paper
ACTION PLAN: SCHEDULING AN UPCOMING ASSIGNMENT
Additional Helpful Hints for Reducing Stress with Better Organization of Your Time
STRESS AND YOU: HOW ORGANIZED ARE YOU?
Obstacles to Organization
Habit
Resistance to Structure
Procrastination
Organize Your Environment: Reduce Stress by Reducing Daily Hassles
Create a Stress-Free Home Environment
Create a Productive Work Environment
Get Support
STRESS RESEARCH: KANNER ETAL.: DAILY HASSLES AND UPLIFTS
Study Skills
Create Productive Work and Study Habits
Learn to Concentrate
Schedule Uninterrupted Time
Go with Your Flow
Student Behavior
Attend Class and Take Notes
Stay Involved in Class
Do Your Homework
Talk to Your Professors
Reading and Studying
Preparing for Exams, Taking Exams, and Scheduling Your Work: The 80/20 Rule Revisited
Get Help: Take Advantage of Campus Resources
Confronting Procrastination
Procrastination Can Be a Good Idea
Listen to Your Self-Talk and Question Irrational Beliefs
Confront Procrastination
Break the Procrastination Habit
ACTION PLAN: GOALS AND ACTION PLAN FOR ORGANIZATION, STUDY SKILLS AND PROCRASTINATION
STUDENT STRESS: ROB'S ACTION PLAN
Summary
References
Chapter 8
Communication Skills
Communication and Stress
Authentic Relationships and Social Support
Direct Coping
Problem Solving and Time Management
Good Communication Promotes Healthy Emotions
Communicate to Relate
Your Childhood: Early Lessons in Communication
Effective Communication Starts with Listening
Receiving Messages: Stop, Look, and Listen
Effective Listening
Active Listening
Active Listening Helps Both Speaker and Listener
Active Listening for Clarification
Listening with an Open Mind
Effective Listening Improves Communication with Children
EXERCISE: PRACTICE EFFECTIVE LISTENING
Express Yourself. Sharing Your Thoughts and Feelings
Emotional Intimacy: Make a Connection
Seeking Social Support: Gender Differences
Coping With Conflict: Assertive Self-Expression
Communication Styles: Passive, Aggressive, and Assertive
Communication Style and Underlying Beliefs
STRESS AND YOU: STRESS AND YOUR COMMUNICATION STYLE
Assertiveness Training
1. Define Your Rights and Goals
2. Set the Scene
3. Define the- Problem and Express Your Request
4. Use Assertive Body Language
STUDENT STRESS: KARA'S ASSERTIVE RESPONSE
5. Use Effective Listening to Reinforce Your Request and Find a Solution
Negotiating a Solution
Communicating with Aggressive People
Use Active Listening
Stay Focused
Postpone Discussion
Try the Broken Record Technique
Family Communication Problems
ACTION PLAN: COMMUNICATION GOAL SETTING AND ACTION PLAN
STUDENT STRESS: ABIGAIL'S COMMUNICATION SKILLS ACTION PLAN
Summary
References
| Section III Lifestyle and Stress Resistance |
Chapter 9
Nutrition, Health, and Stress
Nutrition and Stress: Running on Empty
Stress, Health, and the American Diet
STUDENT STRESS: ARTHUR'S EATING HABITS
Nutrition Basics
Carbohydrate, Protein, and Lipids: Dietary Sources of Energy
Vitamins, Minerals, and Water: Essential for Health and Stress Resistance
Food and Energy: The Role of Blood Sugar
Eat Regularly
Include Protein Foods at Every Meal
Avoid Sugar Overload
What about Breakfast?
Food and Mood: The Role of Neurotransmitters
Good Nutrition for Stress Resistance and Health
Eat More Fruits, Vegetables, and Grains
Keep an Eye on Fat and Sugar
Keep an Eye on Salt Intake
Drink Plenty of Fluids
Limit Caffeine
Limit Alcohol
Do You Need More Vitamins and Minerals When You Are Under Stress?
Eating in Response to Stress: Feeding the Hungry Heart
Body Fat, Weight Control, and Health
Is Obesity Really a Problem?
How Fat is too Fat?
Body Composition
Location of Fat Stores
Medical History and Family Medical History
Age
Focus on Fitness, not Fatness
Compulsive Dieting and Disordered Eating
STRESS RESEARCH: JEAN KILBOURNE: FOOD, BODY IMAGE, AND STRESS -THE ROLE OF THE MEDIA
STRESS AND YOU: DISORDERED EATING BEHAVIOR
Eat, Drink, and Be Merry
Improving Your Diet
Assess Your Current Eating Habits
Make a Plan
ACTION PLAN: NUTRITION PLAN FOR STRESS RESISTANCE AND HEALTH
Summary
References
Chapter 10
Physical Activity and Stress Resistance
Physical Activity, Exercise, and Stress
Physiological Effects: Fight, Flight, or Exercise
Exercise High: Endorphins, Hormones, and Neurotransmitters
Post-Workout Muscle Tone: Relaxation
Rhythmic Exercise: Relaxed Brain Waves
Decreased Physical Response to Stress
Exercise Health Benefits Counterbalance Negative Stress Effects
Mind Games
Exercise Benefits
Aerobic Exercise
Resistance Training
Stretching
How Much Is Enough?
Basic Health-Fitness Exercise Recommendations
Every Activity Counts
Play It Safe: Prevent Injury
Start Slowly
Progress Slowly
Warm Up and Cool Down
Make Time to Stretch
Recognize Warning Signs
Don't Ignore Pain
Invest in Good Footwear and Safety Equipment
Staying with It
Take the "Work" Out of Your Workouts
STRESS AND YOU: WHAT PHYSICAL ACTIVITIES ARE RIGHT FOR YOU?
Anticipate Setbacks and Plan for Recovery
Make Your Health a Priority
Use the 80/20 Rule
Keep Expectations Positive but Realistic
ACTION PLAN: DESIGNING A PERSONALIZED EXERCISE PROGRAM
STUDENT STRESS: FIONA'S ACTION PLAN
Summary
References
Chapter 11
The Pleasure Principle
Feeling Good: The Psychophysiology of Pleasure
Feeling Pleasure or Killing Pain?
What Is Addiction?
STRESS AND YOU: ADDICTION SELF-ASSESSMENT
Use, Abuse, or Addiction?
Addiction: Avoiding Life
Healthy Pleasure
STRESS AND YOU: TWENTY PLEASURES
Sensation-Seeking Redefined
Touch
Sight
Sound
Smell
Taste
Accepting Pleasure
Cultivate Your Sense of Humor
STRESS RESEARCH: NORMAN COUSINS: THE BIOLOGY OF HOPE
Helper's High
Recreation
A Good Night's Sleep
Insomnia
Sleep Therapy
The Sleep Environment
Healthy Sleep Habits
What about Napping?
Creatures Great and Small
Islands of Peace
Mindfulness
Expressive Writing Enhances Mindfulness and Relieves Stress
RELAXATION EXERCISE: MINDFUL AWARENESS
RELAXATION EXERCISE: EATING AWARENESS
ACTION PLAN: INCREASING HEALTHY PLEASURES AND DAILY ENJOYMENT
STUDENT STRESS: MEGHAN'S HEALTHY PLEASURES
STRESS AND YOU: APPRECIATION OF PLEASURES
Summary
References
| Section IV Changing Your Perception of Stress |
Chapter 12
Stress? It Depends on Your Point of View
Perception and the Nature of Reality
Perception and Stress
STUDENT STRESS: CLASSMATES' PERCEPTIONS
Perception and Stress Resistance
Reality Check: Avoid Making Mountains Out of Molehills
Selective Abstraction: What You Seek You Shall Find
Habitual Perception: Your Automatic Pilot
STRESS AND YOU: TUNING IN: CONNECTING EVENTS AND EMOTIONS
Tuning In Takes Plenty of Practice
Rewriting the Script
Cognitive Restructuring for Students: Exam Self-Talk
EXERCISE: REWRITING SANDRA'S SCRIPT
STRESS AND YOU: PART TWO: REVISING YOUR THOUGHTS AND FEELINGS
Thought Stopping
Reaching Deeper: Irrational Beliefs
EXERCISE: REWRITING EXAM SELF-TALK
STUDENT STRESS: ANNA'S IRRATIONAL BELIEFS
EXERCISE: REWRITING ANNA'S SCRIPT
Challenging Irrational Beliefs
Optimism and Stress Resistance: What You See Is What You Get
EXERCISE: CHANGING IRRATIONAL BELIEFS
ACTION PLAN: USING COGNITIVE INTERVENTION TO REDUCE STRESS
STUDENT STRESS: MICHAEL'S ACTION PLAN
Summary
References
Chapter 13
Self- Esteem
Self-Concept and Self-Esteem
Self-Esteem and Your Perception of Stress
Self-Esteem, Coping Ability, and Stress
Self-Esteem and Stress Resistance
EXERCISE: SELF-ESTEEM VISUALIZATION
The Basis of Self-Esteem: You Are Special
STRESS AND YOU: SELF-ESTEEM SELF-ASSESSMENT
Where Does Self-Esteem Come From?
Improving Your Self-Esteem
1. Challenge Critical Self-Talk
STUDENT STRESS: EVA N'S SELF- ESTEEM
2. Change Irrational Beliefs
3. Eliminate Cognitive Distortion
4. Be Wary of Comparison
5. Polish Up Your Self-Image
6. Cultivate an Optimistic Self-Regard
7. Set and Achieve Goals
STRESS AND YOU: POSITIVE SELF-IMAGE WORKSHEET
8. View Mistakes as Lessons That Further Self-Development
9. Strengthen Your Social Support Network
10. Develop Inner Peace and Self-Acceptance
EXERCISE: YOUR SOCIAL SUPPORT NETWORK
11. Take Good Care of Yourself
ACTION PLAN: ENHANCING SELF-ESTEEM
Summary
References
Chapter 14
Hardiness Revisited
Personality Differences and Stress Resistance
Personality and Artery Disease: Type A Behavior
STUDENT STRESS: RITA'S STRESS RESISTANCE
The Type A Outlook: Cognitive Distortion
EXERCISE: COGNITIVE RESTRUCTURING FOR TYPE A BELIEFS
Are We a Type A Society?
Hostility: The Heartbreak Trait
Is Type A Okay?
STRESS AND YOU: HOSTILITY SCALE
Hardiness: The Answer for High-Stress Times?
STRESS AND YOU: HARDINESS SELF-ASSESSMENT
Does Hardiness Keep You Healthy?
STRESS RESEARCH: SUZANNE KOBASA: A FOCUS ON THE POSITIVE
How Does Hardiness Work?
Hardy People Have an Optimistic Point of View
Hardiness May Decrease the Physical Strain of Stress
Hardy People Cope More Effectively with Stress
Hardy People May Have Better Health Habits
Personality and Environment: Looking for the Right Fit
Other Variables That Increase Stress Resistance
Exercise
Self-Esteem
Optimism
Social Support
Spiritual Health
Tolerance for Ambiguity
Stress Resistance: Variation on the Self-Actualization Theme
Where Does Stress Resistance Come From?
How Can You Increase Your Stress Resistance?
Changing Type A Behavior
Reducing Hostility: The Trusting Heart
Hardiness Training
ACTION PLAN: STRESS RESISTANCE GOAL SETTING AND ACTION PLAN
STUDENT STRESS: AMY'S STRESS RESISTANCE ACTION PLAN
Summary
References
| Section V Changing Your Stress Response |
Chapter 15
Relaxation Techniques: Decreasing Your Physical Stress Reactivity and Increasing Self-Awareness
The Relaxation Response
STUDENT STRESS: STEPHEN'S INSOMNIA
Who Needs Relaxation Techniques?
Getting Started: Which Techniques Are Best?
Guidelines for Practice
A Word about Relaxation Anxiety
Tuning In: Increasing Your Awareness of the Physical Signs of Stress
Progressive Relaxation
EXERCISE BODY SCAN
Tuning In and Mindfulness ]
Take a Deep Breath
EXERCISE: PROGRESSIVE RELAXATION
EXERCISE: PROGRESSIVE RELAXATION -SHORT VERSION
EXERCISE: COUNTING DOWN -VERY SHORT VERSION
EXERCISE: BREATHING AWARENESS
EXERCISE: ALTERNATE NOSTRIL BREATHING
Abdominal Breathing
EXERCISE: DEEP BREATHING
Physical Activity and the Relaxation Response
STUDENT STRESS: CARLA'S RELAXATION PRACTICE
Body Awareness May Increase Your Need for Fitness
Relaxation Through Body Work: Hatha Yoga
ACTION PLAN: RELAXATION PRACTICE
Summary
References
Chapter 16
Meditation and Visualization: It's the Thought That Counts
Meditation Meets Science
The Psychophysiology of Meditation
Meditation Basics
1. Quiet Environment
2. A Comfortable Position
3. A Mental Focus
4. Physical Relaxation and Calm Breathing
5. Passive Attitude
6. Regular Practice
Just Sitting: Mindfulness Meditation
EXERCISE: THE RELAXATION RESPONSE
EXERCISE: SITTING
STUDENT STRESS: NINA'S MEDITATION PRACTICE
Visualization: Directing the Power of Meditation
STRESS RESEARCH: JON KABAT-ZINN: BEHAVIORAL MEDICINE
Any Suggestions? Hypnosis and Visualization
Autogenic Training: Do-It-Yourself Relaxation
EXERCISE: AUTOGENIC TRAINING
Fine-Tuning: Biofeedback for Relaxation and Healing
How Does Biofeedback Work?
Clinical Applications of Biofeedback
Creative Visualization
Guidelines for Visualization Practice
Effective Images
Visualization for Stress Management
Beyond Relaxation: Visualization for Success
EXERCISE: PLEASANT PLACE VISUALIZATION
Affirmations: Positive Self-Talk to Reinforce Your Visualization
EXERCISE: PRACTICING VISUALIZATION FOR SUCCESS
ACTION PLAN: MEDITATION AND VISUALIZATION
Summary
References
Glossary