PART 1: The Nature of Stress
Chapter 1: The Nature of Stress
Definitions of Stress
The Stress Response
Tend and Befriend
Types of Stress
Types of Stressors
Bioecological Influences
Psychointrapersonal Influences
Social Influences
The General Adaptation Syndrome
Stress in a Changing World
Technostress
College Stress
Occupational Stress
A Holistic Approach to Stress Management
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 2: Physiology of Stress
The Central Nervous System
The Vegetative Level
The Limbic System
The Neocortical Level
The Autonomic Nervous System
The Sympathetic and Parasympathetic Nervous Systems
The Endocrine System
The Neuroendocrine Pathways
The ACTH Axis
The Vasopressin Axis
The Thyroxine Axis
A Parable of Psychophysiology
A Decade of Brain Imaging Research
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 3: Stress and Disease
Theoretical Models
The Borysenko Model
The Pert Model
The Gerber Model
The Pelletier Premodel
Target Organs and Their Disorders
Summary
Study Guide Questions
Self-Assessment
References and Resources
PART 2: The Mind and Soul
Chapter 4: Toward a Psychology of Stress
Freud and the Egg
Jung and the Iceberg
Elisabeth Kübler-Ross: The Death of Unmet Expectations
Viktor Frankl: A Search for Life’s Meaning
Wayne Dyer: Guilt and Worry
The Sin of Guilt
The Art of Worrying
Leo Buscaglia: The Lessons of Self-Love
Abraham Maslow: The Art of Self-Actualization
A Tibetan Perspective of Mind and Stress
Some Theoretical Common Ground
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 5: The Stress Emotions: Anger and Fear
The Anatomy of Anger
Gender Differences
Physiological Responses
The Myth of Catharsis
Anger Mismanagement Styles
Creative Anger Strategies
The Anatomy of Fear
Basic Human Fears
Strategies to Overcome Fear
Depression: A By-Product of Anger or Fear?
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 6: Stress-Prone and Stress-Resistant Personalities
Type A Behavior
Hostility: The Lethal Trait
Behavior Modification for Type A Behavior
Social Influences on Type A Behavior
Did Someone Say Type D Personality?
Codependent Personality
Helpless-Hopeless Personality
Hardy Personality
Survivor Personality
Sensation Seekers
Self-Esteem: The Bottom-Line Defense
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 7: Stress and Human Spirituality
A Spiritual Hunger?
A Turning Point in Consciousness
Definition of Spirituality
Theories of Human Spirituality
The Path of Carl Jung
The Path of M. Scott Peck
The Path of Hildegard von Bingen
The Path of Black Elk
The Path of Matthew Fox
The Path of Joan Borysenko
The Path of Deepak Chopra
The Path of Jesus of Nazareth
The Path of Joseph Campbell
The Path of Lao Tzu
The Path of Albert Einstein
Common Bonds of Human Spirituality
Centering Process (Autumn)
Emptying Process (Winter)
Grounding Process (Spring)
Connecting Process (Summer)
A Model of Spirituality for Stress Management
Internal and External Relationships
Personal Value System
Meaningful Purpose in Life
The Divine Mystery
Spiritual Potential and Spiritual Health
Roadblocks and Interventions
Current Research on Spirituality and Health
Summary
Study Guide Questions
Self-Assessment
References and Resources
PART 3: Coping Strategies
Reflections on the Aftermath of Hurricane Katrina
Conclusion
References and Resources
Chapter 8: Cognitive Restructuring: Reframing
A Thinking-Process Model
Toxic Thoughts
The Choice to Choose Our Thoughts
Of Optimism and Luck
Acceptance: An Alternative Choice
Steps to Initiate Cognitive Restructuring
Some Additional Tips for Cognitive Restructuring
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 9: Behavior Modification
Behavior as a Component of Personality
The Behavior Modification Model
Assertiveness
Assertiveness Skills
Steps to Initiate Behavior Modification
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 10: Journal Writing
Historical Perspective
Journal Writing as a Coping Technique
Steps to Initiate Journal Writing
Journal Writing Styles, Themes, and Ideas
Best Application of Journal Writing
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 11: Expressive Art Therapy
Origins of Art Therapy
Clinical Use of Art Therapy
Steps to Initiate Art Therapy
Artistic Roadblocks
Materials
Illustrative Themes
Interpretations
Best Application of Art Therapy
Summary
Study Guide Questions
References and Resources
Chapter 12: Humor Therapy (Comic Relief)
Historical Perspective
Types and Senses of Humor
Types of Humor
Senses of Humor
Theories of Humor
Superiority Theory
Incongruity (Surprise) Theory
Release/Relief Theory
Divinity Theory
Humor Therapy as a Coping Technique
The Physiology of Laughter
Steps to Initiate Humor Therapy
Best Application of Comic Relief
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 13: Creative Problem Solving
Think Like da Vinci!
The Creative Process
Players on the Creativity Team
Obstacles to the Creative Process
The Right Answer
I’m Not Creative
Don’t Be Foolish
To Err Is Wrong
From Creativity to Creative Problem Solving
Steps to Initiate Creative Problem Solving
Description of the Problem
Generating Ideas
Idea Selection and Refinement
Idea Implementation
Evaluation and Analysis of Action
Best Application of Creative Problem Solving
Summary
Study Guide Questions
Appendix: Answers to Creative Problems
Self-Assessment
References and Resources
Chapter 14: Communication Skills
Conversational Styles
Verbal Communication
Communicating Ideas and Feelings
Nonverbal Communication
Physical Elements
Nonphysical Elements
Listening, Attending, and Responding Skills
Conflict Resolution
Conflict-Management Styles
Steps to Enhance Communication Skills
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 15: Resource Management: Managing Time and Money
Money Matters
Mass Marketing to Your Ego
The Psychology of Poverty
Money Problems? Try This
Tips for Financial Freedom
The Hands of Time
Roadblocks to Effective Time Management
Personality Styles and Behaviors
Steps to Initiate Time-Management Techniques
Additional Time-Management Ideas
Best Application of Time-Management Skills
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 16: Additional Coping Techniques
Information Seeking
Social Engineering
Social-Support Groups
Hobbies
Forgiveness
Dream Therapy
Prayer and Faith
Types of Prayer
Of Prayer and Meditation
Research on Prayer and Faith
Prayers for Non-Believers
Ways to Pray
Summary
Study Guide Questions
Self-Assessment
References and Resources
PART 4: Relaxation Techniques
Chapter 17: Diaphragmatic Breathing
The Mystery of Breathing
Breathing and Chronic Pain
Steps to Initiate Diaphragmatic Breathing
1. Assume a Comfortable Position
2. Concentration
3. Visualization
Summary
Study Guide Questions
References and Resources
Chapter 18: Meditation
Historical Perspective
Types of Meditation
Exclusive Meditation
Transcendental Meditation
The Relaxation Response
Inclusive Meditation
Zen Meditation
Split-Brain Theory
Altered State of Consciousness
Physiological and Psychological Effects of Meditation
Meditation and Brain Imaging Research
Meditation and Chronic Pain Management
Steps to Initiate Meditation
The Body Flame
Grand Perspective Mental Video
Mindfulness
Best Application of Meditation
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 19: Hatha Yoga
Historical Perspective
Physiological and Psychological Benefits
Hatha Yoga and Chronic Pain
Steps to Initiate Hatha Yoga
The Art of Breathing
The Art of Conscious Stretching
The Art of Balance
Salute to the Sun (Surya Namaskar)
Hatha Yoga Asanas
Sample Workout
Additional Thoughts on Hatha Yoga
Best Application of Hatha Yoga
Summary
Study Guide Questions
References and Resources
Chapter 20: Mental Imagery and Visualization
Historical Perspective
Mental Imagery Research
Mental Imagery as a Relaxation
Technique
Tranquil Natural Scenes
Behavioral Changes
Internal Body Images
Color Therapy
Mental Imagery and Chronic Pain
Steps to Initiate Mental Imagery
Best Application of Mental Imagery
Summary
Study Guide Questions
References and Resources
Chapter 21: Music Therapy
Historical Perspective
From Sound to Noise to Music
Music as a Relaxation Technique
Biochemical Theory
Entrainment Theory
Metaphysical Theory
Psychological Effects of Music
Visualization and Auditory Imagery
Music Therapy and Chronic Pain
Steps to Initiate Music Therapy
Best Application of Music Therapy
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 22: Massage Therapy
Historical Perspective
The Need for Human Touch
Massage Therapy Research
Types of Massage
Shiatsu
Swedish Massage
Rolfing
Myofascial Release
Sports Massage
Other Touch Therapies
Physiological and Psychological Benefits
Massage Therapy and Chronic Pain
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 23: T’ai Chi Ch’uan
Historical Perspective
Philosophy of T’ai Chi Ch’uan
Physiological and Psychological Benefits
T’ai Chi Ch’uan and Chronic Pain
T’ai Chi Ch’uan as a Relaxation Technique
T’ai Chi Ch’uan Movements
Additional Comments on T’ai Chi Ch’uan
Best Application of T’ai Chi Ch’uan
Summary
Study Guide Questions
References and Resources
Chapter 24: Progressive Muscular Relaxation
Historical Perspective
Physiological Benefits
Steps to Initiate Progressive Muscular Relaxation
Best Application of Progressive Muscular Relaxation
Summary
Study Guide Questions
References and Resources
Chapter 25: Autogenic Training
Historical Perspective
Psychological and Physiological Responses
Steps to Initiate Autogenic Training
Body Position
Concentration and Awareness
Other Suggestions
Indirect Approach
Direct Approach
Adding Mental Imagery
The Use of Self-Hypnosis
Best Application of Autogenic Training
Summary
Study Guide Questions
References and Resources
Chapter 26: Clinical Biofeedback
What Is Clinical Biofeedback?
Historical Perspective
Purpose of Biofeedback
Types of Biofeedback
Electromyographic (EMG) Biofeedback
Electroencephalographic (EEG) Biofeedback
Cardiovascular (EKG) Biofeedback
Electrodermal (EDR) Biofeedback
Biofeedback and Chronic Pain
Best Application of Clinical Biofeedback
Summary
Study Guide Questions
References and Resources
Chapter 27: Nutrition and Stress
Aspects of Nutrition and Diet
Carbohydrates
Fats
Proteins
Vitamins and Minerals
Water
What Goes In Must Come Out
Diet for a Stressed Planet
Stress and Mineral Depletion
Stress and Vitamin Depletion
A Word about Supplements
Additional Stress and Nutritional Factors to Consider
A Word about Genetically Altered Foods
Nutritional Needs for Women
Spiritual Nutrition
Psychological Effects of Food
Cravings
Eating Disorders
Recommendations for Healthy Eating Habits
Herbal Therapies
Additional Tips for Healthy Eating
Summary
Study Guide Questions
Self-Assessment
References and Resources
Chapter 28: Physical Exercise
Types of Physical Exercise
Anaerobic Activities
Aerobic Activities
Physiological Effects of Physical Exercise
Theories of Athletic Conditioning
All-or-None Conditioning Principle
Progressive Overload Principle
Phases of a Workout
Psychological Effects of Physical Exercise
Physical Exercise and Chronic Pain
Steps to Initiate a Fitness Training Program
Best Application of Physical Exercise
Summary
Study Guide Questions
Self-Assessment
References and Resources
Epilogue: Creating Your Own Stress-Management Program
Index
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