Cover
Title
Copyright
Brief Contents
Contents
A Personal Introduction: From the Author to the Students
Summary
About the Author
Part I: Understanding the Nature of Stress
1. The Meaning of Stress
What Is Stress Anyway?
Meanings of Stress
What’s in a Name?
How Is Stress a Problem?
Stress as a Stimulus or Response
A Selected History of Stress Research
Ancient Contributions
Modern Era
General Adaptation Syndrome
Allostasis
Responses to Stress
Fight-or-Flight Response
Types of Stress: The Good, the Bad, and the Ugly
Sources of Stress
Self-Assessment of Stress
The Dynamical Systems Perspective of Stress
Management and Prevention
Concept 1: Complexity and Nonlinearity of Dynamical Systems
Concept 2: Mutual Causality
Concept 3: Sensitivity to Initial Conditions of the System
Concept 4: Self-Organization and Emergence
Concept 5: Attractors
Concept 6: Bifurcation
Overview of Stress Management and Prevention
Stage 1: Life Situations/Chronic Stressors
Stage 2: Perception and Evaluation
Stage 3: Stress Response
Stage 4: Consequences
Summary
Questions for Review
Selected Answers
Review Activities
References and Resources
2. The Body’s Reactions to Stress
The Battle Within
Nervous System
Initiation and Control of the Stress Response
The Brain and Stress
The Autonomic Nervous System and Stress
The Endocrine System
The Immune System
Immunity and Stress
The Cardiovascular System
The Gastrointestinal System
The Musculoskeletal and Skin Systems
The Reproductive System
Not All Doom and Gloom
Summary
Questions for Review
Selected Answers
Review Activities
References and Resources
3. Sources of Stress across the Lifespan
Developmental Tasks
Developmental Stages and Major Stressors
Transactional Model of Stress
Stress in Childhood
Prenatal and Infant Stress
Stress in Elementary-School-Age Children
How Children Cope with Stress
Stress in Adolescence
Peer Relationships
Academics and School
Unusual Stressors
How Teenagers Cope with Stressors
Stress in Young Adulthood
Friendships and Tribal Affiliations
Selecting a Life Partner
College and Stress
When Stress Leads to Suicide
Sex, Drugs, Rock and Roll
Career Selection and Stress
Stress during Middle Adulthood
The Family Life Cycle
Stress in Later Adulthood
Adjustments to Retirement
Health Changes
Death
Summary
Questions for Review
Review Activities
References and Resources
4. Adaptive and Maladaptive Behavior
Theoretical Models of Coping and Adaptation
Psychoanalytic Model
Humanistic Model
Behavioral Model
Cognitive Model
Mindfulness Model
Emotional Responses to Stress
Fears and Phobias
Anxiety and Panic Disorders
Existential Angst
Monitoring Anxiety
Depression
Anger and Aggressive Behavior
Anger Management
Maladaptive Behaviors
Eating Disorders
Substance Abuse
Behavioral Addictions
Workaholism
Summary
Questions for Review
Review Activity
References and Resources
5. Individual and Cultural Differences
Personality and Stress
States versus Traits
Type A Personality
Helpless and Hopeless Personality
Repressive Personality
Codependent Personality
Addressing Codependency Issues
Gender and Stress
Gender Differences in Stress Responses
Gender Stereotypes and Gender Role Stressors
Feminine Gender Role and Stressors
Male Gender Role and Stressors
Gender Differences in Stress-Related Disorders and Coping Strategies
Culture and Stress
Culture and the Types of Stressors Experienced
Culture and the Appraisal of Stressors
Culture and the Choice of Coping Strategies
Acculturation Stress
Summary
Questions for Review
Selected Answers
Review Activity
References and Resources
Part II: Strategies of Stress Management and Prevention
6. Challenging Stressful Thinking
Power of Mindsets and Cognitive Restructuring
Most Stress is Self-Inflicted
Creating Meaning
Cognitive Theory in a Nutshell
A: Activating Event
C: Emotional Consequence
B: Irrational Belief
1. Absolute Demands
2. Awfulizing
3. Low Frustration Tolerance
4. Musterbation
5. Absolute Judgments
Disputing the Irrational Beliefs
The Power of Language
Keeping a Thought Journal
Refraining
Ceasing Disturbing Thoughts
When Challenging Stressful Thoughts Doesn’t Work
Summary
Questions for Review
Selected Answers
Review Activities
References and Resources
7. Problem Solving and Time Management
Problems without Solutions
Differences between Concern and Worry, and Why it Matters
Problem Solving and Stress
Barriers to Effective Problem Solving
Developing Problem-Solving Skills
Problem Orientation
Problem-Solving Style
Time Management and Stress
The Value of Time
Six Principles for Time Management
Procrastination
Causes of Procrastination
Overcoming Procrastination
Strategies for Time Management
Differentiate between Important Tasks and Urgent Tasks
Do Less, Not More
Figure Out What’s Getting in the Way
Get a Calendar
Make a List and Check it Twice
Figure Out Where You Waste Time
Make the Best of “Down Time”
Make Some Necessary Cuts
Find Balance
Stop Complaining
Summary
Questions for Review
References and Resources
8. Psychological and Spiritual Relaxation Methods
Prevention, Treatment, and Coping with Stress
Three Common Elements of Relaxation Techniques
Element 1: The Mind–Body Connection
Element 2: Altered States of Consciousness
Element 3: Enhanced Internal Locus of Control
Guided Imagery
Types of Guided Imagery
How to Perform a Therapeutic Imagery Session
How Does Guided Imagery Work?
Autogenic Training
Mindfulness and Mindfulness Meditation
Types of Meditation
Elements of Meditative Practice
Benefits of Meditation
Seeking Serenity through the Spiritual Path
The Power of Prayer
Summary
Questions for Review
Selected Answers
Review Activity
References and Resources
9. Physical Methods for Stress Reduction
The Cost of Progress
Benefits of Physical Exercise and Activity
Exercise and Stress Reduction
Kinds of Physical Activity and Exercise
Principles for Improving Fitness Levels
Progressive Muscle Relaxation
PMR Technique
Clinical Benefits and Cautions
Breathing
The Process of Breathing
Yoga
Background on Yoga
Fundamental Concepts of Yoga
Tai Chi
Foundations of Tai Chi
Principles of Tai Chi Movement
Metaphorical Lessons of Tai Chi
Summary
Questions for Review
Review Activities
References and Resources
10. Preparing for the Future: College and Occupational Stress
The Nature of College Stress
Academics
Finances
Social and Intimate Relationships
Choice of a Career
Being a Nontraditional Student
Being a Minority College Student
Developing Effective Study Habits
Study Habits for Improved Performance
Habit 1: Identify Clear Goals and Intentions
Habit 2: Make it Easy to Work
Habit 3: Make Learning Fun
Habit 4: Maximize Your Resources
Habit 5: Improve Your Memory
Habit 6: Demonstrate What You’ve Learned
Occupational Stress
Symptoms of Occupational Stress
Sources of Occupational Stress
Reducing Stress on the Job
Burnout: A Special Form of Occupational Stress
Summary
Questions for Review
Review Activity
References and Resources
11. Care of the Self: Nutrition and Other Lifestyle Issues
Portrait of a Lifestyle
Assessing Lifestyle Dimensions
Technological Intrusions
Diet, Nutrition, and Stress
Eating and Weight Problems Nationwide and on College Campuses
The Stress and Eating Cycle
Foods that Can Exacerbate Stress
Caffeine
Warding Off Stress through Proper Nutrition
Using MyPlate to Design a Balanced Diet
Eating Healthfully: A Summary of Suggestions
Smoking and Tobacco Use
Why Is Smoking So Harmful?
How to Stop Smoking
Responsible Use of Alcohol
Dealing with Alcohol Abuse
Sleep
What Helps You to Sleep Better?
Managing Your Finances
Spend Less than You Earn and Save the Rest
Start Investing Early
Keep Your Credit Clean
Avoid Credit Card Interest
Buy What You Need Instead of What You Want
Summary
Questions for Review
Selected Answers
Review Activities
References and Resources
12. Stress and Conflict in Relationships
Effects of Conflict on Your Body and Mind
Functions of Conflict
Getting Your Attention
Power and Control
Conflict Regulates Distance
Conflict Promotes Reflection and Growth
Barriers to Resolving Relationship Conflicts
Working through Relationship Conflicts
Dealing with Emotional or Interpersonal Abuse
Dealing with Sexual Harassment
Date Rape
Preventing Assaults
Improving Your Relationship Skills
Practice Mindfulness in Communication
Listening with Focused Attention
Nonverbal Cues
How to Listen
Responding Reflectively
Putting it All Together
Expressing Yourself
Strategies for Managing Conflict
Stay Flexible
Tit for Tat
Reframe Conflict
Repeat Mantras
Practice Assertiveness
Exit the Conflict
Summary
Questions for Review
Review Activities
References and Resources
Part III: Strategies of Synthesis and Prevention
13. Resilience and Stress
Resilience and Stress
Resilience in Adulthood and Later Life
Factors Underlying Human Resilience
Protective Factors
The Hardy Personality
The Toughening Factor
Learned Optimism
Emotional Resilience
Sense of Coherence
Strategies for Developing Resilience
Learning from Failures
Processing Failures Effectively
Practice the Principle of Giving Up and Letting Go
Let Go of the Material World
Let Go of the Past
Let Go of Dysfunctional Beliefs
Boost Your Hardy Perception of Life
Embrace Paradoxical Traits
Develop Higher Levels of Emotional Intelligence
Strengthen the Biological Factor of Resilience
Summary
Questions for Review
Selected Answers
Review Activities
References and Resources
14. Optimal Functioning and Lasting Changes
A Proactive Approach to Stress Management and Prevention
Identification of Human Strengths
What Are Your Signature Strengths?
Achieving Well-being and Mental Health
Determinants of Happiness
Flow and Optimal Human Functioning
Toward Peak Performance: From Stress to Success
Strategic Planning
Self-Initiatives
Mental Conditioning
Rehearse under Stress
Scenario Planning
Perseverance, Perseverance, Perseverance
Making Changes Last
What Sabotages Lasting Change
Social Support System
Suggestions for a Positive Stress Management and Prevention Program
Ask for Help if You Can’t Manage on Your Own
A Review of Things You Learned
A Final Summary and Some Honest, Realistic Parting Messages
Questions for Review
Selected Answers
Review Activity
References and Resources
Glossary
Index
