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Controlling Stress and Tension

ISBN: 9780205317240 | 0205317243
Edition: 6th
Format: Paperback
Publisher: Benjamin Cummings
Pub. Date: 1/1/2001

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SummaryTable of Contents
The most academic and research-oriented text on the market, this edition covers stress management in depth, using an applied approach. Controlling Stress and Tension, Sixth Edition, represents many editions of class-tested success. Thousands of students at hundreds of universities and colleges have used this text in departments ranging from health education to nursing and psychology. Every technique, old and new, has been class tested and also applied in seminars and private practice. The first edition of CST was a pioneering work originating from the author's work in psychophysiology research.
Prefacexiii
Stress, Stressors, and Stress Management
1(14)
Stressors in Life
1(3)
... MORE
Frequency, Intensity, Duration, and Valence
2(2)
Stress and Disease
4(5)
Disorders of Arousal
5(4)
Stress Management
9(5)
Intervention Points
9(1)
Free Will and Mindfulness
9(2)
Choices
11(3)
Sources Cited
14(1)
Systems That Control Stress Arousal
15(14)
The Purpose of the Stress Response
15(1)
The Basic Systems of Control
16(9)
The Autonomic Nervous System (ANS)
16(9)
Autonomic Control of the Stress Response
25(1)
The Endocrine System
25(3)
The Pituitary: The Master Gland
26(1)
The Adrenal Glands
26(2)
Sources Cited
28(1)
The Body's Response to Stress
29(21)
The Stress Response Pathway
29(15)
The Muscles' Response
35(1)
The Gastrointestinal Response
36(3)
The Brain's Response
39(1)
The Cardiovascular Response
40(3)
The Skin's Response
43(1)
The Immune System's Response
44(3)
Structure and Function of the Immune System
44(2)
Stress and the Immune System
46(1)
The Prevention and Treatment of Diseases of Arousal
47(2)
Sources Cited
49(1)
Stressful Emotions, Thoughts, and Beliefs
50(18)
The Development of Human Emotion
51(5)
Self-Assessment Exercise 1
55(1)
Pain and Pleasure
56(1)
Emotional Energy
56(5)
Stressful Emotional Patterns
58(1)
Emotion Recall Exercise
59(1)
Breaking Unhealthy Emotional Cycles
60(1)
Thoughts and Beliefs
61(3)
Thoughts
61(1)
Beliefs
62(2)
Exercises to Decrease Emotional Stress
64(2)
Learn Anger Management
64(1)
Examine Beliefs Regarding Anger
65(1)
Explore Your Fear History
65(1)
Take Action
65(1)
Give Away Fear
66(1)
Examine Beliefs Regarding Fear
66(1)
Sources Cited
66(2)
The Human Spirit
68(12)
Living the Spiritual Life
69(2)
Stress in Seeking Spirit
71(1)
Two Insights from Science
72(1)
Personality and Individuality
73(2)
The Forces
75(1)
Steps toward Enlightenment
75(2)
Exercises
77(2)
Honor Code
77(1)
Lies I Have Told
78(1)
The Four Major Questions
78(1)
Mysteries and Miracles
78(1)
Sources Cited and Recommended Readings
79(1)
Patterns of Behavior
80(28)
Self-Perception
80(4)
Self-Assessment Exercise 2
81(1)
Components of Self-Concept
82(1)
Effects on Behavior
83(1)
Effects on Disease
84(1)
Enhancing Self-Concept
84(11)
List Your Resources
85(1)
List Subpersonalities
85(1)
Affirmations
85(1)
Compliments
86(1)
Assertiveness
86(1)
The Assertiveness Ladder
87(2)
Interpersonal Effectiveness Training
89(1)
Recognition
89(1)
Analysis
90(1)
Action
90(1)
Avoid Negative Self-Talk
90(1)
Examine Negative Beliefs
91(1)
``Go Fever''
91(3)
Self-Assessment Exercise 3
94(1)
Exercises
95(5)
Practice Concentration
95(1)
Planning
95(1)
Examine Attachment Involvement
96(1)
Anxiety
96(2)
Self-Assessment Exercise 4
98(2)
Exercises
100(3)
Thought Stopping
100(1)
Stress and the Need for Control
100(1)
Self-Assessment Exercise 5
101(2)
Exercises
103(3)
Keep a Journal
103(1)
Calm Yourself
104(1)
Reality Check
104(1)
Let Go of Judgments
104(1)
Cognitive Restructuring
104(2)
Examine Beliefs
106(1)
Sources Cited
106(2)
Demands and Expectations
108(33)
Change
108(6)
Self-Assessment Exercise 6
110(3)
Control
113(1)
Challenge
113(1)
Commitment
113(1)
Exercises
114(7)
Establish Routines
114(1)
Avoid Change
114(1)
Plan for Change
115(1)
Action Plan
115(1)
Frustration
116(1)
Overcrowding
116(1)
Self-Assessment Exercise 7
117(1)
Discrimination
118(1)
Socioeconomic Factors
118(1)
Bureaucracy
119(2)
Exercises
121(5)
Express Your Frustration
121(1)
Determine Your Real Outcomes
121(1)
Choose Alternatives
122(2)
Examine Beliefs
124(1)
Question
125(1)
Answers
125(1)
Turning Beliefs Around
125(1)
Take Action
126(1)
Behavioral Skills
126(1)
Overload
126(4)
Urban Overload
126(1)
Self-Assessment Exercise 8
127(1)
Occupational Overload
128(1)
Academic Overload
129(1)
Domestic Overload
129(1)
Exercises
130(3)
Expressing Your Feelings
130(1)
Negotiate
130(1)
Manage Time
131(1)
Say What You Want
132(1)
Delegate
132(1)
Expectation History
132(1)
Examine Beliefs
133(1)
Decision Making and Problem Solving
133(5)
Exercise
135(1)
Boredom and Loneliness
136(1)
Self-Assessment Exercise 9
137(1)
Exercises
138(1)
Keep a Journal
138(1)
Physical Activity
138(1)
Join a Social Group
138(1)
Ask for Human Contact
138(1)
Examine Beliefs
139
Sources Cited
138(3)
Stress and the Human Environment Interaction
141(18)
Time and Body Rhythms
141(3)
Self-Assessment Exercise 10
143(1)
Eating and Drinking Habits
144(13)
Sympathomimetic Agents
144(1)
Hypoglycemic Stress
145(1)
Sodium Intake and Fluid Retention
146(2)
Eating Guidelines
148(2)
Drugs, Alcohol, and Tobacco
150(4)
Noise Pollution
154(2)
Music Therapy
156(1)
Climate and Altitude
157(1)
Sources Cited
158(1)
Stress in Relationships
159(80)
Love
159(2)
Relationships
161(71)
Making a Relationship Work
164(1)
Living Together
165(63)
Upper Extremities
228(2)
Head, Neck, and Face
230(2)
Biofeedback
232(6)
Massage and Bodywork
234(1)
Traditional Massage
234(1)
Structural/Functional/Movement Integration
235(3)
Sources Cited
238(1)
Autogenics and Visual Imagery
239(8)
Autogenic Relaxation Training: Relaxation Recall
239(6)
Legs Heavy and Warm
241(1)
Center of Warmth
241(1)
Arms Heavy and Warm
242(1)
Freedom Posturing
242(1)
Situation 1
243(1)
Situation 2
243(1)
Your Special Place
244(1)
Visual Imagery
245(1)
Sources Cited
246(1)
Yoga and Stretch-Relaxation
247(14)
Yoga
247(1)
Stretch-Relaxation Exercises
247(13)
Toe Raise, Knee Stretch, Toe Touch
248(2)
Back Stretch Forward and Reverse, Standing Trunk Bend
250(3)
Wall Reach, Sky Reach, Shoulder Roll, Back Reach, Shoulder Elevation
253(7)
Sources Cited
260(1)
Meditation
261(13)
Brainwaves
262(1)
Types of Meditation
263(1)
Concentration
264(1)
Contemplation
265(1)
Meditation and the Reduction of Stress Arousal
266(1)
How to Meditate
267(6)
Mindfulness and Insight Meditation
271(1)
The Need for Practice
272(1)
Sources Cited
273(1)
Stress Reduction through Physical Activity
274(15)
Physical Activity as Treatment
275(1)
Physical Activity in the Prevention of Disease
276(1)
Exercise for Well-Being and Tranquility
277(1)
Beyond Competition
278(1)
High-Risk Activity
279(1)
Exercise Assessment
279(3)
Exercise Program Benefits and Guidelines
282(2)
Stronger Heart and Better ``Tuning'' of the Heartbeat
282(1)
Increased Muscle Strength and Endurance
282(1)
Increased Lung Capacity
282(1)
Stronger Bones
282(1)
Improved Serum-Cholesterol Level and HDL/LDL Ratio
283(1)
Improved Body Composition
283(1)
Increased Range of Motion
283(1)
Greater Efficiency, Attention, and Economy of Movement
283(1)
Greater Alertness
283(1)
Diminished Effects of Aging
283(1)
Preprogram Guidelines and Principles
284(4)
Regularity
284(1)
Variety
284(1)
The Overload Principle
284(1)
Aerobics Program
285(1)
Heart Rate
285(1)
Intensity and Duration
286(1)
Flexibility Program
287(1)
Muscular Strength and Endurance Programs
287(1)
Sources Cited
288(1)
Your Personal Stress-Management Plan
289(17)
Developing the Plan
290(4)
Step 1. What Do You Want to Accomplish?
290(3)
Step 2. How Will Things Be Different or Better in Your Life?
293(1)
Outcome Visulization
294(7)
Step 3. How Do You Know When You Have Achieved an Outcome?
294(1)
Step 4. What Are Your Useful Resources?
295(1)
Finding a Resource State
295(3)
Step 5. What are Your Blocks to Success?
298(1)
Fear of Failure
298(1)
Fear of Success
298(1)
Step 6. Devise an Action Plan
299(1)
Step 7. Devise a Revised Plan
300(1)
A Sample Practice Plan
301(4)
Sources Cited
305(1)
Appendix: Personal Stressor Profile Summary306(3)
Index309

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