Managing stress: principles and strategies for health and well being

Part 1: The nature of stress

1. The nature of stress

Times of change and uncertainty

Definitions of stress

The stress response. Rest and digest ; Tend and befriend

Types of stress

Trauma: stress on steroids

Types of stressors. Bioecological influences ; Psychointrapersonal influences ; Social influences

Social stress: yesterday, today, and tomorrow

The general adaptation syndrome

Stress in a changing world

Stress and insomnia. College stress

A holistic approach to stress management

Summary

Study guide questions

References and resources

2. The sociology of stress

Technostress: digital toxicity. Digital toxicity, digital dementia, FOMO (fear of missing out), and FOKU (fear of keeping up)

A decline in civility

Environmental disconnect

Occupational stress

Race- and gender-based stress

Summary

Study guide questions

References and resources

3. The 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

Rest and digest: thank you, vagus nerve!

The endocrine system

The neuroendocrine pathways. The ACTH axis ; The vasopressin axis ; The thyroxine axis

A parable of psychophysiology

Four decades of brain imaging research

Summary

Study guide questions

References and resources

4. Stress and disease

Theoretical models. The Borysenko model ; The Pert model ; The Lipton model ; The Gerber model ; The Dispenza model ; The Pelletier model ; DNA, telomeres, stress, and aging

Target organs and their disorders. Nervous system-related disorders ; Immune system-related disorders

Summary

Study guide questions

References and resources

Part 2: The mind and soul

5. 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

Martin Seligman: optimism and the art of being happy

A Tibetan perspective of mind and stress

Some theoretical common ground

Summary

Study guide questions

References and resources

6. The stress emotions: anger, fear, and joy

The anatomy of anger. Gender differences ; Physiological responses ; The myth of catharsis ; Subtle anger: microaggressions ; Anger management styles ; Creative anger strategies

The anatomy of fear. Basic human fears ; Fear, vulnerability, and shame ; Strategies to overcome fear

Depression: a by-product of anger or fear?

Joy, eustress, and the art of happiness

Summary

Study guide questions

References and resources

7. Stress-prone and stress-resistant personality traits

Type A behavior. Hostility: the lethal trait of Type A personalities ; Behavior modification for Type A behavior ; Social influences on Type A behavior

Did someone say Type D personality?

Codependent personality traits

Helpless-hopeless personality

The high-tech personality

Resiliency: the hardy personality

Survivor personality traits

Sensation seekers

Self-esteem: the bottom-line defense

Summary

Study guide questions

References and resources

8. 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

References and resources

Part 3: Coping strategies

Expecting the unexpected

Conclusion

References and resources

9. Cognitive restructuring: reframing

A thinking-process model

Two minds are better than one

Toxic thoughts

The choice to choose our thoughts

Stay above the fray: raising your vibration

Acceptance: an alternative choice

Steps to initiate cognitive restructuring

Some additional tips for cognitive restructuring. Best application of reframing

Summary

Study guide questions

References and resources

10. Healthy boundaries: behavior modification

Behavior as a component of personality. Classical conditioning ; Operant conditioning ; Modeling

The behavior modification model. A second behavior modification model: stages of change ; Is stress a trigger for relapse?

Assertiveness

Assertiveness skills

Adapting to major life changes: essential behavior modification

Steps to initiate behavior modification

Summary

Study guide questions

References and resources

11. Journal writing

Historical perspective

Journal writing as a coping technique. Poetry therapy ; Benefits of journal writing

Steps to initiate journal writing. Journal writing styles, themes, and ideas

Best tips for journal writing as a coping technique

Best application of journal writing

Summary

Study guide questions

References and resources

12. Expressive art therapy

Origins of art therapy

Art therapy goes mainstream in the American culture

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

13. Humor therapy (comic relief)

Historical perspective

Theories of humor. Superiority theory ; Incongruity (surprise) theory ; Release/relief theory ; Divinity theory

Inappropriate humor: don't!

Types and senses of humor. Types of humor ; Senses of humor ; Group laughter = laughter yoga

Humor therapy as a coping technique

The physiology of laughter

Steps to initiate humor therapy

Best application of comic relief

Summary

Study guide questions

References and resources

14. Creative problem solving

Think like da Vinci!

The creative process. Players on the creativity team

Creativity: bend, break, and blend?

Boredom: an essential component to creativity! Creative problem solving in times of global social chaos ; The myths of creativity

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

References and resources

15. Communication skills in the digital age

High-tech communication: information and communication overload. High-tech miscommunication ; Smartphones, dumb messages ; Effective communication strategies

The basics of face-to-face communication skills. Conversational styles ; Verbal communication ; Communicating ideas and feelings ; Nonverbal communication

Listening, attending, and responding skills

Conflict resolution

Conflict management styles

Steps to enhance face-to-face communication skills

Best benefits of effective high-tech communication skills

Summary

Study guide questions

References and resources

16. 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

Distractions: roadblocks on the time management highway. Estimated time of completion

Steps to initiate good time management techniques

Additional time-management ideas

Best application of time management skills

Summary

Study guide questions

References and resources

17. Additional coping techniques

Information seeking

Social orchestration

Friends in need: social-support groups

Hobbies

Forgiveness. Ho'oponopono: forgiveness Hawaiian style

Dream therapy

Prayer and faith. Types of prayer ; Of prayer and meditation ; Research on prayer and faith ; Prayers for nonbelievers ; Ways to pray

Body tapping: an emotional freedom technique. Five-step protocol

Best application of additional effective coping skills

Summary

Study guide questions

References and resources

Part 4: Relaxation techniques

References and resources

18. Diaphragmatic breathing

The mystery of breathing

Breathing and chronic pain

Steps to initiate diaphragmatic breathing. Step 1: Assume a comfortable position ; Step 2: Concentration ; Step 3: Visualization

Summary

Study guide questions

References and resources

19. Meditation and mindfulness

Historical perspective

Types of meditation. Exclusive meditation ; Inclusive meditation

Split-brain theory

Left brain, right brain, top brain, bottom brain

Altered states of consciousness

Physiological and psychological effects of meditation

Neuroplasticity: the neuroscience of meditation

Meditation and brain imaging research

Meditation and chronic pain

Steps to initiate meditation. Grand perspective mental video ; Mindfulness

Best application of meditation

Summary

Study guide questions

References and resources

20. 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

21. 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

22. 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

References and resources

23. Massage therapy

Historical perspective

The need for human touch

Massage therapy research

Types of massage. Shiatsu ; Swedish massage ; Rolfing ; Myofascial release ; Sports massage ; Thai massage ; Chinese massage ; Other touch therapies

Physiological and psychological benefits

Massage therapy and chronic pain

Best application of massage therapy

Summary

Study guide questions

References and resources

24. 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

25. 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

26. Autogenic training and clinical biofeedback

Autogenic training. Historical perspective ; Psychological and physiological responses ; Steps to initiate autogenic training ; Other suggestions ; Best application of autogenic training

Clinical biofeedback. What is clinical biofeedback? ; Historical perspective ; Purpose of biofeedback ; Types of biofeedback ; Biofeedback and chronic pain ; Best application of clinical biofeedback

Summary

Study guide questions

References and resources

27. Physical exercise, nutrition, and stress

Physical exercise and stress. Types of physical exercise ; Physiological effects of physical exercise ; Theories of athletic conditioning ; Fitness shortcuts to health? ; Psychological effects of physical exercise ; Physical exercise and chronic pain ; Steps to initiate a fitness training program ; Best application of physical exercise and activity

Nutrition and stress. Diet for a stressed planet ; Nutritional shortcuts for health? ; Additional stress and nutritional factors to consider ; A word about genetically altered foods ; Spiritual nutrition ; Psychological effects of food ; Recommendations for healthy eating habits ; Additional tips for healthy eating

Summary

Study guide questions

References and resources

28. Ecotherapy: the healing power of nature

A historical perspective on ecotherapy

A nature-deficit disorder?

Physiological effects of ecotherapy

Entrainment: a symphony in natural rhythms

Circadian rhythms and physical health

Psychological effects of ecotherapy

Nature and the art of solitude

Spiritual moments

Earning "nature points"

Best application of ecotherapy

Summary

Study guide questions

References and resources

Epilogue: Creating your own stress management program

Part 1: The nature of stress. The nature of stress

The sociology of stress

Physiology of stress

Stress and disease

Part 2: The mind and soul. Toward a psychology of stress

The stress emotions: anger, fear, and joy

Stress-prone and stress-resistant personality traits

Stress and human spirituality

Part 3: Coping strategies. Cognitive restructuring: reframing

Behavior modification

Journal writing

Expressive art therapy

Humor therapy (comic relief)

Creative problem solving

Communication skills in the information age

Resource management: managing time and money

Additional coping techniques

Part 4: Relaxation techniques. Diaphragmatic breathing

Meditation and mindfulness

Hatha yoga

Mental imagery and visualization

Music therapy

Massage therapy

Tʹai chi chʹuan

Progressive muscular relaxation

Autogenic training and clinical biofeedback

Physical exercise, nutrition, and stress

Ecotherapy: the healing power of nature.