Managing stress: principles and strategies for health and wellbeing

pt. 1. The nature of stress 1. The nature of stress Definitions of stress The stress response Types of stress Types of stressors The general adaptation syndrome Stress in a changing world A holistic approach to stress management Summary Study guide questions Self-assessment References and resources 2. The physiology of stress The central nervous system The autonomic nervous system The endocrine system The neuroendocrine pathways A parable of psychophysiology A decade of brain imaging research Summary Study guide questions Self-assessment References and resources 3. Stress and disease Theoretical models Target organs and their disorders Summary Study guide questions Self-assessment References and resources

pt. 2. The mind and soul 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 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 5. The stress emotions : anger and fear The anatomy of anger The anatomy of fear Depression : a by-product of anger or fear? Summary Study guide questions Self-assessment References and resources 6. Stress-prone and stress-resistant personalities 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 7. Stress and human spirituality A spiritual hunger? A turning point in consciousness Definition of spirituality Theories of human spirituality Common bonds of human spirituality A model of spirituality for stress Summary Study guide questions Self-assessment References and resources

pt. 3. Coping strategies Reflections on the aftermath of hurricane Katrina Conclusion References and resources 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 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 10. Journal writing Historical perspective Journal writing as a coping technique Steps to initiate journal writing Best application of journal writing Summary Study guide questions Self-assessment References and resources 11. Expressive art therapy Origins of art therapy Clinical use of art therapy Steps to initiate art therapy Best application of art therapy Summary Study guide questions References and resources 12. Humor therapy (comic relief) Historical perspective Types and senses of humor Theories of humor 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 13. Creative problem solving Think like da Vinci! The creative process Obstacles to the creative process From creativity to creative problem Steps to initiate creative problem solving Best application of creative problem solving Summary Study guide questions Appendix : answers to creative problems Self-assessment References and resources 14. 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 communication skills Summary Study guide questions Self-assessment References and resources 15. Resource management : managing time and money Money matters Mass marketing to your ego The psychology of poverty Money problems? : try this 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 16. Additional coping techniques Information seeking Social engineering Social-support groups Hobbies Forgiveness Dream therapy Prayer and faith Summary Study guide questions Self-assessment References and resources

pt. 4. Relaxation techniques

17. Diaphragmatic breathing

The mystery of breathing

Breathing and chronic pain

Steps to initiate diaphragmatic breathing

Summary

Study guide questions

References and resources

18. Meditation

Historical perspective

Types of 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

Best application of meditation

Summary

Study guide questions

Self-assessment

References and resources

19. Hatha yoga

Historical perspective

Physiological and psychological benefits

Hatha yoga and chronic pain

Steps to initiate hatha yoga

Additional thoughts on hatha yoga

Best application of hatha yoga

Summary

Study guide questions

References and resources

20. Mental imagery and visualization

Historical perspective

Mental imagery research

Mental imagery as a relaxation technique

Color therapy

Mental imagery and chronic pain

Steps to initiate mental imagery

Best application of mental imagery

Summary

Study guide questions

References and resources

21. Music therapy

Historical perspective

From sound to noise to music

Music as a relaxation technique

Biochemical 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

22. Massage therapy

Historical perspective

The need for human touch

Massage therapy research

Types of massage

Physiological and psychological benefits

Massage therapy and chronic pain

Summary

Study guide questions

Self-assessment

References and resources

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

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

25. Autogenic training

Historical perspective

Psychological and physiological responses

Steps to initiate autogenic training

Adding mental imagery

The use of self-hypnosis

Best application of autogenic training

Summary

Study guide questions

References and resources

26. 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. Nutrition and stress

Aspects of nutrition and diet

What goes in must come out

Diet for a stressed planet

A word about genetically altered foods

Nutritional needs for women

Spiritual nutrition

Psychological effects of food

Recommendations for healthy eating habits

Herbal therapies

Additional tips for healthy eating

Summary

Study guide questions

Self-assessment

References and resources

28. Physical exercise

Types of physical exercise

Physiological effects of physical exercise

Theories of athletic conditioning

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.