Comprehensive stress management

482 Pages·2013·46.715 MB·English

by  Jerrold S. Greenberg

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Stress Management
Comprehensive Stress Management empowers students to learn what stress is, evaluate
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Comprehensive Stress Management

thirteenth edition
Jerrold  S .  G reenberg
Professor Emeritus, University of Maryland
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COMPREHENSIVE STRESS MANAGEMENT, THIRTEENTH EDITION
Published by McGraw-Hill, a business unit of Th e McGraw-Hill Companies, Inc., 1221 Avenue of the
Americas, New York, NY 10020. Copyright © 2013 by Th e McGraw-Hill Companies, Inc. All rights reserved.
Printed in the United States of America. Previous Editions © 2011, 2009, and 2008. No part of this
publication may be reproduced or distributed in any form or by any means, or stored in a database or
retrieval system, without the prior written consent of Th e McGraw-Hill Companies, Inc., including, but not
limited to, in any network or other electronic storage or transmission, or broadcast for distance learning.
Some ancillaries, including electronic and print components, may not be available to customers outside the
United States.
Th is book is printed on acid-free paper.
1 2 3 4 5 6 7 8 9 0 DOW/DOW 1 0 9 8 7 6 5 4 3 2
ISBN 978-0-07-352972-1
MHID 0-07-352972-9
Vice President & Editor-in-Chief: Michael Ryan
Managing Director: Gina Boedeker
Executive Director of Development: Lisa Pinto
Sponsoring Editor: William Minick
Marketing Manager: Caroline McGillen
Development Editor: Darlene M. Schueller
Project Manager: Jessica Portz
Cover Designer: Studio Montage, St. Louis, MO
Cover Image: Bear Dancer Studios/Mark Dierker
Buyer: Sandy Ludovissy
Media Project Manager: Sridevi Palani
Compositor: MPS Limited
Typeface: 10/12 Minion
Printer: R. R. Donnelley
All credits appearing on page or at the end of the book are considered to be an extension of the copyright page.
Library of Congress Cataloging-in-Publication Data
Greenberg, Jerrold S.
  Comprehensive stress management / Jerrold S. Greenberg. — 13th ed.
       p. cm.
  ISBN 978-0-07-352972-1 (alk. paper)
 1.  Stress (Psychology) 2.  Stress (Physiology) 3.  Stress (Psychology)—Prevention. 4.  Stress management. 
I. Title.
  BF575.S75G66 2013
  155.9’042—dc23
2012019448
www.mhhe.com
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brief table of contents
brief table of contents
part 1

Chapter 11
Autogenic Training, Imagery, and Progressive
Scientifi c Foundations 1 Relaxation 253
Chapter 1 Chapter 12
What Is Stress? 2 Other Relaxation Techniques 281
Chapter 2
part 4
Stress Psychophysiology 25
Chapter 3
Stress and Illness/Disease 43 General Applications: Physiological
Arousal and Behavior Change
Chapter 4
Interventions 307
Stress and the College Student 75
Chapter 13
part 2
Physiological Arousal Interventions 308
Chapter 14
Strategies for Decreasing Stressful Behaviors 333
General Applications: Life-Situation
and Perception Interventions 109
Chapter 15
Diversity and Stress 355
Chapter 5
Intervention 110
part 5
Chapter 6
Life-Situation Interventions: Intrapersonal 125
Specifi c Applications 381
Chapter 7
Life-Situation Interventions: Interpersonal 149
Chapter 16
Occupational Stress 382
Chapter 8
Perception Interventions 179
Chapter 17
Family Stress 419
Chapter 9
Spirituality and Stress 219
part 3
General Applications: Relaxation
Techniques 239
Chapter 10
Meditation 240
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table of contents
table of contents
P reface x
part 1
Th e Gastrointestinal System 36
Th e Muscles 37
Scientifi c Foundations 1
Th e Skin 38
Symptoms, Stress, and You 38
CHAPTER 1
coping in today’s world 38
what is stress? 2 summary 39
What Can You Get Out of Th is Book internet resources 39
and Th is Course? 3 references 39
Th e Pioneers 3 lab assessment 2.1 how much do you know
Stress Th eory 8 about stress psychophysiology? 41
Life-Events Th eory 8 lab assessment 2.2 what are your physiological
Hardiness Th eory 8 reactions to stress? 42
Social Support Th eory 8
Th e Stressor 9
CHAPTER 3
Stress Reactivity 11
Strain 11 stress and illness/disease 43
Gender Diff erences in Reactivity 11 Hot Reactors 43
A Defi nition of Stress 12 Psychosomatic Disease 43
Stress Management Goals 14 Stress and the Immunological System 44
Th e Way to Use Th is Book 14 Stress and Serum Cholesterol 47
Your Personal Stress Profi le and Activity Specifi c Conditions 49
Workbook 14 Hypertension 49
Th e Stress Portfolio 15 Stroke 50
“Getting Involved in Your Community” Coronary Heart Disease 51
Boxes 15 Ulcers 53
Migraine Headaches 54
coping in today’s world 19
Tension Headaches 55
summary 19
Cancer 56
internet resources 19
Allergies, Asthma, and Hay Fever 56
references 20
Rheumatoid Arthritis 58
lab assessment 1.1 what causes you stress? 23
Backache 58
lab assessment 1.2 why do some of your
TMJ Syndrome 59
stressors result in a stress response? 24
Obesity 60
Posttraumatic Stress Disorder 62
CHAPTER 2 Symptoms of PTSD 62
Treatment of PTSD 62
stress psychophysiology 25
Stress and Other Conditions 64
Th e Brain 25
Th e Endocrine System 29 coping in today’s world 65
Th e Autonomic Nervous System 33 summary 66
Th e Cardiovascular System 35 internet resources 66
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part 2
references 66
lab assessment 3.1 do you know what to do for
General Applications:
posttraumatic stress disorder? 71
Life-Situation and Perception
lab assessment 3.2 why did you get sick as a
result of stress? 72 Interventions 109
lab assessment 3.3 how are my health
indices? 73 CHAPTER 5
intervention 110
CHAPTER 4
Coping with a Stressor 110
stress and the college student 75
A Model of Stress 111
Th e Younger College Student 76 Feedback Loops in the Stress Model 113
Lifestyle Change 76 Setting Up Roadblocks 113
Grades 77 Comprehensive Stress Management 114
Course Overload 78 Eustress and the Model 115
Finances 78 Taking Control 116
Friendship 82 Making a Commitment 118
Love 83
coping in today’s world 120
Sex 84
summary 120
HIV/AIDS 86
internet resources 121
Other Sexually Transmitted Infections 86
references 121
Prevention of Sexually Transmitted
lab assessment 5.1 what eustressors have
Infections 86
you experienced? 123
Acquaintance Rape 87
Shyness 89
CHAPTER 6
Jealousy 90
Breakups 90 life-situation interventions:
Eating Disorders 91 intrapersonal 125
Th e Older College Student 93 Eliminating Unnecessary Stressors 125
Career and School 93 Nutrition and Stress 127
Family and School 94 Noise and Stress 137
Self-Doubt 94 Life Events and Stress 138
Th e Minority College Student 95 Hassles and Chronic Stress 140
Interventions 97 Success Analysis 140
Life-Situation Interventions 97
coping in today’s world 143
Perception Interventions 99
summary 143
Emotional Arousal Interventions 100
internet resources 143
Physiological Arousal Interventions 101
references 144
coping in today’s world 101 lab assessment 6.1 what is your resting
summary 102 metabolic rate (rmr)? 145
internet resources 102 lab assessment 6.2 what stressful events do you
references 102 experience? 146
lab assessment 4.1 budgeting while in school: lab assessment 6.3 are your life events
using a worksheet to help manage your unhealthy? 147
money 105 lab assessment 6.4 what hassles do you
lab assessment 4.2 how intimate are encounter? 148
your friendships? 106
lab assessment 4.3 what type of lover
are you? 107
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CHAPTER 7 Self-Esteem 188
Locus of Control 190
life-situation interventions:
Anxiety Management 192
interpersonal 149
Test Anxiety 192
Asserting Yourself 149
Trait and State Anxiety 192
Nonverbal Assertiveness 150
Panic Disorder 192
Verbal Assertiveness 151
Social Phobia (Social Anxiety Disorder) 193
Confl ict Resolution 152 Specifi c Phobias 194
Communication 155 Coping Techniques 194
Nonverbal Communication 156
Resiliency 199
Verbal Communication 156
Hardiness 200
Emotional Intelligence 158
coping in today’s world 201
Th e Importance of Emotional Intelligence 158
summary 201
Ways to Develop Emotional Intelligence 159
internet resources 202
Technostress 159
references 202
Time Management 160
lab assessment 8.1 what kind of sense
Assessing How You Spend Time 161
of humor do you have? 207
Setting Goals 161
lab assessment 8.2 are you a type a? 209
Prioritizing 162
lab assessment 8.3 how is your
Scheduling 162
self-esteem? 210
Maximizing Your Rewards 162
lab assessment 8.4 how is your physical
Saying No 162
self-esteem? 211
Delegating 162
lab assessment 8.5 what is your locus
Evaluating Tasks Once 163
of control? 212
Using the Circular File 163
lab assessment 8.6 what is your level
Limiting Interruptions 163
of trait anxiety? 213
Investing Time 163
lab assessment 8.7 what is your level
Social Support Networking 163 of test anxiety? 214
coping in today’s world 166 lab assessment 8.8 the measurement of social
summary 167 physique anxiety? 216
internet resources 167 lab assessment 8.9 do you have irrational
references 167 beliefs? 217
lab assessment 7.1 how assertive are you? 169
lab assessment 7.2 how do you resolve CHAPTER 9
conflicts? 171 spirituality and stress 219
lab assessment 7.3 how is your social
Spiritual Health 219
support? 172
Religion and Spirituality 220
lab assessment 7.4 what is your active
Spirituality and Health 220
listening style? 174
Spirituality and College Students 222
lab assessment 7.5 how emotionally
How Spirituality and Religion
intelligent are you? 176
Aff ect Health 222
Control Th eory 222
CHAPTER 8
Social Support Th eory 223
perception interventions 179 Spirituality, Social Support, and Terrorism 223
Selective Awareness 179 Placebo Th eory 224
Stop to Smell the Roses 181 Forgiveness and Health 224
Perspective and Selective Awareness 181 Volunteerism as a Spiritual and Healthy
An Attitude of Gratitude 182 Activity 225
Humor and Stress 184 Service-Learning: A Spiritual and Academic
Type A Behavior Pattern 185 Activity 226
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Closing Th oughts on Spirituality, Health, and Benefi ts of Progressive Relaxation 263
Managing Stress 228 How To Do Progressive Relaxation 263
coping in today’s world 230 coping in today’s world 271
summary 230 summary 272
internet resources 231 internet resources 272
references 231 references 272
lab assessment 9.1 how spiritual are you? 235 lab assessment 11.1 is autogenic training
lab assessment 9.2 how forgiving are you? 237 for you? 277
lab assessment 11.2 is imagery for you? 278
part 3
lab assessment 11.3 is progressive relaxation
for you? 279
General Applications: CHAPTER 12
Relaxation Techniques 239 other relaxation techniques 281
Biofeedback 281
CHAPTER 10 Benefi ts of Biofeedback 282
meditation 240 How to Relax Using Biofeedback 283
How to Arrange for Biofeedback Training 285
What Is Meditation? 240
Diaphragmatic Breathing 285
Types of Meditation 240
Body Scanning 286
Benefi ts of Meditation 241
Body Scan Relaxation Exercise 287
Physiological Eff ects 242
Psychological Eff ects 243 Massage and Acupressure 288
Yoga and Stretching 288
How to Meditate 244
Repetitive Prayer 291
Other Types of Meditation 246
Quieting Refl ex 291
Making Time for Meditation 246
Instant Calming Sequence 292
coping in today’s world 247
Mindfulness 292
summary 248
Music and Relaxation 293
internet resources 248
Tai Chi 295
references 248
Pets and Stress 296
lab assessment 10.1 is meditation for you? 251
coping in today’s world 299
CHAPTER 11 summary 300
internet resources 300
autogenic training, imagery, and
references 300
progressive relaxation 253
lab assessment 12.1 how do you cause stress,
Autogenic Training 253 and what will you do about it? 305
Benefi ts of Autogenic Training 254 lab assessment 12.2 pets: stress busters
Physiological Eff ects 254 in spite of it all? 306
Psychological Eff ects 254
part 4
How to Do Autogenic Training 255
Prerequisites 255
Body Position 255
Six Initial Stages of Autogenic Training 256 General Applications:
An Autogenic Training Experience 257 Physiological Arousal and Behavior
Imagery 259 Change Interventions 307
Physiological Eff ects 260
Psychological Eff ects 261 CHAPTER 13
Progressive Relaxation 261 physiological arousal
Bracing 261
interventions 308
What Is Progressive Relaxation? 262
Exercise and Health 309
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Aerobic and Anaerobic Exercise 309 Reminders 338
Physical Health 309 Self-Help Groups 338
Psychological Health 311 Professional Help 338
Can Physical Fitness and Exercise Application of Behavior Change Techniques 339
Make You Smarter? 314 Example: Exercise 340
Th e Healthy Way to Exercise 314 Behavior Change Th eories and Stress 340
Principles of Exercise 316 Stages of Change Th eory 341
Intensity, Frequency, and Duration 316 Health Belief Model 342
Assessing Your Cardiorespiratory Fitness 317 Self-Effi cacy Th eory 343
Starting an Exercise Program 317 Goal-Setting Th eory 344
How to Exercise 318
coping in today’s world 344
Do’s and Don’ts 318
su mmary 345
Competition and Enjoyment 319
internet resources 345
Choosing an Exercise Program 320
references 346
Swimming 320
lab assessment 14.1 are your behaviors
Rope Jumping 320
healthy? 347
Bicycling 321
lab assessment 14.2 are your lifestyle
Walking 321
behaviors healthy? 349
Jogging 322
lab assessment 14.3 what are your barriers
Stretching 322
to behaving healthfully? 350
Weight Training 325
lab assessment 14.4 decreasing stressful
Exercise Guidelines 325
behaviors: a guide 351
Exercise and the Elderly 325 lab assessment 14.5 can you use behavior
Exercise—Keeping It Going 327 change theory to change your behavior? 352
coping in today’s world 328
CHAPTER 15
summary 329
internet resources 329 diversity and stress 355
references 329 Diverse Populations 355
lab assessment 13.1 can you overcome Positive Aspects of Minority Status 356
roadblocks to exercise? 331 An Introduction to Problems Faced by
lab assessment 13.2 can you differentiate Minorities 357
between exercise myths and facts? 332 Stressors Challenging Minorities 358
Health Status 360
CHAPTER 14
National Health Objectives and Diversity 360
strategies for decreasing stressful Infant Mortality 362
behaviors 333 Life Expectancy 362
Years of Potential Life Lost 362
Health and Lifestyle Behaviors 333
High Blood Pressure 363
Health-Behavior Assessment 333
Acquired Immune Defi ciency Syndrome
Selected Lifestyle Behaviors 333
(AIDS) 364
Barriers to Action 334
Cancer 364
Locus of Control 334
Mental Health 365
Methods for Decreasing Stressful Behaviors 334
Self-Monitoring 335 Poverty and Educational Level 365
Tailoring 335 Family Life 366
Material Reinforcement 336 Homelessness 366
Social Reinforcement 336 Family Structure 367
Social Support 337 Age and Physical Challenges 369
Self-Contracting 337 Elders 369
Contracting with a Signifi cant Other 337 People with Physical and Mental Challenges 371
Shaping 337 Sexual Orientation 371
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coping in today’s world 372 internet resources 410
summary 373 references 410
internet resources 373 lab assessment 16.1 do you have occupational
references 374 stress? 415
lab assessment 15.1 how has prejudice lab assessment 16.2 are you a workaholic? 416
affected your level of stress? 377 lab assessment 16.3 do you have burnout or
lab assessment 15.2 what biases do you brownout? 417
possess? 378
lab assessment 15.3 how well do you know
diverse groups and individuals? 379 CHAPTER 17
part 5 family stress 419
Th e Family 419
Needs Satisfi ed by the Family 419
Th e Changing Family 420
Specifi c Applications 381
Marriage 422
CHAPTER 16 Cohabitation 422
Divorce 422
occupational stress 382
Single-Parent Families 423
What Is Occupational Stress? 382
Gay and Lesbian Families 423
Occupational Stress Cycle 383
Family Stressors 425
Why Is Occupational Stress of Concern? 385
Th e Dual-Career Family 425
Gender and Occupational Stress 389
Children 426
Disease and Occupational Stress 390
Family Planning 427
Physiological Eff ects 390
Adoption 428
Disease States 390
Mobility 430
Psychological Eff ects 391
Violence: A Family Matter 430
Occupational Stressors 391 Financial Stressors 433
Lack of Participation 392 Other Stressors 434
Role Problems 392
A Model of Family Stress 434
Job Dissatisfaction 393
Interventions 435
Th e Work Environment 395
Life-Situation Interventions 435
Th e Workaholic 395 Financial Stress Interventions 437
Burnout 396 Perception Interventions 438
Women and Work Outside the Home 398 Emotional Arousal Interventions 440
Types of Jobs and Wages 398 Physiological Arousal Interventions 440
Coping with Work Stress 399
coping in today’s world 441
Women and Retirement 399
summary 441
Family-Friendly Work-Related Policies 400
internet resources 441
Work-Family Balance 403
references 442
Working in the Home 404
lab assessment 17.1 are you ready for
Interventions 406
marriage? 443
Life-Situation Interventions 406
lab assessment 17.2 who is your ideal
Perception Interventions 406
mate? 444
Emotional Arousal Interventions 407
Physiological Arousal Interventions 408
Epilogue E-1
Managing Occupational Stress 408
Glossary G-1
coping in today’s world 409 Photo Credits PC-1
summary 409 Index I-1
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