Comprehensive stress management

464 Pages·2011·25.457 MB·English

by  Jerrold S. Greenberg

Comprehensive Stress Management
twelfth edition

Jerrold  S .  G reenberg
Professor Emeritus, University of Maryland
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Library of Congress Cataloging-in-Publication Data
Greenberg, Jerrold S.
Comprehensive stress management / Jerrold Greenberg.—12th ed.
p. cm.
ISBN 978-0-07-338091-9 (pbk.)
1. Stress (Psychology) 2. Stress (Physiology) 3. Stress (Psychology)—Prevention. 4. Stress management.
I. Title.
BF575.S75G66 2011
155.9’042—dc22
2010039607
Th e Internet addresses listed in the text were accurate at the time of publication. Th e inclusion of a website
does not indicate an endorsement by the authors or McGraw-Hill, and McGraw-Hill does not guarantee the
accuracy of the information presented at these sites.
www.mhhe.com
brief table of contents
brief table of contents

part 1

Chapter 10
Autogenic Training, Imagery, and Progressive
Scientifi c Foundations 1 Relaxation 203
Chapter 1 Chapter 11
What Is Stress? 2 Other Relaxation Techniques 229
Chapter 2
part 4
Stress Psychophysiology 23
Chapter 3
Stress and Illness/Disease 41 General Applications: Physiological
Arousal and Behavior Change
part 2 Interventions 253
Chapter 12
Physiological Arousal Interventions 254
General Applications: Life-Situation
and Perception Interventions 69
Chapter 13
Strategies for Decreasing Stressful Behaviors 277
Chapter 4
Intervention 70 Chapter 14
Diversity and Stress 297
Chapter 5
Life-Situation Interventions: Intrapersonal 83
part 5
Chapter 6
Life-Situation Interventions: Interpersonal 105
Specifi c Applications 317
Chapter 7
Perception Interventions 131
Chapter 15
Occupational Stress 318
Chapter 8
Spirituality and Stress 171
Chapter 16
Stress and the College Student 353
part 3
Chapter 17
Family Stress 383
General Applications: Relaxation Chapter 18
Techniques 189 Stress and the Elderly 411
Chapter 9
Meditation 190
table of contents
table of contents
Preface xi
part 1
coping in today’s world 36
summary 37
Scientifi c Foundations 1
internet resources 37
notes 37
CHAPTER 1
lab assessment 2.1 how much do you know
what is stress? 2 about stress psychophysiology? 39
lab assessment 2.2 what are your physiological
Th e Pioneers 3
reactions to stress? 40
Stress Th eory 7
Life-Events Th eory 7
Hardiness Th eory 7
CHAPTER 3
Social Support Th eory 8
stress and illness/disease 41
Th e Stressor 8
Stress Reactivity 10 Hot Reactors 41
Strain 10 Psychosomatic Disease 41
Gender Diff erences in Reactivity 10 Stress and the Immunological System 42
A Defi nition of Stress 11 Stress and Serum Cholesterol 44
Stress Management Goals 12 Specifi c Conditions 46
Th e Way to Use Th is Book 14 Hypertension 47
Your Personal Stress Profi le and Activity Stroke 48
Workbook 14 Coronary Heart Disease 49
Th e Stress Portfolio 14 Ulcers 51
“Getting Involved in Your Community” Boxes 14 Migraine Headaches 51
Tension Headaches 53
coping in today’s world 18
Cancer 53
summary 18
Allergies, Asthma, and Hay
internet resources 18
Fever 54
notes 19
Rheumatoid Arthritis 54
lab assessment 1.1 why do some of your
Backache 56
stressors result in a stress
TMJ Syndrome 56
response? 21
Obesity 57
Posttraumatic Stress Disorder 59
CHAPTER 2
Stress and Other Conditions 60
stress psychophysiology 23
coping in today’s world 62
Th e Brain 23 summary 62
Th e Endocrine System 27 internet resources 62
Th e Autonomic Nervous System 31 notes 63
Th e Cardiovascular System 33 lab assessment 3.1 do you know
Th e Gastrointestinal System 34 what to do for posttraumatic stress
Th e Muscles 35 disorder ? 67
Th e Skin 36 lab assessment 3.2 why did you
Symptoms, Stress, and You 36 get sick as a result of stress? 68
part 2
CHAPTER 6
life-situation interventions:
General Applications:
interpersonal 105
Life-Situation and Perception
Asserting Yourself 105
Interventions 69
Nonverbal Assertiveness 106
Verbal Assertiveness 107
CHAPTER 4
Confl ict Resolution 108
intervention 70 Communication 111
Coping with a Stressor 70 Nonverbal Communication 111
A Model of Stress 71 Verbal Communication 112
Feedback Loops in the Stress Time Management 113
Model 73 Assessing How You Spend Time 114
Setting Up Roadblocks 73 Setting Goals 114
Comprehensive Stress Prioritizing 114
Management 74 Scheduling 115
Eustress and the Model 75 Maximizing Your Rewards 115
Taking Control 76 Saying No 115
Making a Commitment 78 Delegating 115
Evaluating Tasks Once 115
coping in today’s world 79
Using the Circular File 116
summary 80
Limiting Interruptions 116
internet resources 80
Investing Time 116
notes 80
Social Support Networking 117
lab assessment 4.1 what eustressors
have you experienced? 81 coping in today’s world 119
summary 120
internet resources 120
CHAPTER 5
notes 120
life-situation interventions:
lab assessment 6.1 how assertive are you ? 123
intrapersonal 83 lab assessment 6.2 how do you resolve
Eliminating Unnecessary conflicts ? 125
Stressors 83 lab assessment 6.3 how is your social
support? 126
Nutrition and Stress 85
lab assessment 6.4 what is your active
Noise and Stress 93
listening style? 128
Life Events and Stress 94
Hassles and Chronic Stress 96
CHAPTER 7
Success Analysis 96
perception interventions 131
coping in today’s world 98
summary 99 Selective Awareness 131
internet resources 99 Stop to Smell the Roses 133
notes 99 Perspective and Selective Awareness 133
lab assessment 5.1 what is your resting An Attitude of Gratitude 134
metabolic rate (rmr) ? 101 Humor and Stress 136
lab assessment 5.2 what stressful events Type A Behavior Pattern 137
do you experience? 102 Self-Esteem 140
lab assessment 5.3 are your life events Locus of Control 142
unhealthy? 103 Anxiety Management 144
lab assessment 5.4 what hassles do you Test Anxiety 144
encounter ? 104 T rait and State Anxiety 144
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notes 182
Panic Disorder 144
lab assessment 8.1 how spiritual
Social Phobia (Social Anxiety Disorder) 145
are you ? 185
Specifi c Phobias 146
lab assessment 8.2 how forgiving
Coping Techniques 146
are you? 187
Resiliency 151
Hardiness 152
coping in today’s world 153 part 3
summary 153
internet resources 154
notes 154 General Applications:
lab assessment 7.1 what kind of sense
Relaxation Techniques 189
of humor do you have? 159
lab assessment 7.2 are you a type a? 161 CHAPTER 9
lab assessment 7.3 how is your
meditation 190
self-esteem? 162
lab assessment 7.4 how is your physical What Is Meditation? 190
self-esteem? 163 Types of Meditation 190
lab assessment 7.5 what is your locus of Benefi ts of Meditation 191
control? 164 Physiological Eff ects 192
lab assessment 7.6 what is your level of trait Psychological Eff ects 193
anxiety? 165 How to Meditate 194
lab assessment 7.7 what is your level of test Other Types of Meditation 196
anxiety ? 166 Making Time for Meditation 196
lab assessment 7.8 what is your level of social
coping in today’s world 197
physique anxiety ? 168
summary 198
lab assessment 7.9 do you have irrational
internet resources 198
beliefs? 169
notes 198
lab assessment 9.1 is meditation
for you? 201
CHAPTER 8
spirituality and stress 171
CHAPTER 10
Spiritual Health 171
Religion and Spirituality 172 autogenic training, imagery, and
Spirituality and Health 172 progressive relaxation 203
How Spirituality and Religion Aff ect
Autogenic Training 203
Health 174
Benefi ts of Autogenic Training 204
Control Th eory 174
Physiological Eff ects 204
Social Support Th eory 174
Psychological Eff ects 204
Spirituality, Social Support, and Terrorism 175
How to Do Autogenic Training 205
Placebo Th eory 175
Prerequisites 205
Forgiveness and Health 176
Body Position 205
Volunteerism as a Spiritual and Healthy
Six Initial Stages of Autogenic
Activity 177
Training 206
Service-Learning: A Spiritual and Academic
An Autogenic Training Experience 207
Activity 178
Imagery 209
Closing Th oughts on Spirituality, Health, and
Progressive Relaxation 211
Managing Stress 179
Bracing 211
coping in today’s world 181 What Is Progressive Relaxation? 212
summary 181 Benefi ts of Progressive Relaxation 213
internet resources 182 How to Do Progressive Relaxation 213
vi Table of Contents
coping in today’s world 220 Psychological Health 257
summary 221 Can Physical Fitness and Exercise Make
internet resources 221 You Smarter? 260
notes 221 Th e Healthy Way to Exercise 260
lab assessment 10.1 is autogenic training Principles of Exercise 262
for you ? 225
Intensity, Frequency, and
lab assessment 10.2 is imagery for you ? 226
Duration 262
lab assessment 10.3 is progressive relaxation
Assessing Your Cardiorespiratory
for you? 227
Fitness 263
Starting an Exercise Program 263
CHAPTER 11
How to Exercise 264
other relaxation techniques 229 Do’s and Don’ts 264
Biofeedback 229 Competition and Enjoyment 265
Benefi ts of Biofeedback 230 Choosing an Exercise Program 266
How to Relax Using Biofeedback 231 Swimming 266
How to Arrange for Biofeedback Training 233 Rope Jumping 266
Diaphragmatic Breathing 233 Bicycling 267
Body Scanning 234 Walking 267
Massage and Acupressure 235 Jogging 268
Yoga and Stretching 235 Aerobic Dance 268
Repetitive Prayer 238 Low-Impact Aerobic Dance 270
Quieting Refl ex 238 Stretching 270
Instant Calming Sequence 238 Weight Training 271
Mindfulness 239 Exercise and the Elderly 271
Music and Relaxation 240 Exercise—Keeping It Going 272
Tai Chi 241
coping in today’s world 272
Pets and Stress 242
summary 273
coping in today’s world 245 internet resources 273
summary 246 notes 273
internet resources 246 lab assessment 12.1 can you overcome
notes 246 roadblocks to exercise ? 275
lab assessment 11.1 how do you cause stress, lab assessment 12.2 can you differentiate
and what will you do about it? 251 between exercise myths and facts? 276
lab assessment 11.2 pets: stress busters in spite
of it all? 252
CHAPTER 13
part 4 strategies for decreasing stressful
behaviors 277
Health and Lifestyle Behaviors 277
GENERAL APPLICATIONS: Physiological Health-Behavior Assessment 277
Arousal and Behavior Change Selected Lifestyle Behaviors 277
Interventions 253 Barriers to Action 278
Locus of Control 278
CHAPTER 12 Methods for Decreasing Stressful
Behaviors 278
physiological arousal
Self-Monitoring 279
interventions 254
Tailoring 279
Exercise and Health 255 Material Reinforcement 280
Aerobic and Anaerobic Exercise 255 Social Reinforcement 280
Physical Health 255 Social Support 281
Table of Contents www.mhhe.com/greenberg12e vii
Self-Contracting 281 Family Life 307
Contracting with a Signifi cant Homelessness 307
Other 281 Family Structure 308
Shaping 281 Age and Physical Challenges 309
Reminders 282 Elders 309
Self-Help Groups 282 People with Physical and Mental
Professional Help 282 Challenges 310
Application of Behavior Change Sexual Orientation 310
Techniques 283
coping in today’s world 311
Example: Exercise 284
summary 312
Behavior Change Th eories and
internet resources 312
Stress 284
notes 313
Stages of Change Th eory 285
lab assessment 14.1 how has prejudice affected
Health Belief Model 286
your level of stress ? 315
Self-Effi cacy Th eory 287
lab assessment 14.2 what biases do you
Goal-Setting Th eory 288
possess? 316
coping in today’s world 288
summary 289 part 5
internet resources 289
notes 290
lab assessment 13.1 are your behaviors Specifi c Applications 317
healthy ? 291
lab assessment 13.2 are your lifestyle CHAPTER 15
behaviors healthy? 293
occupational stress 318
lab assessment 13.3 what are your barriers to
What Is Occupational Stress? 318
behaving healthfully ? 294
Occupational Stress Cycle 319
lab assessment 13.4 decreasing stressful
Why Is Occupational Stress of Concern? 321
behaviors: a guide 295
Gender and Occupational Stress 324
Disease and Occupational Stress 325
CHAPTER 14
Physiological Eff ects 325
diversity and stress 297 Disease States 325
Diverse Populations 297 Psychological Eff ects 326
Positive Aspects of Minority Occupational Stressors 326
Status 298 Lack of Participation 327
An Introduction to Problems Faced by Role Problems 328
Minorities 299 Job Dissatisfaction 328
Stressors Challenging Minorities 300 Th e Work Environment 330
Health Status 302 Th e Workaholic 330
National Health Objectives and Burnout 332
Diversity 302 Women and Work Outside the Home 333
Infant Mortality 303 Types of Jobs and Wages 334
Life Expectancy 304 Coping with Work Stress 334
Years of Potential Life Lost 304 Women and Retirement 335
High Blood Pressure 304 Family-Friendly Work-Related
Acquired Immune Defi ciency Policies 335
Syndrome (AIDS) 305 Work-Family Balance 338
Cancer 306 Working in the Home 339
Mental Health 306 Interventions 341
Poverty and Educational Life-Situation Interventions 341
Level 306 Perception Interventions 341
viii Table of Contents
lab assessment 16.2 how intimate are your
Emotional Arousal Interventions 342
friendships? 380
Physiological Arousal Interventions 343
lab assessment 16.3 what type of lover
Managing Occupational Stress 343
are you? 381
coping in today’s world 343
summary 344
CHAPTER 17
internet resources 344
family stress 383
notes 344
lab assessment 15.1 do you have occupational Th e Family 383
stress ? 349 Needs Satisfi ed by the Family 383
lab assessment 15.2 are you Th e Changing Family 384
a workaholic ? 350
Marriage 386
lab assessment 15.3 do you have burnout or
Cohabitation 386
brownout? 351
Divorce 386
Single-Parent Families 387
CHAPTER 16
Gay and Lesbian Families 387
stress and the college student 353 Family Stressors 389
Th e Dual-Career Family 389
Th e Younger College Student 354
Children 390
Lifestyle Change 354
Family Planning 391
Grades 355
Adoption 392
Course Overload 356
Mobility 394
Finances 356
Violence: A Family Matter 394
Friendship 359
Financial Stressors 398
Love 359
Other Stressors 399
Sex 360
A Model of Family Stress 399
HIV/AIDS 362
Interventions 400
Other Sexually Transmitted
Life-Situation Interventions 400
Infections 362
F inancial Stress Interventions 402
Prevention of Sexually Transmitted
Perception Interventions 403
Infections 362
Emotional Arousal Interventions 405
Date Rape 364
Physiological Arousal Interventions 405
Shyness 365
Jealousy 365 coping in today’s world 406
Breakups 366 summary 406
Th e Older College Student 366 internet resources 406
Career and School 367 notes 407
Family and School 368 lab assessment 17.1 are you ready for
Self-Doubt 368 marriage ? 409
lab assessment 17.2 who is your
Th e Minority College Student 368
ideal mate? 410
Interventions 370
Life-Situation Interventions 370
CHAPTER 18
Perception Interventions 374
Emotional Arousal Interventions 374 stress and the elderly 411
Physiological Arousal Interventions 374
How the Elderly Population Aff ects
coping in today’s world 375 Us All 411
summary 375 Th e Elderly: A Description 412
internet resources 376 Test of Knowledge About the Elderly 413
notes 376 Adjustment in the Later Years 413
lab assessment 16.1 budgeting while in school: Erik Erikson: Life Crises 413
using a worksheet to help manage your Robert Havighurst: Developmental Tasks 414
money 379 Positive Change 415
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summary 430
Exercise and the Elderly 415
internet resources 431
Retirement 416
notes 431
Caregiving 419
lab assessment 18.1 what are your attitudes
Death and Dying 420
toward death? 433
Death 421
lab assessment 18.2 what are your feelings
Dying 422
about death? 434
Grief 423
Interventions 424
Life-Situation Interventions 424 Epilogue E-1
Perception Interventions 427 Glossary G-1
Emotional Arousal Interventions 428 Photo Credits C
Physiological Arousal Interventions 429 Index I-1
coping in today’s world 430
x Table of Contents