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Comprehensive stress management PDF

464 Pages·2011·25.457 MB·English
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Comprehensive Stress Management twelfth edition Jerrold  S .  G reenberg Professor Emeritus, University of Maryland TM TM Published by McGraw-Hill, a business unit of Th e McGraw-Hill Companies, Inc., 1221 Avenue of the Americas, New York, NY 10020. Copyright © 2011, 2009, 2008, 2006, 2004, 2002, 1999, 1996, 1993, 1990, 1987, 1983 by Th e McGraw-Hill Companies, Inc. All rights reserved. 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, 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 ISBN: 978-0-07-338091-9 MHID: 0-07-338091-1 Vice President, Editorial: Michael Ryan Director, Editorial: Beth Mejia Executive Editor: Christopher Johnson Director of Development: Kate Engelberg Development Editor: Vicki Malinee, Van Brien & Associates Editorial Coordinator: Lydia Kim Marketing Director: Allison Jones Marketing Manager: Caroline McGillen Media Project Manager: Bethuel Jabez Production Editor: Ruth Sakata Corley Interior Designer: Elise Lansdon Cover Designer: Allister Fein Photo Manager: Brian J. Pecko Photo Coordinator: Nancy Null, Van Brien & Associates Buyer II: Louis Swaim Composition: 10.5/12 Minion by Aptara®, Inc. Printing: 45# New Era Matte Plus by R.R. Donnelley & Sons Cover images: Main photo: © Royalty-Free/Masterfi le; Clock: © Laures/iStockphoto Credits: Th e credits section for this book begins on page C and is considered an extension of the copyright page. 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 Table of Contents www.mhhe.com/greenberg12e v 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 Table of Contents www.mhhe.com/greenberg12e ix 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

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