The Teacher's Ultimate Stress Mastery Guide: 77 Proven Prescriptions to Build Your Resilience [NOOK Book]


Why do some teachers thrive under pressure while others quit? What kinds of skills can empower teachers to effectively deal with the challenges they face both in and out of school?

The Teacher?s Ultimate Stress Mastery Guide shows teachers how to build resilience and emotional strength to prevent stress and burnout as well as the negative emotions that may result. Rich with examples, easy-to-understand concepts, and simple behavioral tips, ...
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The Teacher's Ultimate Stress Mastery Guide: 77 Proven Prescriptions to Build Your Resilience

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Why do some teachers thrive under pressure while others quit? What kinds of skills can empower teachers to effectively deal with the challenges they face both in and out of school?

The Teacher’s Ultimate Stress Mastery Guide shows teachers how to build resilience and emotional strength to prevent stress and burnout as well as the negative emotions that may result. Rich with examples, easy-to-understand concepts, and simple behavioral tips, this book explains how stress affects your optimism and teaching effectiveness. In an easygoing and witty voice, Jack Singer, PhD, presents:

• Action plans for mastering the different types of stress in your life
• Success stories and experiences from teachers who have conquered stress
• Strategies and examples based on cognitive and resiliency theories used by psychologists and counselors

Don’t let the challenges of the job weigh you down! This blueprint for success can help you achieve personal and professional goals, tackle daily challenges, and reignite your passion for teaching.
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Editorial Reviews

Rita J. Corbett
"We all feel trapped and somewhat alone in our negative thoughts and fears to some extent. This book provides easily applied remedies to regain our mental peace and to carry on knowing that we can function effectively in the face of stress. I would not only recommend this book, I will carry a copy with me when I do staff development meeting in various school districts."
Jennifer Ramamoorthi
"Each chapter is loaded with stories, powerful research, and examples; the sum of the book when read completely and integrated into one's day to day actions is life changing! Every beginning teacher, veteran teacher, and administrator should read this book. It will have a direct and positive impact on school culture and student success!"
Emmalee Callaway
"Prescribes countless methods to manage stress, thereby helping readers to manage, prevent, and even cure negative stress."
Rachel Hanson
"With all of the pressures and stress that today's teachers face, it is nice to finally have a publication that is willing to acknowledge this stress and help us combat it. This book is full of practical tips, hints, and advice that can bring out the relaxed, effective teacher in all of us."
Diane Callahan
"This book provides several prescriptions for reducing a teacher’s stress level. The anecdotes are smart and humorous. I enjoyed reading this book and 'de-stressing' my life."
Beth Madison
"Your stress is not going away. Read this book NOW! It might not just be a life changer, it might even be even a life saver."
Cathy Patterson
"Allows the reader the opportunity to be self-reflective and examine new and unique ways to eliminate or diminish the stressors in his/her life."
Toni Callahan
"Provides an entertaining, practical, and relevant guide to dealing with stress in the classroom and life. It is a prescription for everyone to lead a healthier, happier life."
David Callaway
"The author empowers readers to change their attitude so they can reach the maximum altitude."
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Product Details

  • ISBN-13: 9781620874950
  • Publisher: Skyhorse Publishing
  • Publication date: 7/1/2012
  • Sold by: Barnes & Noble
  • Format: eBook
  • Pages: 208
  • File size: 4 MB

Meet the Author

Learn more about Jack Singer's PD offerings

Jack Singer has maintained a private practice for 33 years and treated hundreds of teachers and administrators. He has also taught in the psychology departments of seven universities, including an assistant professorship at the U.S. Air Force Academy.

For the last 17 years, Singer has been a proud member of the National Speakers Association and he has been invited to provide keynote speeches, workshops, and training seminars for schools, educational associations, other national associations, and Fortune 1000 corporations from Miami to Malaysia. His 1975 doctoral dissertation, entitled, “Job Strain as a Function of Job and Life Stresses,” was funded by the U.S. Department of Labor and the Internal Revenue Service. Accordingly, for more than 30 years, Singer has continued to develop and consult with Fortune 1000 companies and school systems with his expertise in the area of job-related stress. He is recognized around the U.S. for his innovative work on eliminating stressors in the busy workplace and he appears frequently on CNN, MSNBC, the Glen Beck Show, and radio talk shows throughout the U.S. and Canada. His articles appear frequently in business, human resources, psychology, and sports periodicals, and his stress prevention and mastery programs have been featured in USA-TODAY.

Singer has a Ph D in industrial/organizational psychology and a post-doctorate in clinical psychology. He has been honored with diplomates from the American Academy of Behavioral Medicine, the American Society of Clinical Hypnosis, the Society of Criminal and Police Psychology, and the National Institute of Sports, Division of Psychologists.

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Table of Contents

Preface ix

Acknowledgments xv

About the Author xvii

Part I Understanding the Real Causes of Your Stress 1

1 How Stress Can Kick the Health Out of You 3

Learning Objectives 3

Tales of a Saber-Toothed Tiger 8

The Incredible Mind-Body Connection 10

Physiological Symptoms Associated With Stressors Inherent in Teaching 12

Some Stress Is Actually Good for You 14

Action Plan for Stress Mastery 17

References 18

2 How Life Events and Changes Can Impact Stress and Illness 19

Learning Objectives 19

Your Recent Life Changes Score and Its Interpretations 24

Low LCU Score (0 to 199) 24

Moderate LCU Score (200 to 299) 24

Elevated LCU Score (300 to 449) 25

High LCU Score (450 and higher) 25

The Life Event Stressors Inherent in Teaching 27

Action Plan for Stress Mastery 32

References 33

3 How to Recognize the Real Culprit: Your Internal Critic 35

Learning Objectives 35

The Origins of Our Belief Systems 36

Our Self-Talk and Our Emotions 40

Expose and Dispose of Your Internal Critic 43

Common Negative Self-Talk Patterns 43

Action Plan for Stress Mastery 53

References 54

4 How to Thrive Despite Being Genetically Wired With Stress-Prone Personality Traits 55

Learning Objectives 55

Two Personality Types That Promote Stress 57

You Can Start Modifying Some of Your Type-A Behaviors Today! 62

How to Use Active-Listening Skills 73

You Can Start Modifying Some of Your People-Pleasing Behaviors Today! 74

How to Assert Yourself 75

Action Plan for Stress Mastery 83

References 84

5 How to Deflect Stressors: Carefully Planned Plus Warp-Speed Techniques 85

Learning Objectives 85

Recognize Your Thinking Patterns 86

The ThinkingPattern Worksheet (TPW) 90

A Thought-Stopping Technique 94

A Calming-Breathing Technique 94

Write-It-Down Technique 95

Worry-Time Technique 95

Make a Contract With Yourself 96

Action Plan for Stress Mastery 97

References 98

Part II Prescriptions for Building Your Psychological Immunity to Stress 99

6 How to Harness the Power Within and Inoculate Yourself Against the Impact of Inevitable Stressors 101

Learning Objectives 101

How to Begin the Inoculation Process 102

How to Build Resilience to Stress: The Three Cs of Stress Hardiness 103

Commitment 103

Control 104

Challenge 104

The Critical Challenges of Keeping Order in the Classroom 105

How to Build a Sense of Self-Efficacy 106

How to Use the Power of Goal Setting to Stay Focused Despite Stress Provocations 108

The Power of Desire, Imagination, and Expectation 110

How to Use the Power of Positive Affirmations to Develop the Three Cs and Accomplish Your Goals 111

Commitment 112

Control 113

Challenge 113

Goals 113

Change 113

Confidence 113

Believing in Myself 113

Action Plan for Stress Mastery 114

References 115

7 How Fun and Laughter Can Inoculate You: Jest for the Health of It! 117

Learning Objectives 117

The Legacy of Norman Cousins 118

The Legacy of My Dad, Bill Singer 119

What Do You Really Get Out of Laughing? 121

Today's Upsets Are Tomorrow's Laughs 122

Lighten Up Your Classroom 123

Make Your Classroom a Place to Have Fun While Learning 125

Consider Starting Each Day With the Joke of the Day 126

Intersperse Your Curriculum With Fun Activities That Encourage Group Identity 126

Allow the Students to Generate Laughs While They Work on Projects 126

Fill Your Classroom With Joke Books 126

Have Dress-Up Days 126

Use Improvisation Games to Anchor Learning Points 127

Lighten Up Both Your School and Your Life 127

First and Foremost, Make a Humor Commitment to Yourself 128

In Your School, Have a Positive Party Funded by Negative People 128

Sneak a Humorous Item Onto the Agenda of Every Serious Meeting 128

Provide Popsicles for the Teacher, Administrator, or Staff Person Who Put Up With the Most Heat During the Day 128

Start Bad Days With an Improvised Song 129

Start a New, Fun Practice at the School: When People Are Having a Bad Day, They Can Ask for a Standing Ovation 129

Have Your Own Personal Stress-Survival Kit 129

Make Goofy Faces Every Time You Are in Front of a Mirror 129

At Least Once a Week, Make Contact With a Friend Who Makes You Laugh 129

Action Plan for Stress Mastery 131

References 132

8 How to Become and Remain a Resilient Person 133

Learning Objectives 133

Learning to Become Optimistic 134

How to Bring More Joy and Happiness Into Your Life 142

More Behavioral Prescriptions to Build Resiliency 144

Proven Personal Prescriptions 144

Proven In-School Prescriptions 146

In Closing . . . No . . . This is Actually Your Beginning! 148

Action Plan for Stress Mastery 150

References 151

Resource A Glossary of Acronyms 153

Resource B 77 Behavioral Prescriptions to Master Stress and Build Your Reslience 155

Resource C A Deep-Muscle Relaxation Technique 163

Resource D Web Site Resources on Classroom Management 169

Index 173

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