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Cengage Learning
Stress Management for Life: A Research-Based Experiential Approach / Edition 4

Stress Management for Life: A Research-Based Experiential Approach / Edition 4

by Michael OlpinMichael Olpin
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Clearly explaining the "how to" of stress management and prevention, STRESS MANAGEMENT FOR LIFE, 4th Edition emphasizes experiential learning and encourages readers to personalize text information through practical applications and a "tool box" of stress-reducing resources, including activities and online stress-relief audio files. Michael Olpin and Margie Hesson offer more than just a book about stress; they offer readers a life-changing experience. Well-researched and engaging, the book empowers students to experience personal wellness by understanding and managing stress, gives stress-related topics a real-life context, and motivates students to manage stress in a way that accommodates their lifestyle, values, and goals.

Product Details

ISBN-13: 2901305120593
Publisher: Cengage Learning
Publication date: 01/01/2015
Edition description: Older Edition
Pages: 432
Product dimensions: 8.50(w) x 10.70(h) x 0.70(d)

About the Author

Dr. Michael Olpin is a professor of health promotion at Weber State University and the director of the WSU Stress Relief Center. He earned his Ph.D. in Health Education from SIU, and his master s and bachelor s degrees in Health Promotion and Psychology from Brigham Young University. He has taught at six institutions of higher education including Southern Illinois University, Concord University, West Virginia University, Virginia Tech, Brigham Young University, and most recently Weber State University. Among others, the classes he teaches are mind/body wellness, stress management, and wellness coaching. Mike has presented many classes, seminars, and workshops on stress management and wellness at the national, regional, and community levels. Dr. Olpin s teaching includes many areas of health and wellness, but his primary focus remains on stress management, mind/body health, peak performance, mental and emotional wellness, and wellness coaching. He has presented papers and spoken at many conferences, workshops, and seminars around the country. In addition to these speaking engagements, he also consults with companies and businesses, sports teams and athletes, individuals, and other community groups. Mike has published two additional books on stress management: The World is NOT a Stressful Place: Stress Relief for Everyone, and Unwind: 7 Principles for a Stress-Free Life. Mike s professional website focuses specifically on Stress Management and Wellness for individuals and groups of all kinds. His site includes training and instruction to help people more effectively manage their stress. Best of all, Mike has been happily married for 31 years and enjoys four amazing kids (and one grandchild). In his free time, you will find him biking and trail running in the beautiful mountains of northern Utah, where he and his family currently reside.

Margie Hesson is a Registered Nurse and an Instructor in the College of Nursing at South Dakota State University, where her teaching focus areas are stress management, epidemiology, population-based health care, and complementary/alternative health care. She is endorsed by the American Holistic Nurses Association as a Certified Holistic Stress Management Instructor and is the author of two general-audience books on stress and healthy living and a contributing author to numerous textbooks. In addition to more than 40 years' experience as a nurse and a teacher, she has been director of corporate health promotion and is active as a health ministry consultant to churches. She presents and consults on stress management and health promotion topics at state, national, and international levels.

Table of Contents

PART I: GETTING STARTED. 1. Stress in Today's World. Stress in Today's World. Stress: What Is It? Yerkes-Dodson Principle. The Terminology of Stress. Good and Bad Stress. Acute and Chronic Stress. Holistic Health. Understanding Health. Dimensions of Health. Physical Health. Intellectual Health. Emotional Health. Spiritual Health. Social Health. Holistic Health: Putting It All Together. Nature or Nurture. Sources of Stress. Time Management. Personal Expectations. Family Expectations and Family Life. Employment Decisions and Finances. School Pressures. Living Arrangements. Relationships. Physical Health Issues. Environmental Stressors. Information Overload. Choices. Daily Hassles. Conclusion. 2. Self-Assessment. Self-Assessment. Where Are You Now Stress-Wise? Assess Your Stress. Resting Heart Rate. Breathing Pattern. Respiration Rate. Stress-o-Meter. Assess Your Stress Results. Symptoms of Stress: Assessment. Perceived Stress Scale (PSS). Inventory of College Students' Recent Life Experiences. Ardell Wellness Stress Test. Student Stress Scale. Stress Vulnerability Factors. Tombstone Test. Daily Stress Diary. Conclusion. PART II: UNDERSTANDING STRESS. 3. The Science of Stress. The Science of Stress. Stress and the Big Bear. The Fight-or-Flight Response. Physiological Response to Stress. Autonomic Nervous System Responses. The Stress Response in Today's World. Acute Stress. Chronic Stress. The General Adaptation Syndrome. History of the General Adaptation Syndrome. Stages of the General Adaptation Syndrome. Application of the General Adaptation Syndrome. The Stress Response and You. Five Myths About Stress. Myth 1: In an Ideal world, There Would Be No Stress. Myth 2: What Is Stressful to Me Is Stressful to You. Myth 3: Only Unpleasant Situations Are Stressful. Myth 4: No Symptoms, No Stress. Myth 5: Stress Is Inevitable, So You Can't Do Anything About It. Conclusion. 4. The Mind/Body Connection. The Mind/Body Connection. Psychological Health. The Role of Chronic Stress in Disease. Direct and Indirect Effects of Chronic Stress. Allostatic Load. Medium-Term Chronic Stress. Effects of Medium-Term Chronic Stress. Medium-Term Stress and the Immune System. Long-Term Chronic Stress. Stress and the Heart. Stress and the Immune System. Stress and Aging. Stress and Inflammation. Other Disease Conditions of Stress. How the Mind and Body Communicate. Psychosomatic Illness. The Placebo and Nocebo Effects. Psychoneuroimmunology. Conclusion. PART III: STRESS-PREVENTION STRATEGIES. 5. The Power of Perception. The Power of Perception. Perception. Are You in Danger? Stress Comes from Within. The World is NOT a Stressful Place. Cognitive Restructuring. Hardiness. Commitment Turning Problems into Opportunities. Challenge Change as Challenge Rather Than Threat. Control. Putting It All Together. Conclusion. 6. Thinking and Choosing. Thinking and Choosing. Cognitive Distortions. Thinking Errors. Cognitive Techniques That Help Overcome Distorted Thinking. Positive Self-Talk. Thought-Stopping. Power Language. Going with the Flow. Underlying Theories and Practices. Conditioned-Response. Choice. Levels of Responding. Rational Emotive Behavior Therapy. REBT Guidelines. ABCDE Technique. Conclusion. 7. Mindfulness. Mindfulness. The Nature of Reality. The Here and Now. Understanding Mindfulness. Qualities of Mindfulness. Beginner's Mind: Thinking Like a Child. Non-Judging. Acceptance of What Is Happening. Non-Attachment. Non-Striving. Mindfulness as a Way of Being. Why Be Mindful?. Benefits of Mindfulness. Experiencing Mindfulness: Testing the Principle. A Simple Mindful Exercise. Inner Mindfulness Meditation. Ways to Practice Being More Mindful. Planning for the Future. Putting It All Together. Conclusion. 8. Managing Emotions. Managing Emotions. The Physiology of Emotions. The Benefits of Positive Emotions. Guilt and Worry. Letting Go of Worry. Guidelines to Help You Manage Worry. Relieving Test Anxiety. Letting Go of Guilt. Fear. Types of Fear. It's about Growing. Comfort and Discomfort Zones. Putting It Together. Fear Factors. Strategy for Overcoming Fear. The Fear-Faith Connection. Anger. Sources of Anger. Effects of Anger. The Only Reason We Get Angry. Expressing Anger. Anger Blocker. Hostility. Conclusion. 9. The Importance of Values. The Importance of Values. Understanding Your Values. Discovering Your Values. Cognitive Dissonance. The Niagara Syndrome. Source of Values. Values within Cultures. Predominant Values in the United States. Predominant Alaska Native Values. The Dynamic Quality of Values. Acquiring Values. Beliefs about Values. Types of Values. Instrumental and Terminal Values. Values Clarification. Creating Your Personal Constitution. Step 1: Identify Your Values. Step 2: Prioritize Your Values. Step 3: Write a Clarifying Paragraph for Your Values. Conclusion. 10. Spirituality. Spirituality. The Spiritual Quest. Spirituality and Religiosity. Research on Spirituality. Defining Terms. Placebo Power. Variables in Religion, Health, and Lifestyle Research. Bottom Line on Research. Five Qualities of Spiritual Health. Meaning and Purpose. Belief in a Higher Power. Connectedness. Compassion for Others. Religious Behaviors and Meaningful Spiritual Rituals. An Action Plan for Stress Management Through Spiritual Wellness. Conclusion. 11. Time and Life Management. Time and Life Management. What Is Time Management? Time and Stress. Planning for Control. Pareto's Law. Methods of Time Management. ABCX Prioritized Planning. Phase I: Make a List. Phase II: Give a Value to Each Item on the List, Using ABC. Phase III: Prioritize Again, Using X. Quadrant Planning. First Things First. Urgency versus Importance. Quadrant Planning in Action. Lifebalance. Keys to Creating Balance. Simplifying. Doing What Really Matters. Don't Just Do Something Sit There! Balancing Attitude Balancing Structure and Spontaneity. Serendipity. The Three Princes of Serendipity. The Keys to Serendipity. Applying Serendipity. Split-page Scheduling. Procrastination. Styles of Procrastination. Tips for Overcoming the Procrastination Habit. Digital Time and Life Management. Conclusion. 12. Money Matters. Money Matters. The ABCs of Money Management. Assessment. Budget. Control. Doodads and Credit Cards. Doodads. Credit Cards. Stress on the Job. Preventing Job Stress. Set a Goal to Reduce Stress. Additional Tips for Managing Your Money. Can Money Make You Happy? Affluenza. Reference Anxiety Keeping Up with the Joneses. Money and Relationships. Putting It All Together What the Experts Say. Conclusion. 13. Social Support, Relationships, and Communication. Social Support, Relationships, and Communication. Social Support. Types of Social Support. Social Support and Stress. Social Support and Health. Relationships. Sources of Stress in Relationships. Relationships with Pets. Relationships in Marriage. Love and Relationships. Communication. Listening. Touch. Men and Women Different Can Be Good. Managing Conflict. Styles of Conflict Resolution. Conclusion. 14. Creating a Healing Environment. Creating a Healing Environment. Stress and the Environment. Types of Environmental Stressors. Individual Perceptions. Learned Response and the Environment. Managing Environmental Stressors. A Healing Environment. Color. Light. Smells and Air. Aromatherapy. Air Quality. Noise. Perceived Noisiness. Effects of Noise. Relaxing Sound. Temperature. Taking Control of Your Surroundings. Nature. Organizing and Simplifying. Ergonomics. Technology and the Environment. Technostress. Technology and Stress. Managing Technology Stress. Conclusion. 15. Healthy Lifestyles. Healthy Lifestyles. Exercise. Exercise as a Stress Buffer. Other Benefits of Exercise. Components of Physical Fitness. Which Exercise Is Best?. Sticking with Exercise. Nutrition. A Healthy Diet. Nutrition and Stress. Drinking Water. What to Limit or Avoid in Your Diet. Overeating. Stress and Healthy Weight. Eating to Cope The Food/Mood Connection. Unused Glucose. The Cortisol Connection. Eating Disorders. Types of Eating Disorders. Causes of Eating Disorders. Factors That Can Contribute to Eating Disorders. Sleep. Sleepy Connected Americans. How Much Sleep Do You Need? Healthy Sleep Advice. Lifestyle Behaviors to Avoid. Tobacco. Alcohol. Drugs. Putting It All Together. Conclusion. PART IV: STRESS-REDUCTION TECHNIQUES. 16. Introduction to Relaxation. Introduction to Relaxation. Understanding Relaxation. Benefits of Relaxation. Getting Started. Relaxation Sensations. Use Good Judgment. Time for a Nap A Power Nap. Benefits and Background. How the Power Nap Works for Relaxation. How to Do the Power Nap. Adding the Power Nap to Your Daily Routine. Conclusion. 17. Take a Breath. Take a Breath. Background. How Breathing Works. Benefits of Relaxation Breathing. Breathing and Relaxation. How to Do Relaxation Breathing. Breathing Exercises. Simple Diaphragmatic Breathing. Restful Breathing. Breath Counting. Reduced Respirations Technique. Alternating Nostril Breathing. Full Breathing. Visualization Breathing. Command Breathing. Pelvic Tilt with Diaphragmatic Breathing. Breathing While Stretching. Conclusion. 18. Autogenics. Autogenics. The Power of Suggestion. Background of Autogenic Training. How Autogenics Works. Benefits of Autogenics. Experiencing Autogenics. Creating Favorable Conditions. A Simple Autogenics Script. Conclusion. 19. Progressive Relaxation. Progressive Relaxation. Background. Muscle Physiology. All-or-None Principle. Muscles and Relaxation. How PMR Works. Benefits of Progressive Relaxation. How to Do Progressive Muscle Relaxation. Active Progressive Muscle Relaxation. Passive Progressive Relaxation. Passive Progressive Relaxation Script: The Body Scan. Conclusion. 20. Guided Imagery: Using Your Imagination. Guided Imagery: Using Your Imagination. Background. The Mind and How It Works. Hypnosis. The Conscious and Subconscious Mind. Imagery and Visualization. Uses of Imagery. Relaxation-Guided Imagery: What Is It? Benefits of Guided Imagery. Guided Imagery as a Technique for Relaxation. Suggestions for Improving Guided Imagery Practice. A Simple Guided Imagery Script. Conclusion. 21. Mediation. Meditation: It's Not What You Think. Meditation: What Is It?. What Meditation Is Not. Meditation Put into Practice. Mantra Meditation. Breathing Meditation. Additional Ways to Meditate. Contemplation. Breath Counting. Thought-Watching. Chakra Meditation. Walking Meditation. Benefits of Meditation. Physiological Benefits. Psychological Benefits. Frequently Asked Questions about Meditation. How Do I Stay Focused When I Meditate? When Is The Best Time to Meditate? How Long Should I Meditate? Will Meditation Get Easier With Practice? Does It Matter If I Lie Down, Rather than Sit, During Meditation? How Will I Know If I Am Meditating Correctly? Conclusion. 22. Yoga. Yoga. Background. Overview of Yoga Styles. Benefits of Yoga. Hatha Yoga. Postures Asanas. Pranayama Breathing. Dhyana Meditation. Putting It All Together. How to Practice Yoga. Taking Precautions before Starting Yoga. Tips for Enhancing Your Yoga Experience. Finding a Yoga Class. Sample Poses. Conclusion. 23. Complementary and Alternative Health. Complementary and Alternative Health. Understanding Complementary and Alternative Health. Complementary Versus Alternative. Most Common CAM Therapies. Categories of Complementary and Alternative Medicine. Applications of the Five Categories of CAM to Stress Management. Alternative Medical Systems. Mind/Body Interventions. Biologically-Based Therapies. Energy Therapies. Manipulative and Body-Based Methods. Types of Massage. Conclusion. 24. More Stress-Reduction Strategies. More Stress-Reduction Strategies. Laughter and Humor. Benefits of Laughter. How Laughter Works. Subjective Nature of Humor. Laughter/Humor Strategies for Stress Prevention. Music. Music and Mood. History of Music. The Effects of Music on the Body and Mind. How Music Works. Which Music Is Best for Stress Management? What Else Can I Do? "Solutions" to Avoid. Don't. Stress Management for LIFE Planning for the Future. Conclusion. Glossary. Index.

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