PREFACE
PART I UNDERSTANDING STRESS
CHAPTER 1. ABOUT STRESS
- What Is Stress?
- Stress Appraisal
- Stress And Change
- Conflict and Frustration
CHAPTER 2. KINDS OF STRESS
- Kinds Of Stress
- Auxiliary Stress
- Socially structured inequities
- Devalued social status,
- Poverty and stress
- Disease of poverty
CHAPTER 3. PHYSIOLOGICAL AND PSYCHOLOGICAL PROPERTIES OF STRESS
- Anatomy of Stress
- Analogy of the Human Stress Response
- Learned Habits of Stress ® Internalizers and Externalizers
- Behavior and Stress, Type A and Type B
PART II: STRESS COPING METHODS
CHAPTER 4. COPING WITH STRESS COGNITIVELY and EMOTIONALLY
- Ego defense Mechanisms
- Negative Coping Habits
- Modifying Perceptions
- Central Focus Adjustments
- Organization and Time Management
- Becoming More Assertive
- Emotional Management Anger and fear Crying, laughter, and humor
CHAPTER 5. COPING WITH STRESS ACTIVELY AND PHYSICALLY
- Physical Exercises Stress indicators Exercises for stress indicators Illustrations: Exercises for stress indicators Physical fitness
- Relaxation training Jacobson method: Progressive relaxation
- Complete breathing exercise
- Biofeedback training
- Guided imagery
- Audio relaxation tapes and CDs
- General methods of relaxation
CHAPTER 6. COPING WITH STRESS MENTALLY AND SPIRITUALLY
- Spirituality
- Back to Nature
- Meditation
- Deep Relaxation
- Hypnosis
- Autogenic training (self-hypnosis)
- Social Systems and Support Groups
CHAPTER 7. STRESS AND NUTRITION
- Nutrition and Diet
- Trans fats Stress eating
- Calorie intake Healthy eating
PART III: PROGRAM DESIGN
CHAPTER 8: PSM PROGRAM DESIGN
- Design Schematic View
- Mental Conditioning Instructions:
- Mental conditioning through self-suggestion
- Time & Stress Management Surveys I and II
- Time & Stress Management Surveys I and II Results
CHAPTER 9: PRIVACY:
(a) Sleep (b) Rest and Relaxation c) Exercise Goal Assessment, Decision Planning, Plan Implementation, Evaluation:
CHAPTER 10: HOME:
(a) W/ Spouse and/or Lover (b) Others in the Home (c) Doing Household Chores Goal Assessment, Decision Planning, Plan Implementation, Evaluation:
CHAPTER 11: CAREER/CAREER PURSUITS
Goal Assessment, Decision Planning, Plan Implementation, Evaluation:
CHAPTER 12: SOCIAL INTERACTING
Goal Assessment, Decision Planning, Plan Implementation, Evaluation:
CHAPTER 13: MISCELLANEOUS TIME
Goal Assessment, Decision Planning, Plan Implementation, Evaluation:
CONCLUSION BIBLIOGRAPHY |
