About the Book
The book entitled
Stress Management is a comprehensive and critical study of the various dimensions of stress and, accordingly, it attempts at exploring the different techniques and strategies for its management. This book essentially deals with the meaning and nature of stress and depression with a particular reference to women and children. Psychological models of stress and illness as well as stress and psycho-physiological disorders, different techniques of stress management, like relaxation technique and therapy, such as energy therapy and expressive therapy physiological approaches, for example, effective time, communication, diet and healthy life-style management and cognitive approaches to stress management, such cognitive behavioural therapy and behavioural strategies for self-control have also been critically examined and analysed in this book. The distinguishing feature of this book is that all the issues and problems have been illustrated with the help of case studies.
CONTENTS
Preface v
UNIT–I: INTRODUCTION TO STRESS MANAGEMENT
1. Introduction 3What is Stress? 4
Definition of Stress 5
Conceptual History of Stress 6
Nature of Stress 8
Stressors 10
Stress Reactions 16
Other Mood Disorders 18
Models 21
Understanding the Different Types of Stress 23
Causes of Stress 25
Symptoms of Stress 29
What are the Signs of Stress? 34
Conclusion 37
Case Study 37
2. Stress and Depression 39Symptoms of Stress 40
Management of Stress and Depression 41
Stress and Depression in Women 42
Stress and Depression in Children 43
Effects of Stress 45
Response to Stress 54
Case Study 67
UNIT–II: STRESS AND ILLNESS
3. Psychological Models of Stress and Illness 73Stress and Psychological Functioning 75
Diathesis–Stress Model 76
Eating Disorders 78
Sleep Disorders 94
Emotional Disorders 96
Sexual Disorders 103
Conclusion 108
Case Study 108
4. Stress and Psyco-physiological Disorders 112The Muscular System Disorders 112
The Cardiovascular System Disorders 113
Respiratory System Disorders 115
Effects of Stress and Disorders on the Immune System 116
Post-traumatic Stress Disorder 123
Obsessive-compulsive Disorder 132
Schizophrenia 141
Case Study 144
UNIT–III: TECHNIQUES OF STRESS MANAGEMENT
5. Relaxation Technique 149Relaxation Techniques for Stress Relief 149
Meditation 151
Yoga 154
Massage Technique for Stress Relief 165
Pilates 166
Tai Chi 168
Science and Tai Chi 168
Transcendental Meditation 171
The Maharishi Effect 190
Autogenic Training 191
Progressive Muscle Relaxation 192
Diaphragmatic Breathing 195
Visualization Relaxation 197
Hypnosis/Self Hypnosis 198
6. Therapy to Managing Stress 201Psychotherapy 202
Hydrotherapy 205
Massage Therapy 208
Body-Mind Mental Health Therapies 210
Integrative Body Psychotherapy 216
Energy Therapy 218
Expressive Therapy 222
Bach Flower Remedies 235
Biofeedback Therapy 238
Guided Imagery Therapy 242
Colour Therapy 246
Conclusion 253
Case Study 254
UNIT-IV: PHYSIOLOGICAL APPROACHES TO MANAGING STRESS
7. Life-style Managing Stress 259Effective Time Management 259
Effective Communication 261
Diet Management 261
Healthy Lifestyle Management 262
Healthy Lifestyle Habits for Stress Relief 263
Spending Time in Nature 264
Physical Exercise 266
Targeted Fat Reduction 271
Vitality of Natural Environments for Stress Reduction 275
Stress and Nutrition 278
Combat Stress with Good Nutrition 279
Eating under Stress 281
Smoking 284
Alcoholism 293
Environmental, Social and Spiritual Strategies for Stress Relief 311
Conclusion 313
Case Study 313
8. Treatments for Stress Reduction 316Mental and Emotional Impact of Stress 317
Social Impact of Stress 320
Methods of Stress Reduction 325
Spiritual Practice for Stress Reduction 330
Conclusion 332
Case Study 333
UNIT–V: COGNITIVE APPROACHES TO MANAGING STRESS
9. Cognitive Behavioural Therapy 337Historical Development 338
Application to Depression 338
Cognitive Factors 339
Rational Emotive Behaviour Therapy 349
Underlying Theory of Cognitive Therapy 360
Underlying Theory of Rational Emotive Behaviour Therapy 363
Stress Inoculation Training 367
Cognitive Problem-solving Skills Training 368
Conclusion 371
Case Study 371
10. Behavioural Strategies for Self-Control 373Self Control Strategies 373
Stress Prevention 379
Assertiveness and Interpersonal Boundaries in Stress Reduction 387
Developing a Personalized Stress Prevention Plan 388
Selecting Methods of Commitment in Stress Prevention 391
Tracking Progress and Maintaining Gains in Stress Prevention 393
Vitamins and Minerals for Stress 395
Herbs for Stress 397
Workplace Stress 403
Conclusion 407
Case Study 408
Bibliography 411Index 415
About the Author
Ruth Baer, Research Associate of Psychology, University of Kentucky, is a neuro-scientist. Using laboratory animals, he studied the effects of alcohol and other drugs on the electrical activity of the visual system. During the time that he has been at Lawrence, Hetzler’s research has produced 20 scientific journal articles and conference presentations with Lawrence student co-authors. Recently, he has begun a new programme of research on mindfulness and mindfulness-based interventions.
