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Stress Management PDF

Stress Management PDF

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    Ebook

    Stress is an unavoidable part of our everyday lives—and some of it can be good. But a lot of stress is unhealthy, and most of us don’t know how to handle it. Ignoring or mishandling unhealthy stress has all sorts of negative consequences.

    That’s why Stress Management: A Wellness Approach is such a valuable resource. This student-friendly guide identifies stressors in six dimensions of life—physical, emotional, intellectual, social, spiritual, and environmental—and presents tested tools that students can use in managing that stress in healthy ways.

    This text offers these features:

    • Questions that promote critical and reflective thinking in journal entries and discussions as students look to creatively solve problems

    • Experiential activities that encourage students to practice stress management techniques

    Author Nanette Tummers presents stress management from a holistic viewpoint. She considers not only the symptoms of stress but also the challenges students face in their physical, emotional, intellectual, social, financial, cultural, and spiritual circumstances. Stress Management draws heavily from leading research and best practices from experts in the field of positive psychology, such as Seligman (flourishing), Benson (relaxation response), and Kabat-Zinn (mindfulness).

    The material cultivates students’ strengths rather than pointing out their weaknesses. The book includes sidebars describing resources (books and websites) that instructors and students alike can use in further exploration of issues in stress management.

    Stress Management helps college students manage stress in today’s fast-paced, ever-changing climate: social, culture, politics, economics, technology, and media. It explores key issues of stress and stress management and offers evidence-based research and practical tools that students can use in coping with changes and stress in healthy and positive ways now and throughout their lives.

    Table of Contents

    Chapter 1. Introduction to Stress and Stress Management

    Wellness Versus Health

    Good Stress Versus Not-So-Good Stress

    Definitions of Stress

    Stress and Life Stage of Becoming an Adult

    Understanding the Stress Response: Fight or Flight

    What Happens During Stress Reactivity or the Stress Response

    The Pathophysiology of Stress

    Mind-Body Health: Psychoneuroimmunology

    Strengths-Based Approach

    Journaling

    Summary

    Chapter 2. Physical Wellness

    Acupuncture and Acupressure

    Autogenics

    Biofeedback

    Breathing

    Diet

    Tobacco Use

    Sexual Health

    Massage Therapy and Therapeutic Touch

    Physical Activity

    Relaxation

    Sleep

    Qigong and Tai Chi

    Yoga

    Summary

    Chapter 3. Emotional Wellness

    Happiness

    Laughter

    Art Healing

    Dealing With Difficult Emotions

    Defense Mechanisms

    Summary

    Chapter 4. Intellectual Wellness

    Mindfulness

    Meditation

    Changing Distorted Thinking, Reframing, and Disputation

    Affirmations

    Goal Setting and Problem Solving

    Time Management = Self Management

    Creative Imagination

    Summary

    Chapter 5. Social Wellness

    Intimate Partner Relationships

    Interpersonal Communication

    Conflict Resolution

    Differences Between Men and Women

    Animal-Assisted Activity

    Summary

    Chapter 6. Spiritual Wellness

    Stress Management and Spirituality Practices

    Altruism

    Forgiveness

    Gratitude

    Additional Spiritual Wellness Practices

    Summary

    Chapter 7. Environmental Wellness

    Technology

    Light

    Temperature

    Air Quality

    Color

    Ergonomics

    Noise

    Sound

    Natural Surroundings

    Summary

    About the Author

    Nanette E. Tummers, EdD, is a professor of health and physical education at Eastern Connecticut State University. A certified holistic stress management instructor, Tummers has developed and taught traditional and online stress management courses at the university level since 2005. She has taught stress management courses to other populations as well, including high-risk populations, cancer patients, and athletes.

    Tummers also trains educators in providing stress management activities for K-12 students, and she has developed ancillaries for stress management texts. She remains active in conducting research in positive psychology, peer mentoring, and stress management and has presented on these topics at the national AAHPERD conference. Tummers is the author of two additional books published by Human Kinetics, Teaching Yoga for Life (2009) and Teaching Stress Management (2011).

    In her leisure time, she enjoys hiking and volunteering.

    Ancillaries

    All ancillary materials for this text are FREE to course adopters and available online at www.HumanKinetics.com/StressManagement.

    Instructor guide. Contains chapter overviews, extended learning activities, discussion starters, web links, additional readings, audiovisual aids, and reproducible worksheets.

    Test package. Includes 96 essay questions.