Managing stress : skills for self-care, personal resiliency, and work-life balance in a rapidly changing world / Brian Luke Seaward, PhD. [print]

Includes bibliographies and index.

PART 1: THE NATURE OF STRESS -- 1. The nature of stress -- .Times of change and uncertainty -- .Definitions of stress -- .The stress response. Rest and digest ; Tend and befriend -- .Types of stress -- .Trauma: stress on steroids -- .Types of stressors. Bioecological influences ; Psych intrapersonal influences ; Social influences -- .Social stress: yesterday, today, and tomorrow -- .The general adaptation syndrome -- .Stress in a changing world -- .Stress and insomnia. College stress -- .A holistic approach to stress management -- 2. The sociology of stress -- .Technostress: digital toxicity. Digital toxicity, digital dementia, FOMO (fear of missing out), and FOKU (fear of keeping up) -- .A decline in civility -- .Environmental disconnect -- .Occupational stress -- .Race- and gender-based stress -- 3. The physiology of stress -- .The central nervous system. The vegetative level ; The limbic system ; The neocortical level -- .The autonomic nervous system. The sympathetic and parasympathetic nervous systems -- .Rest and digest: thank you, vagus nerve! -- .The endocrine system -- .The neuroendocrine pathways. The ACTH axis ; The vasopressin axis ; The thyroxine axis -- .A parable of psychophysiology -- .Four decades of brain imaging research -- 4. Stress and disease -- .Theoretical models. The Borysenko model ; The Pert model ; The Lipton model ; The Gerber model ; The Dispenza model ; The Pelletier model ; DNA, telomeres, stress, and aging -- .Target organs and their disorders. Nervous system-related disorders ; Immune system-related disorders

PART 2: MIND AND SOUL -- 5. Toward a psychology of stress -- .Freud and the egg -- .Jung and the iceberg -- .Elisabeth Kubler-Ross: the death of unmet expectations -- .Viktor Frankl: a search for life's meaning -- .Wayne Dyer: guilt and worry. The sin of guilt ; The art of worrying -- .Leo Buscaglia: the lessons of self-love -- .Abraham Maslow: the art of self-actualization -- .Martin Seligman: optimism and the art of being happy -- .A Tibetan perspective of mind and stress -- .Some theoretical common ground -- 6. The stress emotions: anger, fear, and joy -- .The anatomy of anger. Gender differences ; Physiological responses ; The myth of catharsis ; Subtle anger: microaggressions ; Anger management styles ; Creative anger strategies -- .The anatomy of fear. Basic human fears ; Fear, vulnerability, and shame ; Strategies to overcome fear -- .Depression: a by-product of anger or fear? -- .Joy, eustress, and the art of happiness -- 7. Stress-prone and stress-resistant personality traits -- .Type A behavior. Hostility: the lethal trait of Type A personalities ; Behavior modification for Type A behavior ; Social influences on Type A behavior -- .Did someone say Type D personality? -- .Codependent personality traits -- .Helpless-hopeless personality -- .The high-tech personality -- .Resiliency: the hardy personality -- .Survivor personality traits -- .Sensation seekers -- .Self-esteem: the bottom-line defense -- 8. Stress and human spirituality -- .A spiritual hunger? -- .A turning point in consciousness -- .Definition of spirituality -- .Theories of human spirituality. The path of Carl Jung ; The path of M. Scott Peck ; The path of Hildegard von Bingen ; The path of Black Elk ; The path of Matthew Fox ; The path of Joan Borysenko ; The path of Deepak Chopra ; The path of Jesus of Nazareth ; The path of Joseph Campbell ; The path of Lao Tzu ; The path of Albert Einstein -- .Common bonds of human spirituality. Centering process (autumn) ; Emptying process (winter) ; Grounding process (spring) ; Connecting process (summer) -- .A model of spirituality for stress management. Internal and external relationships ; Personal value system ; Meaningful purpose in life ; The divine mystery ; Spiritual potential and spiritual health ; Roadblocks and interventions ; Current research on spirituality and health

PART 3: COPING STRATEGIES -- .Expecting the unexpected -- 9. Cognitive restructuring: reframing -- .A thinking-process model -- .Two minds are better than one -- .Toxic thoughts -- .The choice to choose our thoughts -- .Stay above the fray: raising your vibration -- .Acceptance: an alternative choice -- .Steps to initiate cognitive restructuring -- .Some additional tips for cognitive restructuring. Best application of reframing -- 10. Healthy boundaries: behavior modification -- .Behavior as a component of personality. Classical conditioning ; Operant conditioning ; Modeling -- .The behavior modification model. A second behavior modification model: stages of change ; Is stress a trigger for relapse? -- .Assertiveness -- .Assertiveness skills -- .Adapting to major life changes: essential behavior modification -- .Steps to initiate behavior modification -- 11. Journal writing -- .Historical perspective -- .Journal writing as a coping technique. Poetry therapy ; Benefits of journal writing -- .Steps to initiate journal writing. Journal writing styles, themes, and ideas -- .Best tips for journal writing as a coping technique -- .Best application of journal writing -- 12. Expressive art therapy -- .Origins of art therapy -- .Art therapy goes mainstream in the American culture -- .Clinical use of art therapy -- .Steps to initiate art therapy. Artistic roadblocks ; Materials ; Illustrative themes ; Interpretations -- .Best application of art therapy -- 13. Humor therapy (comic relief) -- .Historical perspective -- .Theories of humor. Superiority theory ; Incongruity (surprise) theory ; Release/relief theory ; Divinity theory -- .Inappropriate humor: don't! -- .Types and senses of humor. Types of humor ; Senses of humor ; Group laughter = laughter yoga -- .Humor therapy as a coping technique -- .The physiology of laughter -- .Steps to initiate humor therapy -- .Best application of comic relief -- 14. Creative problem solving -- .Think like da Vinci! -- .The creative process. Players on the creativity team -- .Creativity: bend, break, and blend? -- .Boredom: an essential component to creativity! Creative problem solving in times of global social chaos ; The myths of creativity -- .Obstacles to the creative process. The right answer ; I'm not creative ; Don't be foolish ; To err is wrong -- .From creativity to creative problem solving -- .Steps to initiate creative problem solving. Description of the problem ; Generating ideas ; Idea selection and refinement ; Idea implementation ; Evaluation and analysis of action -- .Best application of creative problem solving -- 15. Communication skills in the digital age -- .High-tech communication: information and communication overload. High-tech miscommunication ; Smartphones, dumb messages ; Effective communication strategies -- .The basics of face-to-face communication skills. Conversational styles ; Verbal communication ; Communicating ideas and feelings ; Nonverbal communication -- .Listening, attending, and responding skills -- .Conflict resolution -- .Conflict management styles -- .Steps to enhance face-to-face communication skills -- .Best benefits of effective high-tech communication skills -- 16. Resource management: managing time and money -- .Money matters -- .Mass marketing to your ego -- .The psychology of poverty -- .Money problems? Try this. Tips for financial freedom -- .The hands of time -- .Roadblocks to effective time management -- .Personality styles and behaviors -- .Distractions: roadblocks on the time management highway. Estimated time of completion -- .Steps to initiate good time management techniques -- .Additional time-management ideas -- .Best application of time management skills -- 17. Additional coping techniques -- Information seeking -- Social orchestration -- Friends in need: social-support groups -- Hobbies -- Forgiveness. Ho'oponopono: forgiveness Hawaiian style -- Dream therapy -- Prayer and faith. Types of prayer ; Of prayer and meditation ; Research on prayer and faith ; Prayers for nonbelievers ; Ways to pray -- Body tapping: an emotional freedom technique. Five-step protocol -- Best application of additional effective coping skills

PART 4: RELAXATION TECHNIQUES 18. Diaphragmatic breathing -- The mystery of breathing -- Breathing and chronic pain -- Steps to initiate diaphragmatic breathing. Step 1: Assume a comfortable position ; Step 2: Concentration ; Step 3: Visualization -- 19. Meditation and mindfulness -- Historical perspective -- Types of meditation. Exclusive meditation ; Inclusive meditation -- Split-brain theory -- Left brain, right brain, top brain, bottom brain -- Altered states of consciousness -- Physiological and psychological effects of meditation -- Neuroplasticity: the neuroscience of meditation -- Meditation and brain imaging research -- Meditation and chronic pain -- Steps to initiate meditation. Grand perspective mental video ; Mindfulness -- Best application of meditation -- 20. Hatha yoga -- Historical perspective. Physiological and psychological benefits -- Hatha yoga and chronic pain -- Steps to initiate hatha yoga. The art of breathing ; The art of conscious stretching ; The art of balance ; Salute to the Sun (Surya Namaskar) ; Hatha yoga asanas ; Sample workout -- Additional thoughts on hatha yoga -- Best application of hatha yoga -- 21. Mental imagery and visualization -- Historical perspective -- Mental imagery research -- Mental imagery as a relaxation technique. Tranquil natural scenes ; Behavioral changes ; Internal body images -- Color therapy -- Mental imagery and chronic pain -- Steps to initiate mental imagery -- Best application of mental imagery -- 22. Music therapy -- Historical perspective -- From sound to noise to music -- Music as a relaxation technique. Biochemical theory ; Entrainment theory ; Metaphysical theory -- Psychological effects of music -- Visualization and auditory imagery -- Music therapy and chronic pain -- Steps to initiate music therapy -- Best application of music therapy -- 23. Massage therapy -- Historical perspective -- The need for human touch -- Massage therapy research -- Types of massage. Shiatsu ; Swedish massage ; Rolfing ; Myofascial release ; Sports massage ; Thai massage ; Chinese massage ; Other touch therapies -- Physiological and psychological benefits -- Massage therapy and chronic pain -- Best application of massage therapy -- 24. T'ai Chi ch'uan -- Historical perspective -- Philosophy of T'ai Chi ch'uan -- Physiological and psychological benefits -- T'ai Chi ch'uan and chronic pain -- T'ai Chi ch'uan as a relaxation technique -- T'ai Chi ch'uan movements -- Additional comments on T'ai Chi ch'uan -- Best application of T'ai Chi ch'uan -- 25. Progressive muscular relaxation -- Historical perspective -- Physiological benefits -- Steps to initiate progressive muscular relaxation -- Best application of progressive muscular relaxation -- 26. Autogenic training and clinical biofeedback -- Autogenic training. Historical perspective ; Psychological and physiological responses ; Steps to initiate autogenic training ; Other suggestions ; Best application of autogenic training -- Clinical biofeedback. What is clinical biofeedback? ; Historical perspective ; Purpose of biofeedback ; Types of biofeedback ; Biofeedback and chronic pain ; Best application of clinical biofeedback -- 27. Physical exercise, nutrition, and stress -- Physical exercise and stress. Types of physical exercise ; Physiological effects of physical exercise ; Theories of athletic conditioning ; Fitness shortcuts to health? ; Psychological effects of physical exercise ; Physical exercise and chronic pain ; Steps to initiate a fitness training program ; Best application of physical exercise and activity -- Nutrition and stress. Diet for a stressed planet ; Nutritional shortcuts for health? ; Additional stress and nutritional factors to consider ; A word about genetically altered foods ; Spiritual nutrition ; Psychological effects of food ; Recommendations for healthy eating habits ; Additional tips for healthy eating -- 28. Ecotherapy: the healing power of nature -- A historical perspective on ecotherapy -- A nature-deficit disorder? -- Physiological effects of ecotherapy -- Entrainment: a symphony in natural rhythms -- Circadian rhythms and physical health -- Psychological effects of ecotherapy -- Nature and the art of solitude -- Spiritual moments -- Earning "nature points" -- Best application of ecotherapy -- Epilogue: Creating your own stress management program.

"Managing Stress with Navigate 2 Advantage Access provides a modern, comprehensive approach to stress management, honoring the balance and harmony of the mind, body, spirit, and emotions. Referred to as the 'authority on stress management' by students and professionals, this book equips students with the tools needed to identify and manage stress while teaching them how to strive for health and balance. The holistic approach taken by internationally acclaimed lecturer and author Brian Luke Seaward gently guides the reader to greater levels of mental, emotional, physical, and spiritual well-being by emphasizing the importance of mind-body-spirit unity."--

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