
Practical Stress Management
A Comprehensive Workbook
- 8th Edition - February 9, 2022
- Imprint: Academic Press
- Authors: John A. Romas, Manoj Sharma
- Language: English
- Paperback ISBN:9 7 8 - 0 - 3 2 3 - 9 8 8 1 2 - 4
- eBook ISBN:9 7 8 - 0 - 3 2 3 - 9 8 6 3 3 - 5
Practical Stress Management, Eighth Edition emphasizes a positive approach to stress management, covering topics such as relaxation techniques, coping with anxiety, managing anger,… Read more

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Request a sales quotePractical Stress Management, Eighth Edition emphasizes a positive approach to stress management, covering topics such as relaxation techniques, coping with anxiety, managing anger, communication skills, exercise and nutrition. In this edition, the authors cover the latest advances in stress management, as well as stress related to the use of technology in education. The context of disasters, such as the COVID-19 pandemic, is also incorporated throughout. The workbook describes some of the surreptitious meditation techniques from India not described before in any text. Worksheets and Thoughts for Reflection boxes help users determine their own level of stress to apply effective stress management techniques.
- Presents techniques for managing personal distress
- Covers a range of topics to help manage stress, from meditation to nutrition
- Includes a companion website with audio guided relaxation techniques, learning modules and a sample syllabus
Undergraduate and beginning graduate students in health sciences, health education, psychology and public health courses, public health practitioners, psychologists, and individuals interested in stress management. Patients in mental health / primary care settings, university wellness centers, and corporate wellness centers
- Cover image
- Title page
- Table of Contents
- Copyright
- Dedication
- Preface
- Acknowledgments
- Chapter 1. Understanding stress
- Abstract
- 1.1 Stress management principle
- 1.2 What is stress?
- 1.3 Contemporary concepts of stress in the West
- 1.4 Response-based concept of stress
- 1.5 Event-based concept of stress
- 1.6 Interactional or transactional model of stress
- 1.7 Newer models of stress
- 1.8 Stressors
- 1.9 Life events or life change events
- 1.10 Chronic stressors
- 1.11 Another type of stressor: the nonevent
- 1.12 Stress among diverse/special populations
- 1.13 Effects of stress on the body
- 1.14 Stress in the overall context
- 1.15 Chapter review
- 1.16 Important terms defined
- 1.17 Discussion points
- 1.18 Websites to explore
- 1.19 Feedback on Worksheet 1.1
- 1.20 Feedback on Worksheet 1.2
- 1.21 Feedback on Worksheet 1.3
- 1.22 Feedback on Worksheet 1.4
- 1.23 Feedback on Worksheet 1.5
- 1.24 Feedback on Worksheet 1.6
- References
- Chapter 2. Enhancing awareness about managing stress
- Abstract
- 2.1 Stress management principle
- 2.2 Awareness about managing stress
- 2.3 Acute manifestations of stress
- 2.4 Chronic manifestations of stress
- 2.5 Stress and expectations
- 2.6 Stress associated with change
- 2.7 Stress during COVID-19 and other challenges
- 2.8 Sense of coherence
- 2.9 Hardiness
- 2.10 Resilience
- 2.11 Chapter review
- 2.12 Important terms defined
- 2.13 Discussion points
- 2.14 Websites to explore
- 2.15 Feedback on Worksheet 2.1
- 2.16 Feedback on Worksheet 2.2
- 2.17 Feedback on Worksheet 2.3
- 2.18 Feedback on Worksheet 2.4
- 2.19 Feedback on Worksheet 2.5
- 2.20 Feedback on Worksheet 2.6
- 2.21 Worksheet 2.7 Patient Health Questionnaire-9 (PHQ-9)
- 2.22 Feedback on Worksheet 2.7
- 2.23 Feedback on Worksheet 2.8
- 2.24 Worksheet 2.9 College student hardiness measure (CSHM)
- 2.25 Feedback on Worksheet 2.9
- References
- Chapter 3. Relaxation
- Abstract
- 3.1 Stress management principle
- 3.2 What is relaxation?
- 3.3 Sleep
- 3.4 Non-REM (nonrapid eye movement) sleep
- 3.5 REM (rapid eye movement) sleep
- 3.6 Relaxation techniques
- 3.7 Yogic breathing, or pranayama
- 3.8 Biofeedback
- 3.9 Progressive muscle relaxation
- 3.10 Autogenic training
- 3.11 Visual imagery
- 3.12 Self-hypnosis
- 3.13 Humor, laughter, stress, and relaxation
- 3.14 Music therapy
- 3.15 Massage therapy
- 3.16 Happiness, positive emotions, and thoughts for relaxation
- 3.17 Mindfulness meditation
- 3.18 Initiating and sustaining relaxation behavior change
- 3.19 Chapter review
- 3.20 Websites to explore
- 3.21 Feedback on Worksheet 3.1
- 3.22 Feedback on Worksheet 3.2
- 3.23 Feedback on Worksheet 3.5
- 3.24 Feedback on Worksheet 3.6
- References
- Chapter 4. Effective communication
- Abstract
- 4.1 Stress management principle
- 4.2 What is communication?
- 4.3 The communication process
- 4.4 Assertiveness
- 4.5 Behavioral styles
- 4.6 Technological communication and stress
- 4.7 Communicating in remote and online classes
- 4.8 Chapter review
- 4.9 Important terms defined
- 4.10 Discussion points
- 4.11 Websites to explore
- 4.12 DiSC profile
- 4.13 Effective communication
- 4.14 Interpersonal communication articles
- 4.15 Feedback on Worksheet 4.1
- 4.16 Feedback on Worksheet 4.2
- 4.17 Feedback on Worksheet 4.3
- 4.18 Feedback on Worksheet 4.4
- 4.19 Feedback on Worksheet 4.5
- 4.20 Feedback on Worksheet 4.6
- 4.21 Feedback on Worksheet 4.7
- References
- Chapter 5. Managing anger and resolving conflicts
- Abstract
- 5.1 Stress management principle
- 5.2 What is anger?
- 5.3 Managing the anger within
- 5.4 Anger and stress: the connection
- 5.5 Dealing with an angry person
- 5.6 Chapter review
- 5.7 Important terms defined
- 5.8 Discussion points
- 5.9 Websites to explore
- 5.10 Feedback on Worksheet 5.1
- 5.11 Feedback on Worksheet 5.2
- 5.12 Feedback on Worksheet 5.3
- 5.13 Feedback on Worksheet 5.4
- References
- Chapter 6. Coping with anxiety
- Abstract
- 6.1 Stress management principle
- 6.2 What is anxiety?
- 6.3 Depression
- 6.4 Coping mechanisms
- 6.5 Cognitive behavioral therapy
- 6.6 Chapter review
- 6.7 Important terms defined
- 6.8 Discussion points
- 6.9 Websites to explore
- 6.10 Feedback on Worksheet 6.1
- 6.11 Feedback on Worksheet 6.2
- 6.12 Feedback on Worksheet 6.3
- 6.13 Feedback on Worksheet 6.4
- 6.14 Feedback on Worksheet 6.5
- 6.15 Feedback on Worksheet 6.6
- 6.16 Feedback on Worksheet 6.7
- 6.17 Feedback on Worksheet 6.8
- References
- Chapter 7. Eating behavior for healthy lifestyles
- Abstract
- 7.1 Stress management principle
- 7.2 Importance of appropriate eating
- 7.3 Dietary guidelines for Americans, 2020–25
- 7.4 Disordered eating and body image
- 7.5 Enhancing awareness about our dietary patterns
- 7.6 Categories of food items
- 7.7 Avoiding alcohol, smoking, and drug abuse
- 7.8 Balanced diet plan for stress reduction and healthful living
- 7.9 Chapter review
- 7.10 Important terms defined
- 7.11 Discussion points
- 7.12 Websites to explore
- 7.13 Canada’s food guide
- 7.14 Center for nutrition policy and promotion
- 7.15 Dietary guidelines for Americans, 2020–25
- 7.16 Holistic nutrition
- 7.17 How to keep a food diary
- 7.18 Nutrition Today
- 7.19 Feedback on Worksheet 7.1
- 7.20 Body mass index
- 7.21 How to evaluate your weight (adults)
- 7.22 Feedback on Worksheet 7.2
- 7.23 Feedback on Worksheet 7.3
- 7.24 Worksheet 7.4—Daily healthy practices before eating, during eating and in-between eating
- 7.25 Feedback on Worksheet 7.4
- 7.26 Worksheet 7.5 Food Quality Screener [pdf attached]
- References
- Chapter 8. Regular physical activity and exercise
- Abstract
- 8.1 Stress management principle
- 8.2 Importance of physical activity and exercise
- 8.3 Healthy lifestyle
- 8.4 Types of exercise
- 8.5 Physical activity for persons with disabilities
- 8.6 Initiating and sustaining a regular physical activity or exercise program
- 8.7 Chapter review
- 8.8 Important terms defined
- 8.9 Discussion points
- 8.10 Websites to explore
- 8.11 Feedback on Worksheet 8.1
- 8.12 Feedback on Worksheet 8.2
- 8.13 Feedback on Worksheet 8.3
- 8.14 Feedback on Worksheet 8.4
- References
- Chapter 9. Efficient time management and sound financial management
- Abstract
- 9.1 Stress management principle
- 9.2 Importance of time management
- 9.3 Manifestations of poor time management
- 9.4 Approaches to time management
- 9.5 Sound financial management
- 9.6 Investing for financial management
- 9.7 Chapter review
- 9.8 Websites to explore
- 9.9 Feedback on Worksheet 9.1
- 9.10 Feedback on Worksheet 9.2
- 9.11 Feedback on Worksheet 9.3
- 9.12 Feedback on Worksheet 9.4
- References
- Chapter 10. Implementing a stress reduction plan
- Abstract
- 10.1 Stress management principle
- 10.2 Importance of implementing a plan
- 10.3 Stages of change
- 10.4 Determining goals, objectives, and targets
- 10.5 Social support
- 10.6 Finding the best techniques that suit your goals
- 10.7 Toward a stress-free life
- 10.8 Chapter review
- 10.9 Important terms defined
- 10.10 Discussion points
- 10.11 Websites to explore
- 10.12 Feedback on Worksheets 10.1–10.7
- 10.13 Feedback on Worksheet 10.8
- References
- Appendix 1. List of stress management principles
- Appendix 2. List of reviewers
- Appendix 3. Personal assessment log
- Appendix 4. Guide to pronunciation of foreign language words
- A.1 Pronunciation key
- A.2 Foreign sounds
- Index
- Edition: 8
- Published: February 9, 2022
- Imprint: Academic Press
- No. of pages: 244
- Language: English
- Paperback ISBN: 9780323988124
- eBook ISBN: 9780323986335
JR
John A. Romas
Dr. John A. Romas, MPH, Ph.D., a University of Michigan Graduate, is professor emeriti within the Department of Health Science, Minnesota State University-Mankato. Before retiring in 2010, he was the former department chair administrator of the Health Science Department. In addition to his background and experience in health education and promotion, Dr. Romas has training in counseling psychology and career development. He has worked as a public school teacher/administrator, public health administrator/educator, state health consultant, and small business owner/manager. He has been a well-known speaker, presenter, and health consultant for health care, business, educational organizations, government, and industry in the areas of personal performance, stress reduction, managing change, and health promotion. His Licensure as a Professional Counselor was earned with the State of Minnesota Board of Behavioral Health.
Affiliations and expertise
Professor, Department of Health Science, Minnesota State University-Mankato, USAMS
Manoj Sharma
Manoj Sharma, MBBS, Ph.D., MCHES® is a public health physician and educator with a medical degree from the University of Delhi and a doctorate in Preventive Medicine from The Ohio State University. He is also a Master Certified Health Education Specialist certified by the National Commission on Health Education Credentialing. He is currently a tenured Full Professor of Public Health and Adjunct Professor of Internal Medicine at the University of Nevada, Las Vegas. He served as the past Founding Chair of the Department of Social and Behavioral Health at UNLV. In his career, spanning over 40 years, he has trained/taught over 6,000 health professionals. He has designed and taught a variety of undergraduate and graduate courses in health behavior, health education, and health promotion at 13 national and international universities working full-time or part-time. He has worked and provided leadership for local health departments, state health departments/agencies, federal government agencies, non-profit agencies, professional organizations, and international agencies including governments of other nations. He has been invited as a keynote presenter at several universities. He is a prolific researcher and as of March 2025 has published 17 books, over 425 peer-reviewed research articles, and over 500 other publications (h-index 60, i-10 index over 250, and over 20,000 citations) and secured funding for over $10 million. He has been awarded several prestigious honors including the American Public Health Association’s Lyndon Haviland Mentoring Award, PHEHP Distinguished Career Award, ICTHP Impact Award, J. Mayhew Derryberry Award, ATOD Lifetime Achievement Award, Cancer Forum’s Diversity, Equity and Inclusion Award and William R. Gemma Distinguished Alumnus Award from the College of Public Health Alumni Society and Alumni Achievement Award from the College of Medicine at the Ohio State University among others. His research interests are in developing and evaluating theory-based (evidence-based) health behavior change interventions, obesity prevention, mental health, stress-coping, community-based participatory research/evaluation, and integrative mind-body-spirit interventions.
Affiliations and expertise
Social & Behavioral Health, & Internal Medicine, University of Nevada, Las Vegas, NV, United StatesRead Practical Stress Management on ScienceDirect