Practical Stress Management

A Comprehensive Workbook

8th Edition - February 9, 2022
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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Practical 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.

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

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, USA

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 States

Life Sciences

Physical Sciences & Engineering

Social Sciences & Humanities

Health