Connection between stress management and spirituality
Mayo Mindfulness: Connecting spirituality and stress relief
-
By
Dana Sparks
Taking the path less traveled by exploring your spirituality can lead to a clearer life purpose, better personal relationships and enhanced stress management skills.
Some stress relief tools are very tangible: exercising more, eating healthy foods and talking with friends. A less tangible — but no less useful — way to find stress relief is through spirituality.
What is spirituality?
Spirituality has many definitions, but at its core spirituality helps to give your life context. It's not necessarily connected to a specific belief system or even religious worship. Instead, it arises from your connection with yourself and with others, the development of your personal value system, and your search for meaning in life.
For many, spirituality takes the form of religious observance, prayer, meditation or a belief in a higher power. For others, it can be found in nature, music, art or a secular community. Spirituality is different for everyone.
How can spirituality help with stress relief?
Spirituality has many benefits for stress relief and overall mental health. It can help you:
- Feel a sense of purpose.
Cultivating your spirituality may help uncover what's most meaningful in your life. By clarifying what's most important, you can focus less on the unimportant things and eliminate stress. - Connect to the world.
The more you feel you have a purpose in the world, the less solitary you may feel — even when you're alone. This can lead to a valuable inner peace during difficult times. - Release control.
When you feel part of a greater whole, you may realize that you aren't responsible for everything that happens in life. You can share the burden of tough times as well as the joys of life's blessings with those around you.
- Expand your support network.
Whether you find spirituality in a church, mosque or synagogue, in your family, or in nature walks with a friend, this sharing of spiritual expression can help build relationships. - Lead a healthier life.
People who consider themselves spiritual may be better able to cope with stress and may experience health benefits.
Discovering your spirituality
Uncovering your spirituality may take some self-discovery. Here are some questions to ask yourself to discover what experiences and values define you:
- What are your important relationships?
- What do you value most in your life?
- What people give you a sense of community?
- What inspires you and gives you hope?
- What brings you joy?
- What are your proudest achievements?
The answers to such questions can help you identify the most important people and experiences in your life.
With this information, you can focus your search for spirituality on the relationships and activities in life that have helped define you as a person and those that continue to inspire your personal growth.
Cultivating your spirituality
Spirituality also involves getting in touch with your inner self. A key component is self-reflection. Try these tips:
- Try prayer, meditation, mindfulness and relaxation techniques to help focus your thoughts and find peace of mind.
- Keep a journal to help you express your feelings and record your progress.
- Seek out a trusted adviser or friend who can help you discover what's important to you in life. Others may have insights that you haven't yet discovered.
- Read inspirational stories or essays to help you evaluate different philosophies of life.
- Talk to others whose spiritual lives you admire. Ask questions to learn how they found their way to a fulfilling spiritual life.
Nurturing your relationships
Spirituality is also nurtured by your relationships with others.
Realizing this, it's essential to foster relationships with the people who are important to you. This can lead to a deepened sense of your place in life and in the greater good.
- Make relationships with friends and family a priority. Give more than you receive.
- See the good in people and in yourself. Accept others as they are, without judgment.
- Contribute to your community by volunteering.
Pursuing a spiritual life
Staying connected to your inner spirit and the lives of those around you can enhance your quality of life, both mentally and physically. Your personal concept of spirituality may change with your age and life experiences, but it always forms the basis of your well-being, helps you cope with stressors large and small, and affirms your purpose in life.
This article is written by Mayo Clinic staff. Find more health and medical information on mayoclinic.org.
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Can Spirituality Relieve Stress? I Psych Central
Daily practices such as praying and chanting may help reduce stress.
Even the person who often appears to be calm and collected isn’t immune to the long-term effects of stress.
Tensions from work, finances, friendships, and family life can feel like a permanent weight on your shoulders, affecting your mind and body. Over time, chronic stress can make you more vulnerable to mental health conditions such as depression and anxiety.
Safe, healthy coping mechanisms to regulate stress can make a huge difference in your long-term health.
Spiritual practices — such as prayer, chanting, and reading spiritual texts — can be used as coping strategies.
People define spirituality in different ways. There’s no single definition of what being “spiritual” is.
Spirituality is different than being religious. Religion tends to be a set of rules and rituals that are organized around beliefs shared by a group. The more strictly your life adheres to these rules, the more religious you might be.
Spirituality, on the other hand, is a more fluid concept than religion. A 2021 review of the medical literature found that a majority of publications define spirituality as a search for purpose, meaning, or a reason for being on earth.
Spirituality is often connected to God, the Divine, or a higher power, but may also be felt in your connection with others.
Spiritual practices may help relieve stress because of how these practices frame your life in the context of meaning and a Higher Power.
Some spiritual traditions emphasize forgiveness, compassion, and humility — all of which may help mitigate certain stressors.
A 2020 study of social workers and social work students showed that trained social workers who practiced spirituality had less stress and fewer post-traumatic stress disorder (PTSD) symptoms after giving assistance to trauma victims.
The same study discussed how practicing forgiveness toward yourself and others can be an effective coping mechanism for exposure to trauma.
Spirituality may also provide you with a set of supportive people who are seeking purpose in their lives in similar ways, according to a 2019 study.
Traditional churches can provide this sense of community, as can gathering like-minded people who are seeking to access a Higher Power in less traditional settings.
A 2017 study showed that people who attended church at least once a year had a lower allostatic load, which is a measure of stress in your body.
Spirituality encourages private practices, such as charitable giving, caring for the needs of others, and volunteering in your community.
These practices facilitate community connections. They can also help foster a spirit of gratefulness for the life you have.
A 2018 study of adults in Texas showed that volunteering for the sake of improving other people’s lives had significant long-term health benefits.
It’s natural to experience different types of stress depending on the season and stage of life you’re in. Research is emerging that helps us see how spirituality can help you navigate stress, according to what you’re going through.
For example, a 2016 study of over 5,000 adolescents in grades 6-8 found that high levels of stress were associated with increased use of alcohol, tobacco, and other substances. That same study found that lower spiritual beliefs were associated with higher substance use.
In a 2017 study of 450 pregnant Iranian women, researchers found that spirituality reduced pregnancy-specific stress.
But these studies were limited and more research is needed on the link between spirituality and stress.
A growing body of research shows a connection between spirituality and better mental health outcomes.
According to a 2021 review, people who practice spiritual coping mechanisms may have lower rates of depression, suicidal ideation, and substance use disorder than people who don’t.
Depression and anxiety disorders can be the result of unresolved, long-term stress. So, this review suggests that embracing spirituality may help you manage stress, which can lower your chances of a mental health condition.
Keep in mind that spirituality isn’t proven effective as a substitute treatment if you currently have a diagnosed or suspected mental health condition.
In your embrace of spirituality, remember that it isn’t safe to swap out your prescription medication or therapy appointments for spiritual practices.
If you’re concerned or your stress is affecting your daily life, consider reaching out to a healthcare or mental health professional. They can help rule out any underlying conditions that may be causing your symptoms and recommend treatment if needed.
There are several ways you can begin to cultivate spirituality, including:
- attending spiritual gatherings
- reading spiritual texts
- practicing mindfulness
- finding a spiritual director
- planning a pilgrimage to a religious, sacred, or ancient place
- participating in online forums where people are discussing spiritual topics
You can pray to a Higher Power (even if you never have before) whenever you’d like by speaking aloud, meditating in silence, or simply directing your energy to the Divine.
You don’t need a spiritual jumping-off point to nurture and foster your relationships, though it can help. You can also try:
- investing in quality time with loved ones
- planning time in nature with like-minded people
- trying new things (spiritual or otherwise) with a trusted friend
- turning off devices for a set period of time when you’re at home
- joining a local, in-person interest group that shares a hobby such as crafting, fishing, or a sport
Pursuing your spiritual life might feel different or even a little bit silly at first.
But for many people, establishing a firm connection between your body and your soul can be a rewarding and lifelong experience.
A healthy mechanism to cope with stress is just one of the many benefits a rich spiritual life can give you.
If you’d like to get started with a more spiritual approach to life, ask your local librarian or bookseller to recommend a book in the spirituality section for you to read. You may also consult with a trusted friend or loved one to see if they can recommend spiritual practices to you.
Spirituality doesn’t cost anything, and you can try different strategies to see what works for you. Many faith traditions that are centuries old imply that whoever sincerely seeks out God and spirituality will find the thing they’re looking for.
Spirituality and stress. Political Stress Management
Unfortunately, we too rarely treat the miracles with which our lives are rich with due respect. Parents expect their children to excel instead of just admiring their uniqueness.
Students do not pay attention to the beauty that surrounds them on campus. They hardly use the opportunity to relax in the shade of trees with a volume of Plato, Hemingway or Wadsworth. Professors, on the other hand, do not at all appreciate the opportunity and honor given to devote themselves to science. The extraordinary mystery of the universe is often lost in our hectic society with its fast food, fast weight loss diets and electronic devices that allow you to build muscle with little or no movement. Easier, earlier, faster - and so little time is left to devote it to spiritual development and your spiritual health. nine0003
And politicians in a hurry forget not only about health, but also about spirituality in general. Considering that by buying and donating an icon to a local monastery, they will buy themselves an indulgence. But who are they fooling?
Spiritual health
There are several definitions of spiritual health. According to some of them, the concept of spirituality is associated with the existence of a Supreme Being, while in others, spirituality is associated with interpersonal relationships and the search for one's place in the world.
For example, according to one of the definitions, spirituality is the adherence to a particular religion. The stronger this commitment, the stronger the spiritual health. From another point of view, spiritual health lies in the ability to recognize and fulfill the life task, the ability to bring love, joy and peace, to help oneself and others to fully realize oneself. nine0003
According to Dr. Dean Ornish, a leading specialist in coronary heart disease and initiator of the Lifestyle and Heart Project, lack of emotional and spiritual health is the main cause of heart disease, because the resulting stress contributes to the development of negative behavior patterns, which leads to development of heart disease. Therefore, Dr. Ornish's program includes exercises to help you understand yourself, improve relationships with others, and strengthen your alliance with higher powers. nine0003
John Kabat-Zinn's Stress Clinic also recognizes the importance of mental health in coping with stress and promoting overall health.
With the help of meditation, patients learn to live in the present moment, to be clearly aware of feelings, thoughts and sensations. The result is a reduction in chronic pain, anxiety, stress and depression.
There is an opinion that “it is useful to consider techniques such as meditation, visualization and group support as means of strengthening spiritual health, namely: self-awareness, relationships with others, finding purpose and meaning in life. This is much more useful than just looking at them as stress management techniques that help people "relax" or "get away from problems." nine0003
In order to gain spiritual health, you will need to answer questions such as: "Who am I?", "Why am I here?" and "Where am I going?" These questions make you think about the very fact of your existence and the meaning of life. Answering them can reassure you and strengthen your confidence that you are moving in exactly the direction you want. But, on the other hand, these answers can be alarming.
Perhaps before you did not think about your relationship with other people, with higher forces, with nature, did not think about what was before us and what will be after us. If so, use the resulting dissonance to change your life and move towards greater spirituality. Rejoice in your loved ones, admire the wonders of nature, find something to do and contribute to world harmony. Let go of all prejudice, just be happy for who you are and help others feel the same way. All of this will reduce your exposure to stress, increase your life satisfaction, and help you interact more effectively with the environment and your loved ones. Let's dwell on this in more detail. nine0003
Reading about spirituality and spiritual health, you will certainly notice that the information placed in the blocks "Take care of your environment" is directly related to spiritual development. These blocks are included in the book specifically so that you pay attention to your spiritual beginning, begin to develop it and thus be able to protect yourself from stress.
Religion and spirituality
There is no doubt that religiosity and spirituality affect health. But it is still not entirely clear what are the similarities and differences between these two concepts - religion and spirituality. Spirituality presupposes a certain "orientation of the personality or the experience of the transcendent, associated, for example, with the meaning of life, sometimes - the search for the sacred in life." Religion is "an outward manifestation of a spiritual existence in which people form organized communities, share common beliefs, and engage in certain practices." nine0003
One can be a spiritual person, but not religious or even anti-religious. And sometimes people use spiritual practices, such as prayer, as a way of meditation, and not as an appeal to the Supreme Being.
Spirituality and health
Spirituality and religion are associated with different health parameters (eg, blood pressure).
Scientists have tried to use religion and spirituality as a means to improve well-being and reduce the effects of stress. Many attempts were scientific in nature, others were somewhat "exotic". Speaking about research into the relationship between prayer and health, Larry Dossn describes an amazing experiment he did as part of his program. A group of patients with the same disease was divided into two subgroups. A group of people who considered themselves religious were praying for another group. However, the patient group that was being prayed for did not know about this, and those praying also did not know who they were praying for. However, the health of the patients in the prayed group improved markedly. This experiment is called a double-blind experiment - one of the most amazing inventions of scientists. Dossi explains his discoveries from a spiritual and scientific point of view: “I perceived these events as unrelated, because the influence of individual actions on each other, proven by scientists at the level of the smallest particles, seems mystical.
It turns out that particles separated by a large distance are interconnected. Changing one of them affects the others. This is in many ways similar to the effect of prayer at a distance. However, no one knows whether there is a connection between the behavior of individual particles or between prayer and desire. Dossi also highlights the fact that the prayers of different religions are equally effective. He uses this argument to assert religious tolerance. nine0003
Many other studies also confirm the connection between spirituality and health. For example, scientists have found that religiosity and spirituality reduce the impact of psychological stress, the risk of physical illness, and change moral attitudes. The researchers also concluded that religiosity and spirituality contribute to the assimilation of healthier behavior patterns. In general, religious and spiritual people are healthier than non-believers. As one scientist noted, “A certain degree of religiosity has more of an impact on overall health than on individual measures (such as self-esteem, locus of control, attachment, sense of wholeness).
” Spiritual health also affects the ability to manage stress. nine0003
How spirituality and religiosity affect health
Although no one knows exactly how spirituality affects health, there are several theories.
Control theory
Researchers have long noticed that those who feel they have some control over their lives are much healthier than those who do not. There are two levels of developing a sense of control: primary control and secondary control. Primary control is an attempt to change the situation, while secondary control is an attempt to control oneself. Secondary control is effective in more complex situations. nine0003
Religion and spirituality - methods of primary and secondary control. For example, a prayer for protection (a request for the intervention of higher powers) is a way of primary control. On the other hand, changing the attitude towards the situation and considering it as a combination of circumstances or the will of the forces of nature is a secondary control.
Another type of secondary control that reduces the degree of emotional response includes "meditation, contemplative prayer, rituals, or scriptural reading." One researcher found that prayer and guided meditation were more effective at reducing anger and anxiety than progressive relaxation. nine0003
There is such a classification of religious mechanisms for strengthening control as a mechanism for managing stress.
• Self-direction; a person understands that only he himself is responsible for the events taking place in his life, although God has given everything necessary for a successful life.
• Collaboration: a person "works" together with God or the forces of nature, this allows him to control the situation.
• Worship: everything depends on God or the forces of nature; in solving problems, a person relies on external forces. nine0003
• Prayer: The person begs God and/or a higher power to intervene and resolve the situation.
Scientists have also found that self-direction and cooperation lead to mental health and psychological competence, and worship indicates a low level of self-development.
However, other researchers argue that cooperation and worship are more beneficial to health in cases where a person really has little ability to influence the situation (for example, before a major operation). In such cases, one can speak of secondary control in the form of worship or cooperation. nine0003
Social support theory
Some researchers interpret the meaning of spirituality and religion in a social context. Belonging to a church, synagogue, or other spiritual community allows a person to enter into deep, very intimate contact with those who share his beliefs. Only the very sense of belonging can reduce the degree of anger and anxiety, thus having a positive impact on health. In addition, being a member of a church or religious community creates close people who provide the social support that is so necessary to maintain health and well-being. Like-minded people provide emotional and financial support during difficult times, and can also provide advice to help you get through temporary troubles.
We know that social support is an effective way to manage stress or prevent stress-related illnesses. Therefore, it is not surprising that religiosity and spirituality, which provide social support, have a large impact on human health. nine0003
Placebo theory
Some scientists dispute the effect of spirituality and religiosity on health. They believe that the placebo effect, which is common in many areas of life, is at work here. When people believe that something will help them, they often actually get better. That is why the researchers hide from the subjects which of them are being studied and who is in the control group. Where possible, this information is hidden even from those who process the data. The situation in which neither the subjects nor the experimenters know who is being tested is called a double-blind experiment. nine0003
The truth of the results of a double-blind experiment is still being disputed. As long as people are healthy and engaged in health promotion, it is not known what exactly works - disease prevention or their belief in its benefits? If religious and spiritual activities improve health, it is necessary to know whether this is due to some unknown metaphysical mechanisms, or whether the effect is a placebo.
Opponents of this argument suggest that the effectiveness of a treatment should be evaluated before it is applied. However, if prayer for protection helps to improve health, then how can we find confirmation of this. Is the power of the praying faith at work here? Or maybe it's all about the nature of prayer? Maybe a higher power is at play here? If these questions are answered, the placebo effect will be widely used in the treatment of various diseases. nine0003
Forgiveness and health
Imagine that someone has treated you in such a way that you will never be able to forgive him. Someone cheated on you, fired you from a job you loved, or harmed a member of your family. Just the thought of this person infuriates you, and this is quite natural. Failure to forgive provokes anger and rage. However, we know that rage can trigger the stress response, with all the consequences that come with it. That is, the inability to forgive is bad for health. So forgiveness, spiritually understood, affects your ability to manage stress and maintain mental health.
nine0003
Voluntary assistance as a spiritual activity beneficial to health.
Voluntary help to other people is one of the types of spiritual activity that brings great benefits not only to those who are helped, but also to those who carry out it. As Ralph Emerson observed, “One of the most amazing manifestations of the law of compensation in human life is that one cannot help another without helping oneself.” This is exactly the case with voluntary assistance. Several well-founded experiments with students who were members of, or trained under, a public service have shown that students themselves, the institutions in which they study, and the societies and agencies in which they work, benefit enormously from volunteering. Therefore, volunteering is becoming more and more popular among students. Even adults do it and get huge benefits for themselves. The focus of the experiment, conducted in California, were older people who worked as volunteers. Their number was 31% of all those who provided disinterested assistance to those in need.
It turned out that the mortality among them is lower than among other people of retirement age. Voluntary assistance affects the functioning of the body, helps to get rid of bad habits, and also allows you to receive social support from other volunteers. It has been proven that volunteers have better health, they are better socially adapted, altruistic and more religious than others. Adult volunteers not only have better health, but also higher moral values, self-esteem, and levels of social integration. nine0003
When you volunteer to help others, you are helping yourself. Voluntary participation in the lives of others contributes to strengthening one's own health, increases resistance to stress.
A little more about spirituality, health and the psychology of stress
The position that the life of an individual is inextricably linked with the outside world has been the main topic of discussion by scientists in recent years. Many years ago, psychiatrist Eric Erickson described this phenomenon and called it the “Integrity-Despair Crisis.
” When this crisis is successfully resolved, you feel connected to the past and the future. You feel like one of the links in the chain of life, which has a certain meaning and significance. This is an indicator of spiritual health. Some come to this conclusion through religion, faith in God and the afterlife as a reward for doing good in this earthly life. Others find spiritual health in the conviction that everything in this world is interconnected: what affects one affects others as well. These people voluntarily engage in nature conservation, volunteer activities and help people in need of help. nine0003
A sense of wholeness and purpose in life, rather than despair, is invaluable in difficult times. It can work as emotional coping (coping is what a person does to cope with stress). and help you accept what is beyond your control, focus on the good and relax.
Voluntary activity has historically been associated with religious organizations. However, non-church voluntary work has existed for a long time in many countries.
Many campuses have facilities that encourage students and faculty to get involved in social activities. Remember that by doing good for others, you are doing good for yourself. What could be better? nine0003
Take care of your surroundings
Many religious organizations - synagogues, churches, mosques - are engaged in the education of people. It is possible to teach parishioners to cope with stress through prayer, which is chosen as an object of concentration. Or you can organize youth and help people who need help.
Even if you are not connected in any way with a religious or other community, you can still provide spiritual help to your fellows. For example, to create a youth group that will be engaged in socially useful deeds after graduation. Or you can organize a basketball league where all members have to pay dues to participate in it. Proceeds from this can be donated to a local shelter or homeless shelter. nine0003
When you begin to provide these services to your community, you will feel that your life has become more fulfilling, you will gain a sense of self-worth, and this also improves spiritual health.
You will feel satisfied. Become a caring person for your fellow human beings, and you will help them live a more peaceful and joyful life. And you, in turn, will also learn to deal with stress better.
Terminals
There are several definitions of spiritual health. In some of them, the concept of spirituality is associated with belief in a higher being, while in others, spirituality is associated with interpersonal relationships and the search for one's place in the world. For example, according to one of the definitions, spirituality is the adherence to a particular religion. From another point of view, spiritual health lies in the ability to recognize and fulfill one's life task, the ability to bring love, joy and peace, and also to help oneself and others to fully realize themselves. The concept of spiritual health may include questions such as: "Who am I?", "Why am I here?" and "Where am I going?" Developing spirituality helps reduce stress, connect with others, find purpose in life, and learn to perceive troubles and stresses from a different perspective.
nine0003
Spirituality - the orientation of the individual or the experience of the transcendent in life (for example, the search for the meaning of life). Sometimes spirituality is understood as the search for the sacred in life.
• Religion is an "outward display" of spiritual existence in which people form organized communities, share common beliefs, and adhere to certain spiritual practices.
• One can be a spiritual person, but not religious or even anti-religious . Sometimes people use spiritual practices, such as prayer, as a way to meditate, rather than as a way to reach out to a Supreme Being. nine0003
• In the absence of spiritual health, heart disease, anxiety, depression occur. It also affects life expectancy.
• The influence of mental health on other areas of life is explained differently by control theory, placebo theory, and social support theory. Religious ways to gain control of life include self-direction, cooperation, worship, and supplication.
• Forgiveness also affects the ability to manage stress and maintain mental health. nine0003
• Failure to forgive a person or a Supreme Being causes anger and then sickness. As a result of the experiments, it turned out that the inability to forgive God correlates with depression and anxiety. On the other hand, the ability to forgive increases marital satisfaction, improves the climate in the family, improves mental health and self-esteem.
• Voluntary help to other people is one of the types of spiritual activity that brings great benefits not only to those who are helped, but also to those who help. Voluntary assistance affects life expectancy, mental and physical health, helps to get rid of bad habits, and also allows you to receive broad social support. Volunteers are healthier, better socially adapted, altruistic and more religious than others; they have a higher level of moral values and self-esteem. nine0003
• Belief that a person is connected to the past and the future, through religion or belief in the forces of nature - the next stage of development associated with health and the ability to manage stress.
| Jerrold S. Greenberg Stress management 7th edition nine0003 Masters of Psychology series Translated from English by L, Gitelman, M. Potapova Greenberg J. G85 Stress management. 7th ed. - St. Petersburg: Peter, 2002. - 496 p.: ill. - (Series "Masters of Psychology"). It is known that the fight against stress and its prevention are extremely complex and often turn out to be ineffective. This book examines the physical, psychological, sociological and spiritual aspects of stress. It contains the latest scientific and statistical data on this issue. However, the author managed to organically include anecdotes, jokes and real life examples in the fabric of scientific narration, which does not reduce the undoubted merits of the publication, but only helps to attract the attention of readers who do not have special training in the field of psychology and physiology. Contents Foreword.............................................. ....15 What's new in this edition?...............................................15 For teachers............................................... ..17 Book structure...............................................17 Acknowledgments.............................................. 18 Part I. Scientific discoveries Chapter 1. Pioneers .................................................. .......21 Stressor .................................................. .......26 Stress reactivity...............................................27 Definition of stress...............................................29 Stress management goals...............................................31 How to use this book...............................................32 Your personal stress profile....................................32 nine0003 Stress portfolio...............................................33 Take Care of Your Environment Blocks .............................................33 Conclusions .................................................. ........36 Chapter 2. Psychophysiology of stress..................................................40 Brain. Endocrine system ...............................................43 Autonomic Nervous System..............................................46 Cardiovascular system..............................................49 Digestive system .........................................51 Musculature.............................................. ....53 Leather .................................................. ..........54 Symptoms, stress and you...............................................55 Conclusions .................................................. ........57 Chapter 3. Stress and disease....................................................59 Hyperreactivity...............................................................59 Psychosomatic diseases...............................................59 Stress and the immune system. Stress and serum cholesterol .............................................63 Specific diseases...............................................64 Arterial hypertension....................................................64 nine0002 Ischemic stroke...............................................66Ischemic heart disease...............................................66 Peptic ulcer of the stomach and duodenum......................69 Migraine headaches....................................................................70 Headaches due to exertion...............................................72 Cancer............................................... ...........72 Allergies, Asthma and Hay Fever.......................................................74 Rheumatoid arthritis....................................................................74 Back pain. Temporomandibular syndrome...............................................76 Post-traumatic stress disorder...................................................77 Stress and other disorders...............................................79 Conclusions.............................................. .........80 Part II. Life situations and changing perceptions Chapter 4. Changing Perceptions .................................................. 88 Stress Model............................................................... ...89 Establishing a barrier...............................................91 Comprehensive Stress Management...............................................92 Positive Stress Model...............................................93 Self-mastery. How to take control of the situation........... Conclusions.............................................. ........100 Chapter 5. Intervention in Life Situations: Intrapersonal Aspect ..................................................102 Eliminate Unnecessary Stressors...............................................103 Nutrition and stress.................................................... ..105 Noise and stress ....................................................... .....114 nine0003 Life events and stress...............................................116 Domestic problems and chronic stress .............................................122 Success analysis............................................................... ...122 Domestic Difficulties Scale ..........................................125 Conclusions............... Chapter 6 Intervening in Life Situations: An Interpersonal Aspect ... 132 nine0002 Protecting your rights............................................... 132Non-verbal insistence .........................................136 Verbal persistence...............................................136 Conflict Resolution...............................................138 Communication.............................................. ......143 Non-verbal communication...............................................143 Verbal Communication...............................................143 Time management..............................................145 Assessing how you spend your time .............................146 Setting goals...............................................147 Prioritization.............................................. Scheduling ........................................................148 Maximizing Income...............................................148 The ability to say “no” .............................................. 148 nine0003 Assignment of cases to executors .............................. 149 Assessing the situation at once...............................................149 Handling Circular Documents...............................149 Restriction of breaks in time...............................149 Investing time.......................................149 Social Support Network...............................................150 Conclusions .................................................. ......155 Chapter 7. Perceptual regulation .................................................158 Selective Awareness...............................................158 Let's "smell the roses". Whole and Selective Awareness.................................................162 Appreciative attitude..............................................164 Humor and stress ............................................... ...165 Behavioral type A .............................................166 nine0003 Self-assessment.............................................. ....171 Locus of control............................................... ..174 Anxiety management...............................................178 Exam Anxiety....................................................179 Anxiety as a personality trait and as a condition.................................180 Anxiety Coping Techniques .................................180 Decisiveness .................................................................. .185 Conclusions . Chapter 8. Spirituality and Stress.................................................193 Spiritual health..............................................................193 Religion and spirituality .................................................194 Spirituality and health...............................................195 How Spirituality and Religiosity Affect Health.................................196 Control Theory...............................................196 Theory of social support...............................................197 Placebo Theory...............................................197 Forgiveness and health...............................................198 Voluntary assistance as a spiritual activity beneficial to health.................................................................. 199 A few final thoughts on spirituality, health and psychology of stress . Conclusions .................................................. .......202 Part III. Main Applications Relaxation Techniques Medical indications ..........................................208 Attempts at the practical application of relaxation techniques .......... 208 Chapter 9. Meditation..............................................210 What is Meditation?..............................................210 Types of Meditation.................................................... .211 Benefits of Meditation.................................................... 212 Physiological effects..............................................213 Psychological effects..............................................214 How to Meditate.................................................... 214 Meditation Time................. Meditation Rating Scale...............................................217 Conclusions.............................................. .......218 nine0003 Chapter 10 Autogenic Training and Visualization .................................222 What is autogenic training?.................................................222 Benefits of Autogenic Training .................................................223 Physiological effects..............................................224 Psychological effects..............................................224 How to do autogenic training...................................................224 Preliminary notes..............................................225 Body position..............................................225 Six Initial Stages, Autogenic Training .................................226 Visualization . Practical task on autogenic training .............................228 Relaxation Technique Rating Scale ..........................................231 Conclusions.............................................. .......232 Chapter 11 Progressive Relaxation .................................236 nine0003 Clamps.............................................. .......237 What is Progressive Relaxation?.................................................237 Benefits of Progressive Relaxation .................................................238 Physiological effects...............................................238 Psychological effects ....................................239 How to Practice Progressive Relaxation .........................................239 How to tell if you're tense.......................................239 Requirements. Body position..............................................240 Exercises.................................................... .241 A few small exercises...............................245 Progressive Relaxation Rating Scale .................................................246 Conclusions.............................................. ........247 Chapter 12 Biofeedback and Other Relaxation Techniques .................................................................250 nine0003 What is biofeedback?................................................250 Benefits of Biofeedback......................................251 Physiological effects..............................................252 Psychological effects..............................................253 How to Relax Using Biofeedback..........254 How to Prepare for a Biofeedback Session. Diaphragmatic breathing..............................................255 Body scan......................................................256 Massage and acupressure.......................................256 Yoga and stretching.............................................. 258 Repeating a prayer....................................................258 Calming reflex ..........................................258 Instant Calm...............................................259 Awareness.............................................. .259 Music and relaxation..............................................260 Tai Chi ............................................... ......261 Conclusions .................................................. .......262 Part IV. Main Applications. Influence on behavior and physiological arousal nine0003 Chapter 13 Effects on Physiological Arousal: Exercise 270 Exercise and health. Aerobics and anaerobics..............................................272 Physical health...............................................272 Mental health...............................................276 How to exercise correctly...........................................277 nine0003 Principles for performing exercises....................................279 Intensity, frequency, duration.......................279 Assessment of the state of cardiac and pulmonary activity ..................280 Beginning of classes............................................... ..280 How to Practice...............................................281 Competition and fun...............................................282 Selecting an exercise program...............................................283 Swimming.................................... Jumping Rope.......................................................284 Cycling..............................................285 Walking.............................................. ......285 Jogging.............................................. ...286 Aerobics ............................................... ... 288 Lightweight aerobics...............................................288 nine0003 Stretching.............................................. ....289 Weight Training...............................................289 Physical exercise: don't give it up! .............................290 Conclusions.............................................. .......290 Chapter 14. Strategies for dealing with behaviors that are harmful to health.................................................................. ........294 Stress and lifestyle.................. Healthy behavior...............................................295 Your results...............................................297 Interpretation of results..............................................298 Selected Behavioral Settings...............................................298 Barriers to action...............................................299 Locus of control............................................... ..301 Locus of control scores .............................................301 Techniques for dealing with behaviors that are detrimental to health............... 303 Self-monitoring...............................................304 Tuning.................................................... ..304 Material reinforcement....................................305 Social reinforcement ..........................................305 Contract with yourself. Significant Other Contract............................................306 nine0003 Formation...............................................307 Reminder.................................................... 308 Self-help groups...............................................308 Professional help...................................................308 Applying Behavior Change Techniques...............................308 Example: Physical Education.................................................308 Conclusions .................................................. ......310 Chapter 15. Population Diversity and Stress.................................313 Definition of "minority" .............................................314 Positive Aspects of Minority Status.......................................315 Introduction to the problems faced by members of minorities . Stressors affecting members of minorities.........316 State of health...............................................319 Infant mortality...............................................320 nine0003 Estimated life expectancy....................320 Potential Loss of Life .................................320 High blood pressure...................................321 Acquired Immune Deficiency Syndrome (AIDS) ............... 322 Cancer .................................................. ........322 Mental health...............................................323 Poverty and educational attainment ....................................323 Family life............................................... .325 Homelessness.............................................. .325 Family Composition............................................... .326 Age and disability.. Old people .................................................. .... 327 Disabled..............:................................. ...327 Conclusions .................................................. ......328 nine0003 Part V - Specific use Chapter 16 Occupational Stress...................................334 Occupational stress development cycle....................................334 What is occupational stress?...............................................336 Why do we care so much about occupational stress?.................................339 Occupational stress and illness....................................342 Physiological effects...............................................342 nine0003 Painful conditions...............................................343 Psychological effects.................................... Occupational stressors ....................................344 Insufficient participation...............................................344 Role problems...............................................345 Job dissatisfaction...............................................346 Working environment............................................... .346 Workaholism.............................................. ...346 Occupational burnout .........................................349 Women and work outside the home ....................................353 Sexual harassment at work .................................355 Home Business - Working from Home .............................................357 Interventions.................................................... .359 Impact on life situations...............................................359 Effects on perception. Regulation of emotional arousal....................................360 Regulation of physiological arousal...............................360 Occupational stress management.......................................361 Conclusions .................................................. ......361 Chapter 17. Stress and college students....................... . . 368 nine0003 Freshmen.............................................. .369 Lifestyle changes...............................................369 Ratings.............................................. .....371 Academic Overload.................................................372 Friendship.............................................. .....372 Love.............................................. .....373 Sex.............................................. ........376 AIDS. Other sexually transmitted diseases (STDs) ........ 380 Violence .................................................. .... 380 Shyness...............................................381 Jealousy.............................................. ....382 Breaking up a relationship....................................382 Senior students .........................................383 nine0003 Career and training...............................................383 Family and school.............................................. .384 Self-doubt...............................................384 Minority students...............................................385 Actions.................................................... ....386 Influences on the life situation....................................386 Effects on perception. Impact on the emotional state....................................390 Effects on the physiological state....................................390 Conclusions.............................................. ......391 Chapter 18. Stress in the Family................................................395 Family.............................................. .........395 Needs met by the family .........................395 Efficient Family .........................................397 Changing family...............................................398 Marriage.............................................. ..........398 Cohabitation...............................................399 Divorce .................................................. ........ 401 Incomplete families............................................................. Stressors in the family.............................................. 402 Family in which both parents work .............................. 403 Children .................................................. ......404 Family Planning...............................................405 Adoption.............................................. 406 Mobility.............................................. 409 Domestic Violence ...............................................411 Financial stressors ...............................................413 Other stressors...............................................414 nine0003 Family Stress Model....................................................415 Impacts .................................................. ...416 Influences on the life situation....................................416 Effects on perception................ Effects on the emotional state....................................422 Effects on the physiological state....................................422 Conclusions .................................................. ......422 Chapter 19 Elderly people: description..............................................428 Test of the level of knowledge about old age .................................... 428 Adjustment in old age..............................................429 Eric Erickson. The concept of the crisis of life ........................429 Robert Hawighurst. Development objectives..............................430 Positive change..............................................430 nine0003 Retirement...................................,........... .431 Maintenance and care ........................................433 Death and dying ... Death.............................................. .....436 Dying.............................................. ...437 Sorrow.............................................. ........438 Interventions.................................................... .440 Influences on the life situation....................................440 Effects on perception....................................................443 Emotionally Activating Influences...............................445 Physiological Activating Influences...................................446 Conclusions.............................................. ......447 Epilogue.............................................. ........451 Alphabetical index nine0860 Catalog: book -> practical psychology    Copyright © · The Wright Initiative · Articles · Site Map 
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Such important topics as stress and university education, stress and profession, stress in the family, stress and the elderly, a variety of types of stress are considered. Methods for assessing and measuring various manifestations of stress, methods of coping with stress, relaxation exercises, etc. are also presented. In this book, written in an accessible language and withstood seven editions, everyone will find interesting and useful information for themselves - both a specialist and just an inquisitive one. nine0003 
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