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Stress Management 101 For College Students To see full length selected chapters see below information: For Chapter 1, click here For Chapter 4, click here Because these chapters are in a PDF format, click here for a free download of Acrobat 7.0 to read the chapters. __________________________________________________ Table of Contents Illustrations xvii Preface xxvii Introduction xxxi PART I: Selected Background Information on College Students 11. Evolving Trends Associated With The College Population 3 College Enrollment Estimates 3 Enrollment By Sex of Student 4 The Relationship Between Education and Employment 6 Postsecondary Persistence Three Years After Enrolling in College: Reported Findings 7 Overall Conclusions of Longitudinal Study Presented 8 Reported Trends Involving Nontraditional Undergraduates 8 Graduate Student Enrollment 9 Minority Student Enrollment 10 Students With Disabilities 10 Degree Completion 11 Income of Graduates 11 Summary Outline of Key Headings in the Chapter 12 2. Health-Related Outcomes: What Students Should Know 13 First National Survey Measuring Health Risk Among College Students 13 Selected Health Concerns For College Students 14 Meningococcal Infection 14 Physical Inactivity, Overweight and Obesity 15 Implications For Overweight and Physical Inactivity 15 Physical Activity, Exercise and Physical Fitness 16 Health Benefits of Physical Activity and Physical Illness 16 Sexual Activity, STDs and HIV/AIDS 17 Risk Factors For HIV 17 Risky Behaviors Among College Students 18 Unplanned Pregnancies 18 Alcohol Use and Abuse 18 Illicit Drug Use/Abuse 19 General Population 19 College Age Population and Other Relevant Populations 20 Depression and Suicide 20 Anxiety Disorders 21 Generalized Anxiety Disorders 21 Obsessive-Compulsive Disorder (OCD) 21 Post-Traumatic Stress Disorder (PTSD) 22 Social Phobia (or Social Anxiety Disorder) 22 Panic Disorder 22 Panic Attacks 22 Anxiety 22 Poor Eating and Dietary Habits 23 Summary Outline of Key Headings in the Chapter 25 PART II: I = Identifying the Background, Nature and Causes of Stress 27 3. What Do We Know About Stress? 29 The Position Taken Concerning Stress 29 What is Understood About Stress 30 The Role of Perception 30 Stress as a Transaction 31 The E-P-R Process: The Importance of Perception 31 Factors Influencing Perception 32 Definition of Stress 33 Exercise 3.1 35 Summary Outline of Key Headings in the Chapter 36 4. Stress and College Students: A Look At Selected Areas 37 The Yerkes-Dodson Law 37 A Harvard Experience 38 Overview of the Area Concerning Stress and College Students 38 Mental Health Issues 39 Domestic and International Students 40. College Athletes 41 African American Students 42 Racism and Discrimination As Potential Stressors 42 Nontraditional Students 44 Graduate Students 45 What is the Profile of the Typical Student? 45 Results From a National Survey on Graduate Students 45 Other Work On Graduate Students 46 College Students’ Sexual Orientations 46 Sexual Orientation or Identity 47 The Importance and Process of “Coming Out” 48 The Benefits of “Coming Out” 48 Some Issues and Concerns Surrounding “Coming Out” 49 Summary Outline of Key Headings in the Chapter 50 5. What Causes Stress? 51 Who and What Stress Affects? 51 The Causes of Stress 51 Stressors: Features and Classification 52 Features of Stressors 52 Classification of Stressors 53 The Role of Perception and Subjectivity in Determining Stressors 53 The Overlapping and Arbitrary Classification of Stressors 54 Table of Contents ix Summary Outline of Key Headings in the Chapter 57 6. Personality Stressors 59 The Central and Dominant Roles of Personality Stressors 59 Personality Traits and Related Behaviors 60 Perceiving Others and Ourselves . 60 Stress-Related Behaviors 60 The “Stomping Bull” Behavior 61 The “Only I Can Do It All” Behavior 61 The “Always in a Hurry” Behavior 61 The Compulsive or “Forever Time Racing” Behavior 61 The “Aggressive Competitor” Behavior 62 Mind Traps 62 Personal Beliefs 62 Being a Perfectionist 63 Having Unrealistic Expectations 63 Not Being in Control 63 Keeping Things in Perspective 64 Having Negative Self-Talk 64 Summary Outline of Key Headings in the Chapter 65 7. Private Life Stressors 67 Private Life Stressors Involve Both Internal and External Conditions 67 Home Events 68 Family Concerns 68 Financial Concerns 68 Adjusting to Life Change Events . 69 Pain, Injury and Illness 69 Measuring Life Changes 70 Hardy Personalities 70 Daily Hassles 71 Home Overload 72 At-Risk Lifestyle Activities 73 Stimulants 73 Drug Misuse 73 Marijuana 74 Club Drugs 74 Alcohol 74 Caffeine 75 Cigarette or Tobacco Smoking 75 Nutrition 76 Sleep 76 The Relationship Between Inadequate Sleep and Nutrition 77 What is the Relationship Between Sleep and Stress? 77 Exercise 78 Summary Outline of Key Headings in the Chapter 79 8. Psychosocial Stressors 81 The Linking Nature of Psychosocial Stressors 81 The Master Status of College Students 82 Frustrations 83 Relationship Problems 83 Friends 83 Roommates 84 Loneliness and Adjustment 84 Acculturation 85 Immigrants and Acculturative Stress 87 Summary Outline of Key Headings in the Chapter 87 9. Academic Stressors 89 Academic Stressors Falling Between Internal and External Conditions 89 Four Main Areas of Potential Academic Stressors 90 Personal Skills 91 Time Management 91 Procrastination 92 Distracting Feelings 92 Panic Attacks 92 Test Anxiety 93 Study Skills 94 Scheduled Classes 95 Remedial Courses 95 Services For Disabled Students 96 Some Disability Statistics 96 Scheduled Workload 96 Career Plans and Goals 97 Academic Majors 97 Career Majors 97 Where To Begin 98 Summary Outline of Key Headings in the Chapter 99 10. Organizational Stressors 101 Organizational Stressors as External Conditions 101 Main Areas of Potential Organizational Stressors 101 Non-Academic Resources 102 Parking Facilities 103 Student Services Programs 103 Academic Resources 104 Academic Reinforcement 104 Health-Related Areas 104 Office of the College/School or Department 105 Central Administration Building 105 Summary Outline of Key Headings in the Chapter 106 11. Environmental Stressors 107 Environmental Stressors As External Conditions 107 Main Areas of Potential Environmental Stressors 108 Health Concerns 109 Meningitis 109 Hepatitis B 109 Living, Eating and Studying Space Concerns 110 Dormitories 110 The Cafeteria and Other Eating Spaces 110 Community Concerns 111 Violence, Alcohol Intoxication and Rape 112 National Statistics on Violence and College Students 112 Weather Concerns 113 Classroom Concerns 114 Summary Outline of Key Headings in the Chapter 114 12. Correlates of College Students’ Stressors 115 Background Information On Preliminary Data 115 Relationships To Be Explored Now and in the Future 116 Descriptive Information on Demographic Variables 117 Descriptive Information on Academics 118 Descriptive Information on Social Psychological Variables 118 Descriptive Information on Health Variables 119 Descriptive Information on Stressors 119 Research Questions 120 Demographic Variables 120 What is the Relationship Between Demographic and Social Psychological Variables? 120 What is the Relationship Between Demographic and Health Variables? 121 What is the Relationship Between the Demographic Variables and the Six Stressors? 121 Academic Variables 121 What is the Relationship Between the Academic and Stressor Variables? 121 Social Psychological Variables 122 What is the Relationship Between the Social Psychological and Stressor Variables? 122 Health Variables 123 Depression and Health Protective Behaviors 123 Students’ Ratings of Current Stress Levels and Health 124 Summary Statement Concerning the Relationship Involving Stressors 125 PART III: R = Recognizing the Signs and Reactions to Stress 127 13. The First Stage of the Stress Process - Onset 129 Beginning the Stress Process 129 Three Main Types of Stress 130 Good Stress 130 Normal Stress 131 Bad Stress 131 Various Types of Bad Stress 132 Acute Stress 133 Episodic Stress 133 Cataclysmic Stress 133 Chronic Stress 134 Post-Traumatic Stress 134 Critical Incident Stress 134 Interrelatedness of Bad Stresses 135 Summary Outline of Key Headings in the Chapter 136 14. The Second Stage of the Stress Process - Reaction 137 The Non-Specific Response of Stress 137 The Fight-or-Flight Response 137 The Physiology of the Fight-or-Flight Response 138 The Endocrine System 139 The Autonomic Nervous System 140 Fight-or-Flight: The Case of Ancient and Modern Man 141 The General Adaptation Syndrome or GAS 143 Alarm Reaction 144 The Resistance Stage 144 The Exhaustion Stage 145 A Final Note on the Three Phases of the GAS 145 Summary Outline of Key Headings in the Chapter 146 15. The Third Stage of the Stress Process - Outcome 147 Categorizing Stress Effects or Outcomes 147 Behavior Effects 148 Drinking of Alcohol 148 Excessive Coffee Drinking 148 Frequent Use of Cigarettes 148 Absenteeism 149 Insomnia 149 Eating Problems 149 Accident Proneness 150 Sexual Problems 150 Suicide 150 Cognitive Effects 151 Poor self-Concept 151 Perfectionism 151 Worrying 151 Emotional Effects 152 Burnout 152 Anxiety and Fear 152 Depression 153 Physical Effects 153 Backaches 153 Headaches 154 Allergies and Asthma 154 Arthritis 155 Diabetes 155 Ulcers 155 Hypertension, heart Disease and Stroke 156 Cancer 157 Other Physical-Related Outcomes 157 Summary Outline of Key Headings in the Chapter 159 Exercise 15.1a 160 Exercise 15.1b 162 Exercise 15.1c 164 Exercise 15.1d 166 PART IV: M = Managing Stress Using a Combination of Strategies 169 16. The Dynamics of Stress Management 171 Stress Management is Really About Having Balance 171 The Importance of Change For Stress Management 171 Required Skills For Stress Management 173 Awareness Skills 173 Acceptance Skills 174 Coping Skills 174 Action Skills 174 The Importance of the I-R-M Approach to Stress Management 175 Step #1: I - Identifying Your Stressors 175 Exercise 16.1 175 Step #2: R - Recognizing Your Stress Signals 176 Exercise 16.2 176 Step #3: M - Managing Your Stress Using Selected Strategies 176 Strategies For managing Stress: Your Personal Plan of Action (PPOA) 177 The Relationship Between Stress Management Strategies and Stressors 178 The Inter-Relationship of the Stress Management Strategies 179 Summary Outline of Key Headings in the Chapter 181 17. Cognitive Restructuring 183 What is Cognitive Restructuring 183 Reframing 184 The E-P-R Model of Stress 185 Restructuring Your Perceptions 184 The Knowledge-Perception Relationship and Stressors 185 Exercise 17.1: Evaluation Report 187 Exercise 17.2: Identifying Your Uncontrollable and Controllable Stressors 192 Assess Your Self-Perception 194 Clarify Your Goals and Related Activities 194 Set Realistic Goals 194 Sort Out Your Priorities 196 Accept What You Cannot Change and/or Control 196 Think “Could” Not “Should” 197 Refrain From Having Distorted and Negative Thinking 197 Engage in Positive Thinking and Expressions - Affirmations 198 Summary Outline of Key Headings in the Chapter 199 18. Psychosocial Adjustments 201 Remember To Laugh a Bit 201 Talk Things Out and Share Your Stress 202 Lean on a Friendly Shoulder 202 You Don’t Have to be Right All the Time 202 Spend Needed Time With Family and Have Fun 203 Be a Participant in On-Going Activities 203 Learn to Say “NO” 204 Avoid Loneliness 204 Try To Improve Your Communication 205 Consider Getting a Pet 205 Summary Outline of Key Headings in the Chapter 206 19. Lifestyle Adjustments 207 Know Your Body Clock and Biological Prime Time 207 Discover Your Tolerance Level For Stress 208 Strive To Have a Healthy Body 208 Have Sufficient Sleep 208 Have An Adequate Diet 209 The Food Pyramid With Its Five Designated Food Groups 210 Bread, Cereal, Rice and Pasta Group 210 Vegetable Food Group 210 Fruits and Fruit Juices Group 211. Dairy Products Group 211 Meat and Meat Products Group 212 Tips For When You Are Eating 212 Tips on Nutrition To Lessen Stress 212 Becoming An Educated Shopper 213 Disagreements With the Food Pyramid 213 Pseudostressors 215 Get Appropriate Exercise 216 Main Types of Exercises 216 Aerobic Exercises 217 Aerobic Dancing 217 Specific Benefits of Aerobic Exercise 217 Swimming 218 Bicycling 218 Walking 218 Jogging 218 Hiking 219 Jumping Rope 219 Anaerobic Exercises 219 Medical Caution 219 Avoid the Use of Alcohol and Drugs 220 Summary Outline of Key Headings in the Chapter 221 20. Situational Adjustments 223 React Only When It Is Important - The Case of Road Rage 223 Suggested Tips To Avoid Road Rage 224 Change Your Pace When Events Overwhelm You 224 Try To Have Patience 224 Learn To Control Your Anger 225 Keep a Journal 225 Study Habits 226 Studying Time 226 Attitudes, Values, Behavior (Action) and Time Management 226 Attitudes 227 Values 227 Time Management 228 Problems 228 Setting Goals and Priorities 229 Test Taking 230 Test Anxiety 231 Panic Attacks 232 Dealing With Stress At Your Computer 231 Why Should You Seek Professional Help? 232 Summary Outline of Key Headings in the Chapter 233 21. Relaxation Experiences 235 Misconceptions About Relaxation Involving Selected Activities 235 Leisure Time Is Not Always Relaxing 235 Sleeping is Not Always Relaxing 236 Television and Movie Shows are Not Always Relaxing 236 Watching a Sporting Show is Not Always Relaxing 236 Vacations are Not Always Relaxing 237 Heavy Drinking of Alcohol Does Not Help You to Relax 237 Cigarette Smoking Does Not Help You To Relax 238 Tranquilizing Drugs are Not Relaxing in the Long Run 238 Competitive Activities are Not Necessarily Relaxing 238 General Methods of Relaxation 239 Engaging in Non-Stressful Outdoor Activities 239 Getting Away From It All (GAFIA) 239 Be Creative in Boring Activities 239 Engaging in Non-Stressful Indoor Activities 240 The Power of Warm Water 240 Physical Activity: Stretching and Swimming 240 Reading in a Quiet Location 241 Systematic Methods of Relaxation 241 Deep Breathing 242 Meditation 242 Positive Imagery 243 Massage Therapy 243 Progressive Relaxation 245 Biofeedback 245 The Technique of ReZeroing 246 Summary Outline of Key Headings in the Chapter 248 22. Where To Go From Here 249 Stress and College Students 249 Approaches To Stress Taken in the Book 250 The Stressor-Tiger Analogy 250 The Transactional Nature of Stress and the E + P = R Formulation 250 Specific Approaches To Control Stress in the College Student Population 252 Personal Plan of Action (PPOA) 252 Institutional Support and Related Recommendations 253 Summary Outline of Key Headings in the Chapter 253 Note Sheets 254 Appendix 257 - Exercises 257 - 16.1 - Stress Diary 258 - 16.2 - Listing, Concerns and Responses to Systems of Stress 261 - Life Planning Guide 262 - Word Find For College Students 267 - Livingston’s Stress Pledge For a Better Health 268 - The Impact of Colors on the Mind 269 - 101 Stress Management Tips For College Students 270 - 9 Potential Stress Periods and Stressors For College Students During a Typical Academic Year 271 - College Student Stress Index (CSSI) 273 - Some Additional Resources For College Students 275 - Additional Note Sheets 278 - References 281 - Index 300
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