Section 1 UNDERSTANDING STRESS 1
1 INTRODUCTION 3
What You Will Learn in this Chapter 3
A Changing Marketplace 4
Stress Mastery versus Stress Management 5
A Three-Week Commitment 6
The Mechanics of Reading this Book 6
Remember, Don't Just Read the Book—Taste It 7
Chapter Summary 8
2 ALL ABOUT STRESS 9
What You Will Learn in this Chapter 9
Stress Defined 10
Stress and Illness 11
Holmes-Rahe Life Readjustment Scale 12
Negative Effects of Stress 16
Physical Consequences 16
Psychological Consequences 17
Occupational Consequences 18
The Physiology of Stress: The Fight-or-Flight Response 19
Downside of the Fight-or-Flight Response 21
Stress Sensitization 23
What Is Possible? 24
The Power of Belief 24
The Mind-Body Connection 26
Chapter Summary 26
Chapter Questions 26
Section 1 UNDERSTANDING STRESS 1
1 INTRODUCTION 3
What You Will Learn in this Chapter 3
A Changing Marketplace 4
Stress Mastery versus Stress Management 5
A Three-Week Commitment 6
The Mechanics of Reading this Book 6
Remember, Don't Just Read the Book—Taste It 7
2 ALL ABOUT STRESS 9
What You Will Learn in this Chapter 9
Stress Defined 10
Stress and Illness 11
Holmes-Rahe Life Readjustment Scale 12
Negative Effects of Stress 16
Physical Consequences 16
Psychological Consequences 17
Occupational Consequences 18
The Physiology of Stress: The Fight-or-Flight Response 19
Downside of the Fight-or-Flight Response 21
Stress Sensitization 23
What Is Possible? 24
The Power of Belief 24
The Mind-Body Connection 26
Chapter Summary 26
Chapter Questions 26
3 MANAGING STRESS: A HOLISTIC APPROACH 27
What You Will Learn in this Chapter 27
Impact of Stress 29
Influence of Lifestyle 29
Predisposing Personality Characteristics 29
Personality Type 30
Personality Test 31
Personality Orientation: Locus of Control 32
Locus of Control 32
Achievement Motivation 34
Self Esteem 34
Emotional Intelligence 34
Causes of Stress 35
Stress due to Work/Job 35
Others as a Source of Stress 35
Success or Failure as a cause of Stress 35
Stress as a Driving Force 35
Identifying your Stress Level 37
What is your Stress Personality? 37
Managing and Coping with Stress 39
Reacting and Responding to Stress 40
Some useful Tips 42
How to cope with stress 43
Chapter Summary 43
Chapter Questions 44
Section 2 THE MASTER STRATEGY: STAGE 1 45
4 BREATHING 47
What You Will Learn in this Chapter 47
Diaphragmatic Breathing 48
Practicing Diaphragmatic Breathing 49
Breathing Variations 51
Breathing and Ultradian Rhythms 53
Chapter Summary 53
Chapter Questions 54
5 CULTIVATING AWARENESS 55
What You Will Learn in this Chapter 55
The Value of Self-Awareness 56
The Witnessing Stance 56
Attitude Is Everything! 57
Stress Hardiness Attitudes 58
Control 58