J Greenberg stress management. stress management greenberg jerrold greenberg stress management

07.03.2022

Name: Stress management. 7th ed.
author: Greenberg, Jerrold S.
publishing house: Peter
The year of publishing: 2002
Pages: 496
Format:doc
Language: Russian
Size: 4.58 MB
ISBN: 5-318-00712-0, 0-697-29434-X
Quality: excellent
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. Such important topics as stress and university studies, 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.

Table of contents
Foreword …15
What's new in this edition? …15
For educators …17
Structure of the book …17
Thanks …18
Part I. Scientific discoveries
Chapter 1. What is stress? …twenty
Pioneers …21
Stressor …26
Stress reactivity …27
Definition of stress …29
Goals of stress management …31
How to use this book …32
Your personal stress profile …32
Stress portfolio …33
Take Care of Your Environment Blocks …33
Conclusions …36
Chapter 2. Psychophysiology of stress ... 40
Brain …40
Endocrine system …43
Autonomic nervous system …46
Cardiovascular system …49
Digestive system …51
Musculature …53
Skin …54
Symptoms, stress and you …55
Conclusions …57
Chapter 3
Hyperreactivity …59
Psychosomatic illnesses …59
Stress and the immune system …61
Stress and serum cholesterol …63
Specific diseases …64
Arterial hypertension …64
Ischemic stroke …66
Ischemic heart disease …66
Peptic ulcer of the stomach and duodenum ...69
Migraine headaches …70
Headaches as a result of exertion …72
Cancer …72
Allergies, asthma and hay fever …74
Rheumatoid arthritis …74
Back pain …75
Temporomandibular syndrome …76
Post Traumatic Stress Disorder …77
Stress and other disorders …79
Conclusions …80
Part II. Life situations and changing perceptions
Chapter 4
Stress Model …89
Establishing a barrier …91
Comprehensive stress management …92
Model of positive stress …93
Self-mastery. How to take control of the situation …94
Making commitments …98
Conclusions …100
Chapter 5
Eliminating Unnecessary Stressors …103
Nutrition and stress …105
Noise and stress …114
Life events and stress …116
Domestic problems and chronic stress …122
Success Analysis …122
Scale of domestic difficulties ... 125
Conclusions …128
Chapter 6
Protecting your rights …132
Nonverbal persistence …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
Goal setting …147
Prioritization …147
Scheduling …148
Maximum increase in income …148
The ability to say "no" ... 148
Assigning cases to performers ... 149
Assessing the situation at once …149
Handling Circular Documents …149
Limit breaks in time …149
Investing time …149
Social support network …150
Conclusions …155
Chapter 7
Selective awareness …158
Let's "sniff the roses" ...160
Holistic and Selective Awareness …162
Grateful attitude …164
Humor and Stress …165
Behavioral type A …166
Self-Esteem …171
Locus of control …174
Anxiety management …178
Exam anxiety …179
Anxiety as a personality trait and as a state …180
Anxiety Coping Techniques …180
Decisiveness …185
Conclusions …186
Chapter 8
Spiritual health …193
Religion and Spirituality …194
Spirituality and health …195
How spirituality and religiosity affect health …196
Control Theory ...196
Social Support Theory ...197
The 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 the Psychology of Stress …200
Conclusions …202
Part III. Main applications. Relaxation Techniques
Medical indications …208
Attempts at practical application of relaxation techniques …208
Chapter 9
What is meditation? …210
Types of Meditation …211
Benefits of Meditation …212
Physiological effects ...213
Psychological effects ...214
How to Meditate …214
Time for Meditation …217
Rating Scale for Meditation …217
Conclusions …218
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 remarks …225
Body position …225
Six initial stages, autogenic training …226
Visualization …227
Practical task on autogenic training ...228
Rating Scale for Relaxation Techniques …231
Conclusions …232
Chapter 11
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 …240
Body position …240
Exercises …241
A few small exercises …245
Progressive relaxation rating scale …246
Conclusions …247
Chapter 12
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 …255
Other Relaxation Techniques …255
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. Effects on behavior and physiological arousal
Chapter 13
Exercise and health …272
Aerobics and anaerobics …272
Physical health …272
Mental health …276
How to exercise properly …277
Principles of 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 Pleasure …282
Selecting an exercise program …283
Swimming …283
Rope jumping …284
Cycling …285
Walking …285
Jogging …286
Aerobics …288
Light Aerobics …288
Stretching …289
Weight training …289
Physical exercise: don't quit! …290
Conclusions …290
Chapter 14
Stress and lifestyle …294
Healthy Behavior …295
Your results …297
Interpretation of results …298
Selected Behavioral Attitudes …298
Obstacles to action …299
Locus of control …301
Locus of control scores …301
Methods for dealing with behaviors that are harmful to health …303
Self-observation …304
Tuning …304
Material reinforcement …305
Social reinforcement …305
A Contract with Yourself …306
Significant Other Contract …306
Formation …307
Reminder …308
Self-help groups …308
Professional help …308
Applying Behavior Change Techniques …308
Example: physical education classes ...308
Conclusions …310
Chapter 15
Definition of "minority" ...314
Positive Aspects of Minority Status …315
An Introduction to the Problems Faced by Members of Minorities ...316
Stressors Affecting Members of Minorities …316
State of health …319
Infant mortality …320
Estimated life expectancy …320
Potential loss of life expectancy …320
High blood pressure …321
Acquired Immunodeficiency Syndrome (AIDS) …322
Cancer …322
Mental health …323
Poverty and educational attainment …323
Family life …325
Homelessness …325
Family Composition …326
Age and disability …327
Old people ...327
Disabled people …327
Conclusions …328
Part V. Specific Application
Chapter 16
The development cycle of occupational stress …334
What is occupational stress? …336
Why do we care so much about occupational stress? …339
Occupational stress and disease …342
Physiological Consequences ...342
Painful conditions …343
Psychological Consequences …343
Occupational stressors …344
Lack of participation …344
Role problems …345
Job dissatisfaction …346
Working environment …346
Workaholism …346
Professional burnout …349
Women and work outside the home …353
Sexual assault at work …355
Home business - work at home …357
Interventions …359
Impact on life situations …359
Impact on perception …359
Regulation of emotional arousal …360
Regulation of physiological excitation …360
Managing Occupational Stress …361
Conclusions …361
Chapter 17
Freshmen …369
Lifestyle Change …369
Grades …371
Academic overload …372
Friendship …372
Love …373
Sex …376
AIDS …378
Other sexually transmitted diseases (STDs) …380
Violence …380
Shyness …381
Jealousy …382
Relationship breakdown ...382
Senior students …383
Career and training …383
Family and school …384
Self-doubt …384
Representatives of minorities in the student environment …385
Impacts …386
Impacts on life situation …386
Impact on perception …389
Impact on emotional state …390
Impact on the physiological state …390
Conclusions …391
Chapter 18
Family …395
Needs met by the family …395
An Effective Family …397
The Changing Family …398
Marriage …398
Cohabitation …399
Divorce …401
Incomplete families …402
Stressors in the family …402
A 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
Family Stress Model …415
Impacts …416
Impacts on life situation …416
Impact on perception …420
Impact on the emotional state ... 422
Impact on the physiological state …422
Conclusions …422
Chapter 19
Elderly people: description ... 428
Old age knowledge level test …428
Adaptation in old age ... 429
Eric Erickson. The concept of the crisis of life ...429
Robert Hawighurst. Development tasks …430
Positive change …430
Retirement …431
Maintenance and care …433
Death and Dying …435
Death …436
Dying …437
Sorrow …438
Interventions …440
Impact on life situation …440
Impact on perception …443
Emotionally activating influences …445
Physiological activating influences …446
Conclusions …447
Epilogue ...451
Alphabetical index

Such important topics as stress and university studies, stress and profession, stress in the family, stress and the elderly, a variety of types of stress are considered. Also presented are methods for assessing and measuring various manifestations of stress, methods of coping with stress, relaxation exercises.

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Preview of the book "Stress Management"

There is another effective and well-studied relaxation technique in which you alternately tense and relax your muscles in order to learn to recognize muscle tension and relax at will. This technique - progressive relaxation - was developed by Dr. Edmund Jacobson when he noticed that the muscles of his bedridden patients were still tense, although the patients themselves looked quite serene. Their muscle tension (clamping), according to Jacobson, was the result of nerve impulses sent to the muscles, which ceased upon recovery. Progressive relaxation is sometimes called neuromuscular relaxation. This procedure includes a specific sequence of exercises that help people reduce the degree of unnecessary muscle tension.
Although the Benson Relaxation Response as a form of meditation became popular in the 1970s, meditation itself has been known for a long time. Actually lane

Copernicus What was so unacceptable in the heliocentric system? The fact is that a person needs a sense of security, and this need is most likely based on a hidden sense of insecurity. A moving earth is a much less reliable place than a stationary one. Moreover, this system deprives.

CHAPTER 4 REMOVAL OF THE CHARM Like the servant in The White Snake discussed in the previous chapter, the servant in this tale is the heroine of individuation, and her story is an example of several key moments in the process of individuation of a woman. However, now the process begins with a sudden and severe loss. Taken from a young woman.

INTERPRETATION OF POINT #21 In reality, everything is exactly the opposite. If a man is bored with a "home girl", then this means that he needs the chosen one to somehow resist him. It follows from this that such a man has not yet overcome the teenage need for self-assertion - moreover, in the simplest of them.

Part 3, CHRONIC FORM OF SUICIDE First, one should not indiscriminately accuse fate and the surrounding world of destructiveness, because most of the destructive tendencies are inherent in human nature.

Part II. THE MIND OF INDIVIDUAL PEOPLE The basis of alcoholism in women in many cases is laziness. But this is not that laziness when a person lies on the couch, “spits at the ceiling” and enjoys it. This is lazy thinking. It happens like this: a particular woman had a misfortune in her personal life, but she lacks willpower.

Man and woman in the light of socionics An intuitive boy may experience difficulties in the presence of a sensory girl. It is not easy for him to dominate, because she is more determined and sometimes physically stronger. In addition, she is better oriented in everyday matters, quickly masters practical skills and therefore experiences superiority over this one.

Chapter 5. Behavior in an extreme situation: The study of camp life suggests that in conditions of extreme isolation, the influence of the environment on a person can become total. The survival of a person then depends on his ability to retain some area of free behavior, to keep control over some important ones.

XIX century Touch, apparently, is awake no longer than sight. But at the same time, even not very strong tactile impressions are enough to quickly drive away sleep. It is claimed that the fold in the rose leaf was enough to prevent the sybarite from sleeping. Let us take into account the exaggeration and confess that we are on the road.

Prepare the ground for the creation of otiosheiiAnd, finally - my hairdresser would be surprised - the argument about education turns into an argument about faith, ethics, values, our responsibility before God, who entrusted the child to our cares for eighteen or even more years. Try to tell a zealous adherent of one or another system of education.

Abstract of the lecture ""Psychology of relations"

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There is also such an approach as rationalization which is well known to all of us. Remember the situation when a student who has not passed an exam or a test begins to blame the evil teacher, a limited amount of time, work, friends, classmates, anyone and anything, but not himself. As a rule, this technique is used in order not to lose the respect of others, and also in order not to cease to respect oneself.

And, finally, one of the most constructive mechanisms of protection against stress, psychologists call sublimation - the transformation of socially unacceptable motives into acceptable behavior. For example, instead of showing aggression towards someone around us, we can push them back in various forms of competition - sports, political, business, etc.

Stress management - stress management.

Individual stress management includes two main areas: relaxation and behavior modification.

Basic technique relaxation was developed at the beginning of the last century. It consisted in a consistent concentration on various parts of the body, alternately relaxing and tensing the muscles. Patients were required to focus their attention on the sensations that come with relaxation, which helped to gradually achieve more and more complete relaxation. Of course, over a hundred years these basic techniques have improved, and now relaxation combines the approaches of meditation and auto-training.

Behavior modification especially necessary for teachers who are characterized by increased activity, excessive assertiveness and who live with a constant feeling of time pressure. Behavior modification consists in replacing the negative emotional reaction associated with a stressful situation with a positive one ( sublimation).

Stress is the main reason for the formation of stress, therefore, the main means for the prevention of adverse functional conditions is the use of stress management techniques, namely self-regulation, reflection and recovery. It is the use of stress management techniques that will help maintain the psychological health of a teacher, including a young specialist, and prevent "professional burnout".

Belikova T. Face and personality. - St. Petersburg: Peter, 2006. - 224 p.: ill.

Vodopyanova N.E., Starchenkova E.S. Burnout syndrome: diagnosis and prevention. 2nd ed. - St. Petersburg: Peter, 2009. - 336 p.: ill. –– (Series “Practical Psychology”)

Grinberg J. Stress management. M.; SPb., 2002.

Druzhilov S.A. Professionalism of a teacher: a psychological perspective // PEDAGOGYKA. - 2012. - No. 6. P. 69-79.

Druzhilov S.A. Professional deformations as indicators of decapitation and mental distress of a person // Siberian Pedagogical Journal. 2010. No. 6. P. 171-178.

Koval S.V. Fundamentals of self-counseling. Profit Style. 2011

Konovalenko M.Yu. Stress in the work of a teacher: self-help techniques. // Headmaster.- 2011

Krysko V.G. Social Psychology. Omega-L – 2006. 352 p.

CM. Emelyanov. Workshop on conflictology. Peter, 2009; 384 pages

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What can you know, Jewish boy? This is what my son heard from classmates when he was in high school. During his training, incidents motivated by hatred and discrimination occurred episodically. However, after discussing what was happening with the parents of the students, we were sure that this would not happen again. However, there was no guarantee that my son would never again

ganet the object of a biased judgment - for example, when he wants to receive pre-

Now, by the look of my son, one cannot tell that he is a Jew (although his surname does the trick - the Greenbergs were never mistaken for Irish),

therefore he is not affected by the prejudice to which he might be exposed. Imagine what grounds for discrimination is the external resemblance to a representative of a minority - whether it be African Americans, Indians, Asians or Latinos. I recently returned from a trip to

Japan, where I was treated like a "stranger" because of my appearance. There I understood how minorities feel every day. It's a pity that not all of us are able to go to a country where we are a "minority".

This chapter addresses the question of the relationship between stress and diversity.

population groups. We consider factors such as health, wealth, education, and family structure in relation to our differences: race

ethnicity, cultural background, gender, age and disability. First you need to realize that being a person belonging to a minority

gwu means to constantly face financial difficulties. It's connected

poor health, lower levels of education and low social

economic status, unemployment and atypical family structure,

sotya is not the point at all. Among the "colored", the elderly and the disabled, there are many

celebrities; however, fame is not easy for them. They are exceptional

necks, but also hope, especially for those young people who have come out of that

All strata live in the same conditions and who are interested in achieving success. All this does not detract from the gravity of the burden of being a representative of one or another 1ninism in the United States, but, on the contrary, emphasizes that belonging to a minority

shnetwu does not mean an inglorious future. Although you will sometimes feel as if you are swimming against the current, not moving from your spot, know that there were swimmers ahead of you with similar thoughts and feelings, and now they are sitting on the shore and planting the fruits of their labors.

First priority given chapters - to define the concept of "minority". The need for this will obvious if we accept that women in the States are a minority, although they are the majority of the population. Moreover, when all other minorities come together, they constitute a significant part of our society and are expected to increase significantly. For example, according to CensusBureau It can be seen that in 1990 the US population was as follows:

The forecast for 2050 is as follows: . whites - 52.5%;

You can see how much the population will change in 50 years. In fact, by 2010, Hispanics are expected to become the most numerous minorities in the United States, displacing African Americans. There will be other changes as well. By 2050, the population will grow by 52% to reach 392 million. Eighty million will be people over 65. This is approximately 20% of the total population (compared to today's data - 12.5%). Besides TO In 2050, there will be 26 million children under the age of eighteen, representing 23% of the population.

In Webster's Dictionary webster‘ sNewWorldCollegeDictionary,1996) word minority defined as a racial, religious or ethnic group that is smaller than and distinct from the dominant group or nation in society. In this regard, there is a need to define what is race and ethnicity. Race divides people according to different physical traits (for example, hair, eye, skin color), blood, genetic patterns, and hereditary characteristics that are unique to this group of people. . The three main races are Caucasians, Negroids and Mongoloids. Ethnos - a group of people inheriting customs, characteristics, language and history . Latinos are an example of such an ethnic group.

Now everything seems to be clear, but one thing remains but. For example, the government uses the word "Latino" to make it convenient to classify people. This classification is needed to facilitate the satisfaction of needs specific to a particular population group. For example, if there is information about a certain problem in this ethnic group, then it is possible to eliminate this problem in a timely manner. The main disadvantage here is

because it's an overly general term. As for Hispanics in the United States, inside this groups, there are differences in cultural education, health status, and so on between those who come from, for example, Peru and those from Mexico, or between those who come from El Salvador and those from Bolivia. The same can be said about Asians in America. The Japanese are different from the Chinese, Koreans and Vietnamese.

For convenience, African Americans, Hispanics, Asians, Indians, the elderly, and the disabled are named as minorities. You may notice that certain groups (such as children) were not included here, or you may say that some group should be excluded. But someone proceeded from the fact that it is necessary to take into account the limited possibilities of this book and the focus of the problem. And that "someone" was me. However, if you would like to know more about these and/or other minorities, you can refer to the bibliography at the end of this chapter.

The data presented here is consistent with government data as it is the only data available to us.

Positive aspects of minority status

In the next section, we will discuss the health status of minorities. You will find out that in general the health status of the minorities is worse due to poverty, low education and various specific problems. This is sad, and if you are a member of a minority, you have most likely experienced the hardships of the "minority" yourself. Tem not

least this chapter does not overlook the contribution of minorities to the health and well-being of others and their minority brethren.

If we take the Asian community as an example, we will notice that acupuncture is the main treatment and valuable contribution to the culture of Americans of different ethnicity, culture, race and religion. We can also note herbal treatment, the use of meditation as a relaxation technique and other useful innovations that improve life. Americans. Respect for authority, the value of education, self-discipline, modesty and responsibility to elders are examples of other values that Asians have brought to their own community. And into the lives of other Americans.

The Indians helped us understand the concept of holism, which led to the birth of the whole holistic movement. Harmony and health have long been revered by the Indians. Thanks to them

we know that everything has physical, spiritual, emotional and social aspects and that to maintain health it is necessary to achieve harmony (balance) between them. Moreover, a sense of harmony develops into a conviction of a single

In Asian families in America, the strength of the family is valued. success in education

the essence of everything, that is, harmony with others and with the universe. The concern for the environment, which is fundamental in the culture of the Indians, is based precisely on these concepts.

Latinos demonstrated to other members of society the value of social and family support. Although it is sometimes lacking (for example, when medical care is not provided on time and it remains to rely on the advice of someone close), members of the Hispanic family always feel responsible for each other, always try to be there and protect each other from various misfortunes (for example such as homelessness). They always keep in touch with relatives (uncles, aunts, cousins, and so on). It is not at all uncommon for a Hispanic family, already living in a limited area, to receive distant relatives who have just arrived in the United States. In addition, the spiritual aspect of health, the importance of which is confirmed empirically, has always been in the first place in Latino families. The church is central to their lives and is also a necessary support during difficult times.

The church plays a major role among African Americans as well. African Americans are often involved in church affairs, becoming members of various committees and offering services to the community. The institutions they set up help to cope with stress in many ways. In churches, you can get emotional support, as well as material (for example, financial assistance). Such institutions and their activities are a good example that others would do well to follow. The ability to enjoy life through sports, the arts, or social work is also an African American contribution to our society. This book has repeatedly said that stress management requires a holistic approach. Undoubtedly, African Americans hold this point of view, thereby setting a good example for us.

An Introduction to the Problems Members Face

One person who reviewed this chapter said that he thought it was too negative. That is, it covers too many alarming statistics and issues. I don't make excuses. It angers me that minorities in the world's greatest country are suffering from ill health, poverty, lack of education, increased infant mortality, crime, violence, and so on. I presented the data as it is, without embellishing reality. Minorities in the United States and elsewhere suffer from deprivation and therefore experience constant stress.

Stressors affecting representatives

Members of minorities face stressors that create special problems for them, and this affects their health. Members of minorities are subjected to more stress than members of the white race. commonwealth fund (commonwealthfund) conducted a study, the results of which showed that 36% of minority members are subjected to severe stress, while among whites only

26% adults . The biggest stressors for minorities versus whites are money (25% vs. 17%), fear of violence or crime (18% vs. 8%), problems with spouses or partners (11% vs. 6%), and misunderstandings sides family members due to racial or cultural differences (5 vs. less than 0.5%). Moreover, members of minorities were more likely to be physically assaulted than Caucasians in at least the past five years (12 vs. 9%).

Racism is one of the biggest stressors of our time. Racial prejudice is based on the belief that one's race is superior to others. Among the many consequences of racism, heart attacks, strokes, cancer and other diseases associated with high blood pressure stand out.

When a person leaves his cultural environment and enters another, there is a need for "adjustment". Immigrants try to master the skills inherent in the new culture and master the new system in order to successfully integrate into the new environment. Often this is not easy, as some of the norms of the new culture are contrary to the norms of the native culture. What adaptation strategy to choose? Ignore the norms and standards of the new culture or stick to their cultural values? For example, in some Eastern cultures, respect and obedience are valued, and these traits are nurtured in children. However, when Orientals move to the United States, a country that values independence, assertiveness, and competitiveness, the traits instilled in their families will prevent them from succeeding and flourishing in the new culture. They are stuck at the crossroads of cultures.

The clash of cultures can manifest itself in other ways. Irujo gives several examples of standard culture clashes in the United States.

Eye-to-eye avoidance for African-Americans means recognition of the power of the interlocutor, while for whites it is a sign of fickleness and insecurity. Differences in visual behavior can lead to misunderstandings. For Latinos, a direct gaze carries a sexual connotation, while a gaze and raised eyebrows are a manifestation of anger.

Africans, Arabs and Latinos use touch very heavily when communicating with each other, while the British, Japanese and Americans use it very little. In some situations, touch causes confusion and discomfort.

The gap between cultures was shown very well in a survey of Hispanics conducted by the newspaper Washingtonpost with the Henry J. Kaiser Foundation (There is not J. KaiserFoundation) and Harvard University. More than 2,000 Latinos and approximately the same number of Europeans and African Americans were asked questions about lifestyle and perception of the world. 90% said it was important to stick to their culture, and 60% said they had nothing in common with English or African Americans. And almost everyone said they consider discrimination against Latinos to be serious.

problem. Imagine what it's like to move forward in life if your culture is perceived that way.

Stressors associated with the need to adapt to a new culture

As it was Shown introduction to a new culture often requires increased adaptation, which often turns into stress and affects health. This explains the high blood pressure, mental illness, and higher suicide rates among emigrants compared to the country's native population. One of the moments related to adaptation is mastering a new language. A language barrier can prevent employment or force you to accept a low-paid job. This is despite the fact that many of the immigrants are well educated and are considered skilled professionals in their countries. Decreased self-esteem is just one of the consequences of such a situation. Another consequence is the need to work a huge amount of time to feed the family, the need to be away from the family for a long time and the inability to communicate and raise children. For example, although Asian Americans are considered the most economically successful of all minorities, they are paid less for their work in education than whites and work longer hours for the same money. A chain reaction begins - a long absence of parents has a bad effect on children.

Speaking of children, it must be mentioned that they adapt to a new culture faster than their parents! The native culture is not yet so deeply rooted in them, besides, children are more flexible. When children become Americanized faster than their parents, there is often a split in the family. For example, children want to be more independent than their native culture allows. Or they want to wear fashionable clothes that are more revealing than is customary in their home country. Or they may refuse to speak their native language at home, preferring English. Be that as it may, parents feel completely different in a different cultural environment and continue to demand from children that they behave according to the standards and canons of their native culture. Both parents and children then feel the consequences of such stress.

Other stressors associated with the development of a new culture

In addition to language, work, and cultural divisions within the family, minorities often cluster within cities. Therefore, they may suffer from certain prejudices. For example, police are more likely to stop minority cars, even though this And prohibited by the constitution, or they are trying to check the state of affairs, being allegedly superior to paragraphs of the provision.

Moreover, crime and violence are very frequent in such inner cities and in mainly aimed at members of minorities. This category includes crimes against people of a particular nationality, race, sexual orientation or religion. It's called crimes on the basis of hatred. They represent a major stressor that minorities have to face. Somewhere between 1983 and 1990, 62% of such

crimes were committed against representatives of different races, 56% against African Americans, 1% - against Europeans and 10% - against immigrants from the East; the rest accounted for 5% of crimes.

These stressors can cause And physiological and psychological consequences, like all other stressors. Next, we will discuss health and stress issues for individual minorities as well as communities.

Physical exercise will help you improve your health, but smoking, on the contrary,

Minorities and so-called white Americans are very different from each other in terms of health. Imagine how stressful it can be to realize that there is a huge health gap between minorities and the general population, especially if you are from a minority. The government report on the 2000 health promotion goals states:

“People with low economic status have little income, poor education and insufficient vocational training. Women are at risk in areas of psychosocial and psychophysiological stress reactions. They also include the unemployed or those with inconsistent work people, lessers. - all of them are extremely susceptible to psychophysiological disorders.

In fact, when developing the 2010 health targets, one of the first to be named was “Closing the health gap”.

It is clear that racism has a negative impact on health, and it is not at all unreasonable to assume that the same is the case with sexism prejudice and discrimination based on age, socioeconomic status And physical qualities. In this chapter, we will look at some of the particular aspects of health that are relevant to minorities.

Literature

Main:

1. Bodrov V. A. Psychological stress: development and overcoming. M.: PERSE, 2006.

2. Williams K. Stress management training. M., 2002, p. 5–33.

3. Gremling S., Auerbach S. Workshop on stress management. St. Petersburg: Peter, 2002, p. 14–233.

4. Greenberg J. Stress management. St. Petersburg: Peter, 2004, p. 53-75.

5. Marishchuk V. L., Evdokimov V. I. Human behavior and self-regulation under stress. SPb., 2001, p. 135-246.

6. Shcherbatykh Yu. V. Get rid of fear. M.: EKSMO, 2011.

7. Shcherbatykh Yu.V. Stress and happiness on one letter. Rostov n/a: Phoenix, 2011.

Additional:

8. Bandler R. Use your brain to change. SPb., 1994, p. 11–163.

9. Giessen L. D. Time of stress. M., 1990, p. 10-76.

10. Gracien B. Pocket oracle. M., 1981, p. 5–65.

11. Groysman A. L. Medical psychology. M., 1998, p. 120-220.

12. Jafarova O. A., Donskaya O. G., Izarova O. I., Putilov A. A. The method of game biofeedback and regulation of the heart rhythm // Bulletin of the Siberian Branch of the Russian Academy of Medical Sciences. 1999. No. 1 (91), p. 62-67.

13. Kryukova T. L. Methods for studying coping behavior: three coping scales. Kostroma: Avanitul, 2007.

14. Leonova A. B., Kuznetsova A. S. Psychoprophylaxis of unfavorable functional states of a person. M., 1987, p. 5–53.

15. Lindemann H. System of psychophysical regulation. M., 1992, p. 5–102.

16. Lobzin V. S., Reshetnikov M. M. Autogenic training. L., 1986, p. 5–272.

17. Myagkov I. F., Shcherbatykh Yu. V., Kravtsova M. S. Psychological analysis of the level of individual religiosity // Psychological journal. 1996. Vol. 17. No. 6, p. 119-122.

18. Psychophysiology: Textbook for universities // Ed. Yu. I. Aleksandrova. SPb., 2006, p. 342-343.

19. Skok A. B., Filatova O. V., Shtark M. B., Shubina O. S. Biofeedback in neuropsychiatric practice // Bulletin of the Siberian Branch of the Russian Academy of Medical Sciences, 1999. No. 1, p. 30-35.

20. Smith M. Self-confidence training. SPb., 2000, p. 9–238.

21. Sudakov K.V. Individual resistance to stress. M., 1998, p. 3–168.

22. Connor J., Seymour J. Introduction to Neuro-Linguistic Programming. SPb., 1996, p. 3–202.

23. Roman A. S. Self-hypnosis and its effect on the human body. Alma-Ata, 1970, p. 4–174.

24. Hessett J. Introduction to psychophysiology. M., 1981, p. 175-190.

25. Tseng N.V., Pakhomov Yu.V. Psychotraining: games and exercises. M., 1988, p. 10–133.

26. Shaikhtdinov R. Z. Personality and volitional readiness in sports. M., 1987, p. 74–111.

27. Shcherbatykh Yu.V. Self-regulation of autonomic homeostasis during emotional stress // Human Physiology. 2000. T. 26. No. 5, p. 151-152.

28. Shcherbatykh Yu. V. Exam stress. Voronezh, 2000, p. 119-142.

29. Shcherbatykh Yu.V. Using the methods of self-regulation and neurolinguistic programming to reduce the level of stress among students // Prevention of offenses in the student environment. Voronezh, 2003, pp. 105-107.

30. Malathi A., Damodaran A. Stress due to exam in medical students-role of yoga // Indian J. Physiol Pharmacol. 1999. V. 43. No. 2. P. 218-224.

31. Shapiro S. L., Schwartz G. E., Bonner G. Effect of mindfulness stress reduction on medical and premedical students // J. Behav. Med. 1998. V. 21. No. 6. P. 581-599.

32. Scherbatykh E. V., Ivleva E. I. Conditional regulation of anxiety states as a way of correction of the emotional stress // Abstr. International Symposium "Mechanisms of adaptive behavior". St. Petersburg, 1999. P. 154-155.

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Any sufficiently strong stress, positive or negative, is equally capable of crippling our minds and giving us ideas and abilities that we cannot acquire in any other way. Chuck Palahniuk.

Grinberg Jerrold S. - Stress management. 7th ed.

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. Such important topics as stress and university studies, stress and profession, stress in the family, stress and the elderly, a variety of types of stress are considered. Also presented are methods for assessing and measuring various manifestations of stress, methods of coping with stress, relaxation exercises, etc. 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.
Name: Stress management. 7th ed.
author: Greenberg, Jerrold S.
publishing house: Peter
The year of publishing: 2002
Pages: 496
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Language: Russian
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ISBN: 5-318-00712-0, 0-697-29434-X
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Series: Masters of Psychology
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Stress management. 7th ed.

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. Such important topics as stress and university studies, stress and profession, stress in the family, stress and the elderly, a variety of types of stress are considered. Also presented are methods for assessing and measuring various manifestations of stress, methods of coping with stress, relaxation exercises, and so on. 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 reader, regardless of their professional affiliation.

What's new in this edition? For teachers book structure Thanks

Part I. Scientific discoveries

Chapter 1. What is stress?

Pioneers
stressor
stress reactivity
Definition of stress
Goals of stress management
How to use this book
Your personal stress profile
stress portfolio
Take Care of Your Environment Blocks
conclusions
Bibliography
Internet resources Chapter 2. Psychophysiology of stress
Brain
Endocrine system
autonomic nervous system
The cardiovascular system
Digestive system
musculature
Leather
Symptoms, stress and you
conclusions
Bibliography
Internet resources Chapter 3
hyperreactivity
Psychosomatic illnesses
Stress and the immune system
Stress and serum cholesterol levels
Specific diseases
Arterial hypertension
Ischemic stroke
Coronary artery disease
Peptic ulcer of the stomach and duodenum
migraine headaches
Headaches due to stress
Cancer
Allergies, asthma and hay fever
Rheumatoid arthritis
Back pain
Temporomandibular syndrome
Post Traumatic Stress Disorder
Stress and other disorders
conclusions
Bibliography
Internet resources

Part II. Life situations and changing perceptions

Chapter 4

Stress Model
Establishing a barrier
Comprehensive stress management
Positive Stress Model
Self-mastery. How to take control of the situation
Making a commitment
conclusions
Internet resources Chapter 5
intrapersonal aspect

Eliminate unnecessary stressors
Nutrition and stress
Noise and stress
Life events and stress
Domestic problems and chronic stress
Success Analysis
Scale of household difficulties
conclusions
Bibliography
Internet resources Chapter 6
Protecting your rights
Non-verbal persistence
Verbal persistence
Conflict resolution
Communication
Non-verbal communication
Verbal communication
Time Management
Assessing how you spend your time
Goal setting
Prioritization
Scheduling
Maximize Revenue
The ability to say "no"
Assignment of cases to performers
Assessing the situation right away
Handling Circular Documents
Limitation of breaks in time
Time investment
Social support network
conclusions
Bibliography
Internet resources Chapter 7
Selective awareness
Let's "sniff the roses"
Holistic and selective awareness
grateful attitude
Humor and stress
Behavioral type A
Self-esteem
Locus of control
Anxiety management
Exam anxiety
Anxiety as a personality trait and as a condition
Anxiety Coping Techniques
Determination
conclusions
Bibliography
Internet resources Chapter 8 Spirituality and Stress
Spiritual health
Religion and spirituality
Spirituality and health
How spirituality and religiosity affect health
Control theory
Social support theory
The placebo theory
Forgiveness and health
Voluntary assistance as a spiritual activity,
healthy

A few final thoughts on spirituality
health and psychology of stress

conclusions
Bibliography
Internet resources

Part III. Main Applications Relaxation Techniques

Medical indications
Attempts at the practical application of relaxation techniques Chapter 9 Meditation
What is meditation?
Types of Meditation
Benefits of Meditation
Physiological effects
Psychological effects
How to Meditate
Time for meditation
Rating Scale for Meditation
conclusions
Bibliography
Internet resources Chapter 10 Autogenic Training and Visualization
What is autogenic training?
The benefits of autogenic training
Physiological effects
Psychological effects
How to do autogenic training
Preliminary remarks
body position
Six initial stages of autogenic training
Visualization
Practical task on autogenic training
Relaxation Technique Rating Scale
conclusions
Bibliography
Internet resources Chapter 11 Progressive Relaxation
clamps
What is progressive relaxation?
Benefits of Progressive Relaxation
Physiological effects
Psychological effects
How to practice progressive relaxation
How to tell if you are stressed
Requirements
body position
Exercises
A few small exercises
Progressive Relaxation Rating Scale
conclusions
Bibliography
Internet resources Chapter 12
What is biofeedback?
Biofeedback Benefits
Physiological effects
Psychological effects
How to relax using biofeedback
How to Prepare for a Biofeedback Session
Other relaxation techniques
Diaphragmatic breathing
body scan
Massage and acupressure
Yoga and stretching
The repetition of a prayer
Calming reflex
Instant Calm
Awareness
Music and relaxation
tai chi
conclusions
Bibliography
Internet resources

Part IV. Main applications. Influence on behavior and physiological arousal

Chapter 13

Exercise and health
Aerobics and anaerobics
physical health
mental health
How to exercise properly
Exercise principles
Intensity, frequency, duration
Assessment of the state of cardiac and pulmonary activity
Start of classes
How to practice
Competition and pleasure
Choosing an exercise program
Swimming
jumping rope
A ride on the bicycle
Walking
Jogging
Aerobics
Lightweight aerobics
Stretching
Weight training
Physical exercise: don't quit!
conclusions
Bibliography
Internet resources Chapter 14
Stress and lifestyle
healthy behavior
Your results
Interpretation of results
Selected Behavioral Attitudes
Barriers to action
Locus of control
Locus of control scores
Methods for dealing with behaviors that are harmful to health
Introspection
Tuning
material reinforcement
social reinforcement
Contract with yourself
Significant Other Contract
Formation
Reminder
Self help groups
Professional help
Applying Behavior Change Techniques
Example: physical education
conclusions
Bibliography
Internet resources Chapter 15 Population Diversity and Stress
Definition of "minority"
Positive aspects of minority status
An Introduction to Problems Faced by Minority Members
Stressors affecting members of minorities
Health status
infant mortality
Estimated life expectancy
Potential loss of life expectancy
High blood pressure
Acquired immunodeficiency syndrome (AIDS)
Cancer
mental health
Poverty and education
Family life
homelessness
Family Composition
Age and disability
Old men
Disabled
conclusions
Bibliography
Internet resources

Part V. Specific Application

Chapter 16

The development cycle of occupational stress
What is occupational stress?
Why do we care so much about occupational stress?
Occupational stress and illness
Physiological Consequences
Painful conditions
Psychological consequences
Occupational stressors
Lack of participation
Role issues
Job dissatisfaction
Workspace
workaholism
Professional burnout
Women and work outside the home
Sexual assault at work
Home Business - work from home
Interventions
Impact on life situations
Impact on perception
Regulation of emotional arousal
Regulation of physiological arousal
Occupational stress management
conclusions
Bibliography
Internet resources Chapter 17
Freshmen
Lifestyle change
Ratings
Academic congestion
friendship
Love
Sex
AIDS
Other sexually transmitted diseases (STDs)
Violence
shyness
Jealousy
The end of the relationship
Senior students
Career and training
Family and school
Diffidence
Representatives of minorities in the student environment
Impact
Impact on perception

Bibliography
Internet resources Chapter 18
Family
Needs met by the family
Effective family
Changing family
Marriage
Cohabitation
Divorce
Incomplete families
stressors in the family
A family in which both parents work
Children
Family planning
Adoption
Mobility
Violence in family
financial stressors
Other stressors
family stress model
Impact
Impact on the life situation
Impact on perception
Impact on the emotional state
Impact on physiological state Conclusions
Bibliography
Internet resources Chapter 19
Elderly people: description
Old age knowledge level test
Adaptation in old age
Eric Erickson. Life crisis concept
Robert Hawighurst. Development tasks
positive change
Retirement
Maintenance and care
Death and dying
Death
Dying
Sorrow
Interventions
Impact on the life situation
Impact on perception
Emotionally activating influences
Physiological activating effects Conclusions
Bibliography
Internet resources Epilogue Selected bibliography Alphabetical index