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Practical Stress Management

A Comprehensive Workbook

Practical Stress Management: A Comprehensive Workbook, Seventh Edition, is a focused, personal, worksheet-based text that combines theory and principles with hands-on exercises… Read more

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Description

Practical Stress Management: A Comprehensive Workbook, Seventh Edition, is a focused, personal, worksheet-based text that combines theory and principles with hands-on exercises to help readers manage the negative impact of stress in life.

As a practical tool for recognizing and preventing stress, the action-oriented approach enables the student to make personal change through self-reflection and behavior change techniques. This approach allows the book to be used as a text in a course or as a self-study/reference book.

In this edition, the authors cover financial stress and expand their section on sleep. The book is accompanied by online MP3 files of guided relaxation techniques and downloadable worksheets. In addition, worksheets and thoughts for reflection boxes help users determine their own level of stress and apply effective stress management techniques.

Key features

  • Completely revised, including updated stress management techniques and references, along with further readings in each chapter
  • Updated websites accompany each chapter
  • Includes ten new worksheets, along with an updating of remaining worksheets
  • Contains 'thoughts for reflection' boxes that highlight meditation techniques throughout the world

Readership

Undergraduate and beginning graduate students in psychology, health sciences, health education and public health courses, public health practitioners, psychologists, and individuals interested in stress management

Table of contents

Chapter 1. Understanding Stress

  • Abstract
  • What Is Stress?
  • Contemporary Concepts of Stress in the West
  • Stressors
  • Effects of Stress on the Body
  • Stress in the Overall Context
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 2. Enhancing Awareness About Managing Stress

  • Abstract
  • Awareness About Managing Stress
  • Acute Manifestations of Stress
  • Chronic Manifestations of Stress
  • Stress and Expectations
  • Sense of Coherence
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 3. Relaxation

  • Abstract
  • What Is Relaxation?
  • Sleep
  • Relaxation Techniques
  • Yogic Breathing, or Pranayama
  • Biofeedback
  • Progressive Muscle Relaxation
  • Autogenic Training
  • Visual Imagery
  • Self-Hypnosis
  • Humor, Stress, and Relaxation
  • Mindfulness Meditation
  • Chapter Review
  • Websites to Explore
  • References and Further Reading

Chapter 4. Effective Communication

  • Abstract
  • What Is Communication?
  • The Communication Process
  • Assertiveness
  • Behavioral Styles
  • How the Personal Profile Contributes to Stress Reduction
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 5. Managing Anger and Resolving Conflicts

  • Abstract
  • What Is Anger?
  • Managing the Anger Within
  • Anger and Stress: The Connection
  • Dealing With an Angry Person
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 6. Coping With Anxiety

  • Abstract
  • What Is Anxiety?
  • Depression
  • Coping Mechanisms
  • Cognitive Behavioral Therapy
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 7. Eating Behavior for Healthy Lifestyles

  • Abstract
  • Importance of Appropriate Eating
  • Enhancing Awareness About Our Dietary Patterns
  • Categories of Food Items
  • Avoiding Alcohol, Smoking, and Drug Abuse
  • Balanced Diet Plan for Stress Reduction and Healthful Living
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 8. Regular Physical Activity and Exercise

  • Abstract
  • Importance of Physical Activity and Exercise
  • Healthy Lifestyle
  • Types of Exercise
  • Initiating and Sustaining a Regular Physical Activity or Exercise Program
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 9. Efficient Time Management and Sound Financial Management

  • Abstract
  • Importance of Time Management
  • Manifestations of Poor Time Management
  • Approaches to Time Management
  • Sound Financial Management
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Chapter 10. Implementing a Stress Reduction Plan

  • Abstract
  • Importance of Implementing a Plan
  • Stages of Change
  • Determining Goals, Objectives, and Targets
  • Social Support
  • Finding the Best Techniques That Suit Your Goals
  • Toward a Stress-Free Life
  • Chapter Review
  • Important Terms Defined
  • Websites to Explore
  • References and Further Reading

Appendix 1. List of Stress Management Principles

Appendix 2. List of Reviewers

Appendix 3. Personal Assessment Log

Appendix 4. Guide to Pronunciation of Foreign Language Words

Review quotes

"This is an exceptionally well-written text with the kind of scientific backing needed when addressing concepts that can be considered 'soft science' to many."—Dr. Sarah E. Rush, Department of Health Sciences, College of Health and Behavioral Studies, James Madison University

"I appreciate the scope and focus of Practical Stress Management textbook as it specifically relates to their perspective on the positive potential of stress rather than the usual view of stress as a problem or a threat. By teaching students how to change their perspective and respond to stress creatively and confidently, it empowers them to become smarter, stronger, more committed, and more resilient."—Dr. Jerome E. Kotecki, Professor of Health Science, Department of Nutrition & Health Science, Ball State University

Product details

About the authors

JR

John A. Romas

Dr. John A. Romas, MPH, Ph.D., a University of Michigan Graduate, is professor emeriti within the Department of Health Science, Minnesota State University-Mankato. Before retiring in 2010, he was the former department chair administrator of the Health Science Department. In addition to his background and experience in health education and promotion, Dr. Romas has training in counseling psychology and career development. He has worked as a public school teacher/administrator, public health administrator/educator, state health consultant, and small business owner/manager. He has been a well-known speaker, presenter, and health consultant for health care, business, educational organizations, government, and industry in the areas of personal performance, stress reduction, managing change, and health promotion. His Licensure as a Professional Counselor was earned with the State of Minnesota Board of Behavioral Health.
Affiliations and expertise
Professor, Department of Health Science, Minnesota State University-Mankato, USA

MS

Manoj Sharma

Manoj Sharma, MBBS, Ph.D., MCHES® is a public health physician and educator with a medical degree from the University of Delhi and a doctorate in Preventive Medicine from The Ohio State University. He is also a Master Certified Health Education Specialist certified by the National Commission on Health Education Credentialing. He is currently a tenured Full Professor of Public Health and Adjunct Professor of Internal Medicine at the University of Nevada, Las Vegas. He served as the past Founding Chair of the Department of Social and Behavioral Health at UNLV. In his career, spanning over 40 years, he has trained/taught over 6,000 health professionals. He has designed and taught a variety of undergraduate and graduate courses in health behavior, health education, and health promotion at 13 national and international universities working full-time or part-time. He has worked and provided leadership for local health departments, state health departments/agencies, federal government agencies, non-profit agencies, professional organizations, and international agencies including governments of other nations. He has been invited as a keynote presenter at several universities. He is a prolific researcher and as of March 2025 has published 17 books, over 425 peer-reviewed research articles, and over 500 other publications (h-index 60, i-10 index over 250, and over 20,000 citations) and secured funding for over $10 million. He has been awarded several prestigious honors including the American Public Health Association’s Lyndon Haviland Mentoring Award, PHEHP Distinguished Career Award, ICTHP Impact Award, J. Mayhew Derryberry Award, ATOD Lifetime Achievement Award, Cancer Forum’s Diversity, Equity and Inclusion Award and William R. Gemma Distinguished Alumnus Award from the College of Public Health Alumni Society and Alumni Achievement Award from the College of Medicine at the Ohio State University among others. His research interests are in developing and evaluating theory-based (evidence-based) health behavior change interventions, obesity prevention, mental health, stress-coping, community-based participatory research/evaluation, and integrative mind-body-spirit interventions.

Affiliations and expertise
Social & Behavioral Health, & Internal Medicine, University of Nevada, Las Vegas, NV, United States

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