Calm and Confident under Stress : The Stress Competence Book: Recognize, Understand, Manage Stress

• Record Nr.: UNINA9910616382303321
• Autore: Kaluza Gert
• Pubbl/distr/stampa: Berlin, Heidelberg : , : Springer Berlin / Heidelberg, , 2022; ©2022
• ISBN: 9783662644409; 9783662644393
• Descrizione fisica: 1 online resource (209 pages)
• Disciplina: 155.9042
• Soggetti: Estrès (Psicologia); Llibres electrònics
• Lingua di pubblicazione: Inglese
• Formato: Materiale a stampa
• Livello bibliografico: Monografia
• Nota di contenuto: Intro -- Preface -- Contents -- About the Author -- I: Recognizing and Understanding Stress -- 1: Stress: What Is It Actually? An Introduction -- 1.1 The Stresstrias -- 1.2 Stressors: What Stresses Us Out -- Conclusion -- 1.3 Stress Response: Responses at All Levels -- Conclusion -- 1.4 Personal Stress Amplifiers: Home-Made Stress -- Conclusion -- 1.5 Stress Competence: From Victim to Actor -- 2: Physical Stress Reactions and the Consequences for Health -- 2.1 The Body's Response to Stress: The General Adaptation Syndrome -- 2.2 The Meaning of Physical Stress Response: Preparation for Fight or Flight -- 2.3 Stress Originates in the Brain -- 2.4 If Stress Reactions Precede Thought... -- 2.5 The Two Axes of Stress Response: Dry and Wet Communication Channels -- Conclusion -- 2.6 Stress Shapes the Brain -- 2.7 Stress Reactions Are Individual -- 2.8 The Shaping of the Stress Response Through Early Experiences -- Conclusion -- 2.9 Does Stress Make You Ill? How Stress Endangers Health -- 2.10 Total Exhaustion: The Burnout Syndrome -- 2.11 Checklist: Warning Signs for Stress -- 3: What Stresses Us: Stressors in Work and Everyday Life -- 3.1 Requirements Promote Development -- 3.2 In the Foreground Today: Performance and Relationship Stress -- 3.3 Societal Roots: Looking Beyond the Horizon -- 3.4 Stress at Work: The New Work Creates New Demands -- 3.5 Resource or Burden: The Two Faces of Work -- 3.6 ; Stress in the Family: The Support Givers Become Weaker -- 3.7 Stress in Leisure Time: How Recovery Fails -- 3.8 Stress due to Uncertainty: The Pleasure and Burden of Choice -- 3.9 Severe Life Stress: Does Misfortune Make You Ill? -- 3.10 Checklist: Personal Stress Hierarchy -- 4: Personal Stress Amplifiers: How We Put Ourselves Under Stress -- 4.1 Stress is the Result of Personal Evaluations -- An Example -- Conclusion.; 4.2 Stress Aggravating Thought Patterns -- 4.3 Five Stress Amplifiers and What Is Behind Them -- 4.4 Perfectionist Control Ambitions -- 4.5 Addiction to Work -- 4.6 Checklist: Personal Stress Amplifiers -- II: Coping with Stress -- 5: What Can We Do? The Three Pillars of Stress Competence at a Glance -- 5.1 Instrumental Stress Management: Making Everyday Life Less Stressful -- 5.2 Mental Stress Management: Developing Supportive Attitudes and Evaluations -- 5.3 Regenerative Stress Management: Relax and Recover -- 5.4 Flexibility as a Goal: Finding Your Own Way -- 6: Actively Meeting Demands: Instrumental Stress Competence -- 6.1 Learning: A Lifelong Task -- 6.2 Maintaining Networks: Social Relationships as a Stress Buffer -- Social Network Analysis: Who Belongs to It? -- Maintaining the Social Network -- 6.3 Self-assertion: Representing One's Own Interests Appropriately -- Setting Boundaries: For Yourself and Others -- Setting Boundaries (Examples) -- Seek Support and Hand Over Tasks -- Express Anger Appropriately -- 6.4 Self-management: Managing Yourself -- What Really Counts: Clarifying Values and Goals -- Looking Ahead: Developing a Positive Vision for the Future -- From the Vision to the Goal: Formulating Goals Correctly -- High Personal Attractiveness -- Approach Goals Instead of Avoidance Goals -- Action Goals Instead of Desired Goals -- Concrete and Verifiable -- Realistic Probability of Success -- Important or Urgent? Set Priorities -- A-Priority -- B-Priority -- C-Priority -- D-Priority -- Plan Time Correctly -- Plan in Writing and with a System -- First Things First! -- Observe Personal Performance Curve -- Schedule Regular Breaks -- Allow for Buffer Times -- Estimate Time Requirements Realistically -- Follow-Up -- 7: Develop Beneficial Thoughts and Attitudes: Mental Stress Competence.; 7.1 Accepting Reality: Simple and Yet So Difficult -- What Can This Acceptance Look Like in Concrete Terms? -- 7.2 Challenge Instead of Threat: Evaluating Requirements Constructively -- View at the Positive -- Reality Testing and Concretization -- Relativizing and Distancing -- Positive Consequences Thinking -- 7.3 Self-efficacy: The Conviction of One's Own Competence -- How Can We Gain Such an Optimistic Self-efficacy Belief? -- 7.4 Defusing Personal Stress Amplifiers: The Development Square -- Development Direction of the "Be Perfect" Amplifier -- Development Direction of the "Be Popular" Amplifier -- Development Direction of the "Be Independent" Amplifier -- Development Direction of the "Keep Control" Amplifier -- Development Direction of the "Hang in There!" Amplifier -- 8: Creating Balance: Regenerative Stress Competence -- 8.1 Actively Shaping Recreation -- 8.2 Enjoyment in Everyday Life -- 8.3 Relax and Let Go -- 8.4 Doing Sport and Getting More Exercise in Everyday Life -- 9: For Acute Cases: The ­4-Step-Strategy -- 9.1 Accept -- 9.2 Cooling Down -- 9.3 Analyse -- 9.4 Action or Distraction -- 10: Finding Your Own Way -- 10.1 The 3 × 4 of Stress Competence -- 10.2 A Word in Conclusion -- Literature -- Index.