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| Preface | |
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| Scientific Foundations | |
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| What Is Stress? | |
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| The Pioneers | |
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| Stress Theory | |
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| Life-Events Theory | |
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| Hardiness Theory | |
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| Social Support Theory | |
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| The Stressor | |
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| Stress Reactivity | |
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| Gender Differences in Reactivity | |
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| A Definition of Stress | |
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| Stress Management Goals | |
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| The Way to Use This Book | |
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| Your Personal Stress Profile and Activity Workbook | |
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| The Stress Portfolio | |
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| "Getting Involved in Your Community" Boxes | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Stress Psychophysiology | |
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| The Brain | |
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| The Endocrine System | |
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| The Autonomic Nervous System | |
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| The Cardiovascular System | |
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| The Gastrointestinal System | |
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| The Muscles | |
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| The Skin | |
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| Symptoms, Stress, and You | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| How Much Do You Know About Stress Psychophysiology? | |
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| What Are Your Physiological Reactions to Stress? | |
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| Stress and Illness/Disease | |
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| Hot Reactors | |
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| Psychosomatic Disease | |
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| Stress and the Immunological System | |
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| Stress and Serum Cholesterol | |
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| Specific Conditions | |
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| Hypertension | |
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| Stroke | |
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| Coronary Heart Disease | |
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| Ulcers | |
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| Migraine Headaches | |
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| Tension Headaches | |
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| Cancer | |
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| Allergies, Asthma, and Hay Fever | |
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| Rheumatoid Arthritis | |
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| Backache | |
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| TMJ Syndrome | |
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| Posttraumatic Stress Disorder | |
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| Stress and Other Conditions | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| General Applications: Life-Situation and Perception Interventions | |
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| Intervention | |
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| A Model of Stress | |
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| Feedback Loops in the Stress Model | |
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| Setting Up Roadblocks | |
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| Comprehensive Stress Management | |
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| Eustress and the Model | |
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| Taking Control | |
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| Making a Commitment | |
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| Summary | |
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| Internet Resources | |
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| Life-Situation Interventions Intrapersonal | |
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| Eliminating Unnecessary Stressors | |
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| Nutrition and Stress | |
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| Noise and Stress | |
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| Life Events and Stress | |
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| Hassles and Chronic Stress | |
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| Success Analysis | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| What Is Your Resting Metabolic Rate (RMR)? | |
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| What Stressful Events Do You Experience? | |
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| Are Your Life Events Unhealthy? | |
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| What Hassles Do You Encounter? | |
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| Life-Situation Interventions Interpersonal | |
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| Asserting Yourself | |
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| Nonverbal Assertiveness | |
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| Verbal Assertiveness | |
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| Conflict Resolution | |
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| Communication | |
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| Nonverbal Communication | |
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| Verbal Communication | |
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| Time Management | |
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| Assessing How You Spend Time | |
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| Setting Goals | |
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| Prioritizing | |
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| Scheduling | |
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| Maximizing Your Rewards | |
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| Saying No | |
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| Delegating | |
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| Evaluating Tasks Once | |
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| Using the Circular File | |
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| Limiting Interruptions | |
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| Investing Time | |
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| Social Support Networking | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| How Assertive Are You? | |
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| How Do You Resolve Conflicts? | |
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| How is Your Social Support? | |
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| Perception Interventions | |
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| Selective Awareness | |
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| Stop to Smell the Roses | |
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| Perspective and Selective Awareness | |
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| An Attitude of Gratitude | |
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| Humor and Stress | |
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| Type A Behavior Pattern | |
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| Self-Esteem | |
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| Locus of Control | |
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| Anxiety Management | |
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| Test Anxiety | |
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| Trait and State Anxiety | |
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| Panic Disorder | |
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| Social Phobia (Social Anxiety Disorder) | |
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| Specific Phobias | |
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| Coping Techniques | |
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| Hardiness | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Are You a Type A? | |
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| How Is Your Self-Esteem? | |
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| How Is Your Physical Self-Esteem? | |
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| What Is Your Locus of Control? | |
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| What Is Your Level of Anxiety? | |
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| What Is Your Level of Test Anxiety? | |
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| What Is Your Level of Social Physique Anxiety? | |
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| Do You have Irrational Beliefs? | |
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| Spirituality and Stress | |
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| Spiritual Health | |
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| Religion and Spirituality | |
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| Spirituality and Health | |
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| How Spirituality and Religion Affect Health | |
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| Control Theory | |
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| Social Support Theory | |
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| Spirituality, Social Support, and Terrorism | |
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| Placebo Theory | |
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| Forgiveness and Health | |
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| Volunteerism as a Spiritual and Healthy Activity | |
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| Service-Learning: A Spiritual and Academic Activity | |
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| Closing Thoughts on Spirituality, Health, and Managing Stress | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| General Applications: Relaxation Techniques | |
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| Meditation | |
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| What Is Meditation? | |
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| Types of Meditation | |
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| Benefits of Meditation | |
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| Physiological Effects | |
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| Psychological Effects | |
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| How to Meditate | |
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| Making Time for Meditation | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Is Meditation for You? | |
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| Autogenic Training and Imagery | |
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| What Is Autogenic Training? | |
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| Benefits of Autogenic Training | |
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| Physiological Effects | |
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| Psychological Effects | |
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| How to Do Autogenic Training | |
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| Prerequisites | |
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| Body Position | |
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| Six Initial Stages of Autogenic Training | |
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| Imagery | |
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| An Autogenic Training Experience | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Is Autogenic Training for You? | |
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| Progressive Relaxation | |
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| Bracing | |
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| What Is Progressive Relaxation? | |
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| Benefits of Progressive Relaxation | |
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| Physiological Effects | |
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| Psychological Effects | |
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| How to Do Progressive Relaxation | |
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| Cues Identifying Tension | |
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| Prerequisites | |
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| Body Position | |
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| Exercises | |
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| Other Short Exercises | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Is Progressive Relaxation for You? | |
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| Other Relaxation Techniques | |
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| Biofeedback | |
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| Benefits of Biofeedback | |
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| How to Relax Using Biofeedback | |
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| How to Arrange for Biofeedback Training | |
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| Diaphragmatic Breathing | |
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| Body Scanning | |
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| Massage and Acupressure | |
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| Yoga and Stretching | |
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| Repetitive Prayer | |
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| Quieting Reflex | |
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| Instant Calming Sequence | |
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| Mindfulness | |
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| Music and Relaxation | |
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| Tai Chi | |
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| Pets and Stress | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| General Applications: Physiological Arousal and Behavior Change Interventions | |
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| Physiological Arousal Interventions Exercise | |
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| Exercise and Health | |
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| Aerobic and Anaerobic Exercise | |
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| Physical Health | |
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| Psychological Health | |
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| Can Physical Fitness and Exercise Make You Smarter? | |
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| The Healthy Way to Exercise | |
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| Principles of Exercise | |
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| Intensity, Frequency, and Duration | |
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| Assessing Your Cardiorespiratory Fitness | |
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| Starting an Exercise Program | |
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| How to Exercise | |
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| Do's and Don'ts | |
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| Competition and Enjoyment | |
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| Choosing an Exercise Program | |
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| Swimming | |
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| Rope Jumping | |
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| Bicycling | |
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| Walking | |
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| Jogging | |
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| Aerobic Dance | |
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| Low-Impact Aerobic Dance | |
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| Stretching | |
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| Weight Training | |
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| Exercise and the Elderly | |
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| Where to Get More Information | |
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| Exercise-Keeping It Going | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Strategies for Decreasing Stressful Behaviors | |
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| Health and Lifestyle Behaviors | |
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| Health-Related Behavior Assessment | |
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| Selected Lifestyle Behaviors | |
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| Barriers to Action | |
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| Locus of Control | |
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| Methods for Decreasing Stressful Behaviors | |
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| Self-Monitoring | |
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| Tailoring | |
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| Material Reinforcement | |
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| Social Reinforcement | |
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| Social Support | |
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| Self-Contracting | |
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| Contracting with a Significant Other | |
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| Shaping | |
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| Reminders | |
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| Self-Help Groups | |
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| Professional Help | |
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| Application of Behavior Change Techniques | |
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| Example: Exercise | |
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| Behavior Change Theories and Stress | |
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| Stages of Change Theory | |
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| Self-Efficacy Theory | |
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| The Theory of Reasoned Action and the Theory of Planned Behavior | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Are Your Behaviors Healthy? | |
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| Are Your Lifestyle Behaviors Healthy? | |
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| What Are Your Barriers to Behaving Healthfully? | |
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| How Much Control Do You Have? | |
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| Diversity and Stress | |
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| "Minority" Defined | |
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| Positive Aspects of Minority Status | |
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| An Introduction to the Descriptions of Problems Paced by Minorities | |
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| Stressors Challenging Minorities | |
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| Health Status | |
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| National Health Objectives and Diversity | |
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| Infant Mortality | |
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| Life Expectancy | |
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| Years of Potential Life Lost | |
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| High Blood Pressure | |
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| Acquired Immune Deficiency Syndrome (AIDS) | |
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| Cancer | |
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| Mental Health | |
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| Poverty and Educational Level | |
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| Family Life | |
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| Homelessness | |
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| Family Structure | |
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| Age and Physical Disability | |
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| Elders | |
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| People with Disabilities | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Specific Applications | |
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| Occupational Stress | |
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| Occupational Stress Cycle | |
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| What Is Occupational Stress? | |
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| Why Is Occupational Stress of Concern? | |
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| Gender and Occupational Stress | |
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| Disease and Occupational Stress | |
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| Physiological Effects | |
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| Disease States | |
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| Psychological Effects | |
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| Occupational Stressors | |
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| Lack of Participation | |
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| Role Problems | |
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| Job Dissatisfaction | |
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| The Work Environment | |
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| The Workaholic | |
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| Burnout | |
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| Women and Work Outside the Home | |
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| Sexual Harassment at Work | |
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| Working in the Home | |
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| Interventions | |
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| Life-Situation Interventions | |
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| Perception Interventions | |
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| Emotional Arousal Interventions | |
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| Physiological Arousal Interventions | |
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| Managing Occupational Stress | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Do You Have Occupational Stress? | |
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| Are You a Workaholic? | |
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| Do You Have Burnout or Brownout? | |
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| Stress and the College Student | |
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| The Younger College Student | |
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| Lifestyle Change | |
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| Grades | |
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| Course Overload | |
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| Finances | |
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| Friendship | |
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| Love | |
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| Sex | |
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| HIV/AIDS | |
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| Other Sexually Transmitted Infections | |
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| Date Rape | |
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| Shyness | |
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| Jealousy | |
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| Breakups | |
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| The Older College Student | |
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| Career and School | |
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| Family and School | |
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| Self-Doubt | |
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| The Minority College Student | |
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| Interventions | |
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| Life-Situation Interventions | |
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| Perception Interventions | |
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| Emotional Arousal Interventions | |
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| Physiological Arousal Interventions | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| How Intimate Are Your Friendships? | |
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| What Type of Lover Are You? | |
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| Family Stress | |
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| The Family | |
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| Needs Satisfied by the Family | |
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| The Effective Family | |
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| The Changing Family | |
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| Marriage | |
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| Cohabitation | |
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| Divorce | |
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| Single-Parent Families | |
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| Gay and Lesbian Families | |
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| Family Stressors | |
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| The Dual-Career Family | |
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| Children | |
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| Family Planning | |
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| Adoption | |
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| Mobility | |
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| Violence: A Family Matter | |
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| Financial Stressors | |
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| Other Stressors | |
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| A Model of Family Stress | |
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| Interventions | |
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| Life-Situation Interventions | |
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| Financial Stress Interventions | |
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| Perception Interventions | |
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| Emotional Arousal Interventions | |
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| Physiological Arousal Interventions | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| Are You Ready for Marriage? | |
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| How Do You View Abortion? | |
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| Stress and the Elderly | |
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| The Elderly: A Description | |
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| Test of Knowledge About the Elderly | |
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| Adjustment in the Later Years | |
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| Erik Erikson: Life Crises | |
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| Robert Havighurst: Developmental Tasks | |
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| Positive Change | |
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| Exercise and the Elderly | |
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| Retirement | |
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| Caregiving | |
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| Death and Dying | |
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| Death | |
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| Dying | |
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| Grief | |
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| Interventions | |
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| Life-Situation Interventions | |
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| Perception Interventions | |
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| Emotional Arousal Interventions | |
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| Physiological Arousal Interventions | |
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| Summary | |
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| Notes | |
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| Internet Resources | |
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| What Are Your Attitudes Toward Death? | |
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| What Are Your Feelings About Death? | |
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| Epilogue | |
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| Appendix | |
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| Stress Information Resources | |
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| Glossary | |
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| Selected Bibliography | |
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| Credits | |
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| Index | |