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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 | |