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On the Web - Concept 17

Web17-01: Mechanisms for the Effect of Exercise on Stress Reduction

Web17-02: Recreation and Leisure

Web17-03: Stress Management Techniques and Exercises

Web17-04: Web Resources

Web17-05: Supplemental Readings

Web17-01: Mechanisms for the Effect of Exercise on Stress Reduction

There are a variety of hypothesized mechanisms for the benefits of exercise on stress reduction. It is difficult to isolate the primary mechanisms. It is possible, that individuals may be influenced by these benefits in a differential manner.

• Distraction

-Exercise provides time away from the stresses of the day. This
mechanism is difficult to discount.

• Endorphin

-Endorphins are opiate-like chemicals that the body produces
naturally during periods of stress or physical exertion to relieve
pain. Some evidence suggests that they may be involve

• Neurotransmitter

-During exercise, the body releases higher levels of dopamine. These hormones.

• Thermogenic

-Exercise increases core body temperature

• Self-esteem

-Exercise can be a gratifying and fulfilling activity for people. The act of doing something good for self can promote self-esteem

For additional information visit the American Institute of Stress (www.stress.org)

Web17-02: Recreation and Leisure

While nearly everyone laments "not having enough free time", the choice about how leisure time is spent is a personal decision and a matter of priorities. Experts in leisure studies have defined the construct of 'leisure resourcefulness' to explain why some people enjoy a variety of satisfying leisure experiences and others cannot. While leisure is defined as "time free from demands", making optimal use of your leisure time requires the ability to clearly understand your interests and to make time in your schedule to pursue them. Leisure resourcefulness is a construct that defines the ability to create meaning and value from leisure time activities. The construct is composed of two components:

1. The ability to identify interests and preoccupations at different times during your life (interests change over time and it is important to sense change in focus as they occur).


2. Translate interests into involvement

Developing leisure resourcefulness is important to the study of stress management. Individuals who build enjoyable and meaningful leisure activities into their life. Outdoor activities are a popular form of leisure for many Americans. In the National Survey on Recreation and the Environment (1995) approximately 17,000 Americans were interviewed to learn about the outdoor recreation activities of typical adults. The Results showed that 94.5% of Americans (over 189 billion) participated in at least one form of outdoor recreation. The top activities are listed below:

• Over 100 Million participants:
  Walking, visiting a beach, gathering outdoors with family, and sightseeing


• 60-99 Million participants:
  Visiting a nature center, visiting a historic park, playing yard games, attending outdoor sporting events and concerts, swimming and wildlife viewing


• 40-60 Million participants:
  Hiking, boating, skiing, bird watching, fishing, running, biking, motor boating


• 25-40 Million participants:
  Tent camping, wildlife viewing, volleyball, off-road driving, softball, golf, basketball.

Visit the Lifestyle Information Network at http://www.lin.ca/ to learn about the promotion of healthy leisure.

Web17-03: Stress Management Techniques and Exercises

There are many valuable resources for information on stress management techniques and exercises. Listed below are some of these helpful techniques:

1. Yoga
2. Exercise
3. Good Nutrition
4. Deep Breathing
5. Using Reminders
6. Visualization
7. Listening to Music
8. Time Outs
9. Naps
10. Organization

The following websites contain details on the stress reduction techniques listed above:

http://www.primusweb.com/fitnesspartner/

http://www.exercise.htm

http://stress./studentstress

http://stress.schoolstress.htm

http://www.mentalexercises

Web17-04: Web Resources

American Institute of Stress – www.stress.org

American Psychological Association – www.apa.org

International Stress Management Association – www.isma-usa.org/about.htm

Mental Health Resources – www.mentalhealth.about.com

National Institute of Mental Health – www.nimh.nih.gov

National Mental Health Information Center– http://www.mentalhealth.samhsa.gov

Time Management for College Students – http://www.time-management-for-students.com

Web17-05: Supplemental Readings

References new to 7e/14e:

Blonna, R. 2007. Coping with Stress in a Changing World (4^th ed.). New York: McGraw-Hill.

Gardner, B. et al. (2005). Cognitive therapy and behavioural coping in the management of work-related stress: An intervention study. Work and Stress 19: 137-152.

Green, P. and Skinner, D. (2005). Does time management training work? An evaluation. International Journal of Training and Development 9: 124-139.

Greenberg, J. S. 2006. Comprehensive Stress Management (9^th ed.). New York: McGraw-Hill.

Gruzelier, J. H. (2002). A review of the impact of hypnosis, relaxation, guided imagery and individual differences on aspects of immunity and health. Stress 5: 147-163.

Kim, Y. and Seidlitz, L. (2002). Spirituality moderates the effect of stress on emotional and physical adjustment. Personality and Individual Differences 32: 1377-1390.

Lakein, A. (1989). How to get control of your time and your life. Signet:

Misra, R. and McKean, M. (2000). College students' academic stress and its relation to their anxiety, time management, and leisure satisfaction. American Journal of Health Studies 16: 41-51.

Nonis, S. A. et al. (1998). Influence of perceived control over time on college students' stress and stress-related outcomes. Research on Higher Education 39: 587-605.

O'Keefe, E. J. and D. S. Berger. 2007. Self-management for College Students: The ABC Approach (3^rd ed.). Hyde Park, NY: Partridge Hill Publishers.

Romas, J. A. and M. Sharma. 2007. Practical Stress Management: A Comprehensive Workbook for Managing Change and Promoting Health (4^th ed.). San Francisco: Benjamin Cummings.

Rosenzweig, S. et al. (2003). Mindfulness-based stress reduction lowers psychological distress in medical students. Teaching and Learning in Medicine 15: 88-92.

Scully, D. et al. (1998). Physical exercise and psychological well-being: A critical review. British Journal of Sports Medicine 32: 111-120.

Tkachuk, G. A. and Martin, G. L. (1999). Exercise therapy for patients with psychiatric disorders: Research and clinical implications. Professional Psychology: Research and Practice 30: 275-282.

Ussher, M. et al. (2001). Effect of a short bout of exercise on tobacco withdrawal symptoms and desire to smoke. Psychopharmacology 158: 66-72.

References from Past Editions:

• A Guide to Managing Stress. Daly City, CA: Krames Communications, n.d.
• American Institute of Stress. "Signs and Symptoms of Stress." In Aviation Medical Bulletin. Atlanta, GA: Harvey W. Watt and Co., March, 1991.
• Anderson, M.B., & J.M. Williams. "A Model of Stress and Athletic Injury: Prediction and Prevention." Journal of Sport and Exercise Psychology 10(1988):294–306.
• Blonna, R. Coping with Stress in a Changing World. St. Luis, MO: McGraw-Hill, 1999.
• Benson, H. Beyond the Relaxation Response. New York: Berkeley Publishing Group, 1985.
• Burns, D. D. The Feeling Good Handbook. New York: Plume, 1999.
• Coleman, D., & J. Gurin. Eds. Mind/Body Medicine. Consumer Reports Books, Fairfield, OH:1993.
• Corbin, D. E. (ed.). Perspectives: Stress Management. Boulder, CO: Coursewise Publishing Co, 1999.
• Csikszentmihalyi, M., & R. Graef. "Feeling Free." Psychology Today 12(1979):84.
• Dement, W. C. & Vaughn, C. The Promise of Sleep. New York: Delacorte Press, 1999.
• Gallup, G., & F. Newport. "Despite Dissatisfaction with Way Things Are Going, Americans Remain Positive." The Gallup Poll Monthly 298(1990):10.
• Girdano, D. & Everly, G. Controlling Stress and Tension. (6^th Ed.) Needham, MA: Allyn and Bacon, 2000.
• Greenberg, J.S. Coping With Stress: A Practical Guide. 3d ed. Dubuque, IA: Wm. C. Brown Publishers, 1990.
• Greenberg, J.S. Comprehensive Stress Management. 5th ed. Dubuque, IA: Brown &Benchmark Publishers, 1996.
• Hauri, P., et al. "Slumber Strategies." Health 22(1990):57.
• Hjelm, J. & R. C. Johnson. Spiritual Health: "An Annotated Bibliography" Journal of Health Education. 27(1996), 248-252.
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• Jacobson, E. You Must Relax. New York: McGraw-Hill, 1978.
• Landers, D. The Influence of Exercise on Mental Health. In Corbin, C. B. & Pangrazi, R. P. (ed.). Towards a Better Understanding of Physical Fitness and Activity. Scottsdale, AZ: Holcomb-Hathaway, 1999, Chapter 16.
• Lazarus, R.S. "Theory-Based Stress Measurement." Psychological Inquiry 1(1990), 3-13.
• Leatz, C.A. Unwinding. Englewood Cliffs, NJ: Prentice-Hall, 1981.
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• Morgan, W.P., & S.E. Goldston, eds. Exercise and Mental Health. New York: Hemisphere, 1987.
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• Paliwal, Y., et al. "Stress and Cardiovascular Disease." Hospital Medicine n.d., 12, 16.
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• Selye, H. The Stress of Life. 2d ed. New York: McGraw-Hill, 1978.
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• Siegel, B.S. Love, Medicine, and Miracles. New York: Harper and Row, 1986.
• U.S. Department of Health and Human Services. Healthy People 2010 Objectives: Draft for Comment. Washington, DC: U.S. Department of Health and Human Services, 1998, Objectives Chapter 23: Mental Health and Mental Disorders.
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