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Welding Deformation
Ninshu Ma
and
Residual Stress
Prevention
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Concept3:SensitivitytoInitialConditionsoftheSystem
Concept4:Self-OrganizationandEmergence
Concept5:Attractors
Concept6:Bifurcation
OverviewofStressManagementandPrevention
Stage1:LifeSituations/ChronicStressors
Stage2:PerceptionandEvaluation
Stage3:StressResponse
Stage4:Consequences
Summary
QuestionsforReview
SelectedAnswers
ReviewActivities
ReferencesandResources
2.TheBody’sReactionstoStress
TheBattleWithin NervousSystem
InitiationandControloftheStressResponse
TheBrainandStress
TheAutonomicNervousSystemandStress
TheEndocrineSystem
TheImmuneSystem
ImmunityandStress
TheCardiovascularSystem
TheGastrointestinalSystem
TheMusculoskeletalandSkinSystems
TheReproductiveSystem
NotAllDoomandGloom
Summary
QuestionsforReview
SelectedAnswers
ReviewActivities
ReferencesandResources
3SourcesofStressacrosstheLifespan
DevelopmentalTasks
DevelopmentalStagesandMajorStressors
TransactionalModelofStress
StressinChildhood
PrenatalandInfantStress
StressinElementary-School-AgeChildren
HowChildrenCopewithStress
StressinAdolescence
PeerRelationships
AcademicsandSchool
UnusualStressors
HowTeenagersCopewithStressors
StressinYoungAdulthood
FriendshipsandTribalAffiliations
SelectingaLifePartner
CollegeandStress
WhenStressLeadstoSuicide
Sex,Drugs,RockandRoll
CareerSelectionandStress
StressduringMiddleAdulthood
TheFamilyLifeCycle
StressinLaterAdulthood
AdjustmentstoRetirement
HealthChanges
Death Summary
QuestionsforReview
ReviewActivities
ReferencesandResources
4AdaptiveandMaladaptiveBehavior
TheoreticalModelsofCopingandAdaptation
PsychoanalyticModel
HumanisticModel
BehavioralModel
CognitiveModel
MindfulnessModel
EmotionalResponsestoStress
FearsandPhobias
AnxietyandPanicDisorders
ExistentialAngst
MonitoringAnxiety Depression
AngerandAggressiveBehavior
AngerManagement
MaladaptiveBehaviors
EatingDisorders
SubstanceAbuse
BehavioralAddictions
Workaholism
Summary
QuestionsforReview
ReviewActivity
ReferencesandResources
5IndividualandCulturalDifferences
PersonalityandStress
StatesversusTraits
TypeAPersonality
HelplessandHopelessPersonality
RepressivePersonality
CodependentPersonality
AddressingCodependencyIssues
GenderandStress
GenderDifferencesinStressResponses
GenderStereotypesandGenderRoleStressors
FeminineGenderRoleandStressors
MaleGenderRoleandStressors
GenderDifferencesinStress-RelatedDisordersandCopingStrategies
CultureandStress
CultureandtheTypesofStressorsExperienced CultureandtheAppraisalofStressors
CultureandtheChoiceofCopingStrategies
AcculturationStress
Summary
QuestionsforReview
SelectedAnswers
ReviewActivity
ReferencesandResources
PartII:StrategiesofStressManagementandPrevention
6.ChallengingStressfulThinking
PowerofMindsetsandCognitiveRestructuring
MostStressisSelf-Inflicted
CreatingMeaning
CognitiveTheoryinaNutshell
A:ActivatingEvent
C:EmotionalConsequence
B:IrrationalBelief
1.AbsoluteDemands
2Awfulizing
3.LowFrustrationTolerance
4.Musterbation
5AbsoluteJudgments
DisputingtheIrrationalBeliefs
ThePowerofLanguage
KeepingaThoughtJournal
Refraining
CeasingDisturbingThoughts
WhenChallengingStressfulThoughtsDoesn’tWork
Summary
QuestionsforReview
SelectedAnswers
ReviewActivities
ReferencesandResources
7ProblemSolvingandTimeManagement
ProblemswithoutSolutions
DifferencesbetweenConcernandWorry,andWhyitMatters
ProblemSolvingandStress
BarrierstoEffectiveProblemSolving
DevelopingProblem-SolvingSkills
ProblemOrientation
Problem-SolvingStyle
TimeManagementandStress
TheValueofTime
SixPrinciplesforTimeManagement
Procrastination
CausesofProcrastination
OvercomingProcrastination
StrategiesforTimeManagement
DifferentiatebetweenImportantTasksandUrgentTasks
DoLess,NotMore
FigureOutWhat’sGettingintheWay
GetaCalendar
MakeaListandCheckitTwice
FigureOutWhereYouWasteTime
MaketheBestof“DownTime”
MakeSomeNecessaryCuts
FindBalance
StopComplaining
Summary
QuestionsforReview
ReferencesandResources
8.PsychologicalandSpiritualRelaxationMethods
Prevention,Treatment,andCopingwithStress
ThreeCommonElementsofRelaxationTechniques
Element1:TheMind–BodyConnection
Element2:AlteredStatesofConsciousness
Element3:EnhancedInternalLocusofControl
GuidedImagery
TypesofGuidedImagery
HowtoPerformaTherapeuticImagerySession
HowDoesGuidedImageryWork?
AutogenicTraining
MindfulnessandMindfulnessMeditation
TypesofMeditation
ElementsofMeditativePractice
BenefitsofMeditation
SeekingSerenitythroughtheSpiritualPath
ThePowerofPrayer
Summary
QuestionsforReview
SelectedAnswers
ReviewActivity
ReferencesandResources
9.PhysicalMethodsforStressReduction
TheCostofProgress
BenefitsofPhysicalExerciseandActivity
ExerciseandStressReduction
KindsofPhysicalActivityandExercise PrinciplesforImprovingFitnessLevels
ProgressiveMuscleRelaxation
PMRTechnique
ClinicalBenefitsandCautions
Breathing
TheProcessofBreathing
Yoga
BackgroundonYoga
FundamentalConceptsofYoga
TaiChi
FoundationsofTaiChi PrinciplesofTaiChiMovement
MetaphoricalLessonsofTaiChi
Summary
QuestionsforReview
ReviewActivities
ReferencesandResources
10PreparingfortheFuture:CollegeandOccupationalStress
TheNatureofCollegeStress
Academics
Finances
SocialandIntimateRelationships
ChoiceofaCareer
BeingaNontraditionalStudent
BeingaMinorityCollegeStudent
DevelopingEffectiveStudyHabits
StudyHabitsforImprovedPerformance
Habit1:IdentifyClearGoalsandIntentions
Habit2:MakeitEasytoWork
Habit3:MakeLearningFun
Habit4:MaximizeYourResources
Habit5:ImproveYourMemory
Habit6:DemonstrateWhatYou’veLearned
OccupationalStress
SymptomsofOccupationalStress
SourcesofOccupationalStress
ReducingStressontheJob
Burnout:ASpecialFormofOccupationalStress
Summary
QuestionsforReview
ReviewActivity
ReferencesandResources
11.CareoftheSelf:NutritionandOtherLifestyleIssues
PortraitofaLifestyle
AssessingLifestyleDimensions
TechnologicalIntrusions
Diet,Nutrition,andStress
EatingandWeightProblemsNationwideandonCollegeCampuses
TheStressandEatingCycle
FoodsthatCanExacerbateStress
Caffeine
WardingOffStressthroughProperNutrition
UsingMyPlatetoDesignaBalancedDiet
EatingHealthfully:ASummaryofSuggestions
SmokingandTobaccoUse
WhyIsSmokingSoHarmful?
HowtoStopSmoking
ResponsibleUseofAlcohol
DealingwithAlcoholAbuse
Sleep
WhatHelpsYoutoSleepBetter?
ManagingYourFinances
SpendLessthanYouEarnandSavetheRest
StartInvestingEarly
KeepYourCreditClean
AvoidCreditCardInterest
BuyWhatYouNeedInsteadofWhatYouWant
Summary
QuestionsforReview
SelectedAnswers
ReviewActivities
ReferencesandResources
12StressandConflictinRelationships
EffectsofConflictonYourBodyandMind
FunctionsofConflict
GettingYourAttention
PowerandControl
ConflictRegulatesDistance
ConflictPromotesReflectionandGrowth
BarrierstoResolvingRelationshipConflicts
WorkingthroughRelationshipConflicts
DealingwithEmotionalorInterpersonalAbuse
DealingwithSexualHarassment
DateRape
PreventingAssaults
ImprovingYourRelationshipSkills
PracticeMindfulnessinCommunication
ListeningwithFocusedAttention
NonverbalCues
HowtoListen
RespondingReflectively
PuttingitAllTogether
ExpressingYourself
StrategiesforManagingConflict
StayFlexible
TitforTat
ReframeConflict
RepeatMantras
PracticeAssertiveness
ExittheConflict
Summary
QuestionsforReview
ReviewActivities
ReferencesandResources
PartIII:StrategiesofSynthesisandPrevention
13.ResilienceandStress
ResilienceandStress
ResilienceinAdulthoodandLaterLife
FactorsUnderlyingHumanResilience
ProtectiveFactors
TheHardyPersonality
TheTougheningFactor
LearnedOptimism
EmotionalResilience
SenseofCoherence
StrategiesforDevelopingResilience
LearningfromFailures
ProcessingFailuresEffectively
PracticethePrincipleofGivingUpandLettingGo
LetGooftheMaterialWorld
LetGoofthePast
LetGoofDysfunctionalBeliefs
BoostYourHardyPerceptionofLife
EmbraceParadoxicalTraits
DevelopHigherLevelsofEmotionalIntelligence
StrengthentheBiologicalFactorofResilience
Summary
QuestionsforReview
SelectedAnswers
ReviewActivities
ReferencesandResources
14.OptimalFunctioningandLastingChanges
AProactiveApproachtoStressManagementandPrevention
IdentificationofHumanStrengths
WhatAreYourSignatureStrengths?
AchievingWell-beingandMentalHealth
DeterminantsofHappiness
FlowandOptimalHumanFunctioning
TowardPeakPerformance:FromStresstoSuccess
StrategicPlanning
Self-Initiatives
MentalConditioning
RehearseunderStress
ScenarioPlanning
Perseverance,Perseverance,Perseverance
MakingChangesLast
WhatSabotagesLastingChange
SocialSupportSystem
SuggestionsforaPositiveStressManagementandPreventionProgram
AskforHelpifYouCan’tManageonYourOwn
AReviewofThingsYouLearned
AFinalSummaryandSomeHonest,RealisticPartingMessages
QuestionsforReview
SelectedAnswers
ReviewActivity ReferencesandResources
Glossary
Index
Welcometothejourneyofstressmanagementandprevention!IfeelthatImustbeone oftheluckiestguysintheworldIknowIronically,itallhastodowithbeingstressed outduringtheearlierpartofmycareer(youwillgetthestorylaterinthisintroduction).
Theusualapproachtothesubjectofstressisthatitisaltogetherabadthingthatmustbe “managed,”ifnoteliminated,atallcostsHowever,whenyoutakeaclassonstress management,learningsuchstressreductiontechniquesasdeepbreathing,mindfulness meditation,progressivemusclerelaxation,yoga,taichi,journaling,timemanagement, andvisualization,tomentionafewoftheoptions,youwillfindouthowmuchitwill transformyourlifeforthebetter.Likemanyofmystudents,theymayregretnothaving takenitatanearliertimeButIhavetogiveyouasoberingfact,namely,learningand practicingstressmanagementandpreventionskillsrequireslotsofself-discipline, significanttime,energy,andcommitmentinordertomakethechangeslastovertime
Therealityisthatmostpeopledon’tstickwithdiets,exerciseprograms,orstressreductionplansforverylong.Thatisonereasonwhythereisalwaysanewbest-selling bookonthemarketthatpromisesimmediate,dramaticresultswithlittleeffortThatis alsowhy,afewyearsafteryougraduatefromcollege,littlethatyoulearnedwillstick withyouOnereasonforthisisalackofrelevanceofthecontenttoyourpersonal interestsandgoals.Anotheristhatthematerialmaynothavebeenintroducedtoyouin awaythatwascompellingorinteresting
KeyQuestions
•Whatarethereasonsthatyouhavenotmaintainedimportantchangesinyour life,especiallythoserelatedtoyourhealth?
•Inwhichclasseshaveyoulearnedthemost?Whatcontributedtothatlearning remainingapermanentpartofyourlife?
•Whathavebeenthemostcriticalincidentsthathaveoccurredinyourlifeand howhavetheyimpactedonthechoicesyouhavemade,aswellasthoseyouare consideringinthefuture?
•Afterreadingthepersonalstoryoftheauthor,whatmightyouexpectfromwhat willfollow?
Youmayneverhavealearningexperiencethatismoredirectlyrelatedtoyoursuccess andsatisfactioninlifethanthisclassonstressmanagementandprevention.Mygoalis toassistyourinstructorsothatthisexperiencewillnotonlyteachyousomenewskills toreducethestressinyourlifeinthepresentandthefuture,butalsotohelpyou approachtheinevitablepressuresinlifeinsuchawaythatyoucanperformatpeak levelswhetherinschool,onthejob,orintherelationshipsthatmeanthemosttoyou
Youalreadyknow,frompreviousexperience,whatittakesnotonlytolearn something,buttomakeitpartofwhoyouareandthewaysyoufunction characteristically.Inorderforthemethodsinthisclasstobecomeapermanentpartof yourrepertoire,severalfactorsmustbeoperating:
1YoumustactivelyengagewiththecontentYoucan’tjustreadaboutthesubject, orlistentolecturesaboutit;youmustthinkcriticallyaboutthematerialandtry itoutforyourself.
2YoumustpersonalizeandadaptthelearningtoyourparticularneedsWith anythingthatyoureaditislegitimateforyoutoaskyourselfwhatthishastodo withyourlifeYouaretheonewhomustfigureoutwaystotaketheseideasand applytheminwaysthatmeanthemosttoyou.
3Practiceandrehearsalareanecessarypartofanysystematiclearningprogram. Atfirst,newskillsseemawkwardandtime-consuming.Overtime,with diligenceandeffort,theybecomeaseasyforyouasdrivingacar(whichonce seemedawkwardandfrustrating)Inorderforyoutobewillingtodevotethe timeandenergyintopracticingnewskills,withoutincreasingyourstresslevels, you’llneedtofeelasiftheeffortisworththeoutcome
4.Finally,youneedasupportsystemtoreinforceyourefforts.Itmaybefairly difficultforyoutoundertakenewbehaviorsunlessyouaresurroundedbythose whosupportwhatyouaredoingThatisonedistinctadvantageofhaving classmateswhoarepartofthissamejourney.
Withthesecautionsinmind,Iinviteyoutokeepanopenmindtotheideasthatwill bepresentedtoyou,aswellastothinkcriticallyandrealisticallyaboutwhatyouare preparedtodoinyourlife,andwhatyouarenot.Youcertainlyhaveenoughstressful circumstancesthatyoudon’tneedadditionalburdens,orcommitments,unlesstheycan bedemonstratedtolightenyourloadsignificantly.Iaimtoshowyouhowtodothat notjustfromsolidtheoryandresearch,butalsobasedonyourownexperiences
Atextbooksuchasthisnotonlyinvolvespresentationsofcontent,butalsoengages youinaprocess.Thisis,afterall,averypersonalsubject:Iamtalkingaboutthosetimes whenyouaremostvulnerableandmosthelplessIfIexpectyoutoreflecthonestlyon thoseinstanceswhenyoufeelmostfloodedbyanxiety(aswellaswhatyoucando aboutit),thenImustbewillingtodothesametoearnyourtrustandrespectMy expertiseintheareasofkinesiology,sportpsychology,cognitivepsychology,pedagogy, healthscience,andstress,taichi,andqigongisinformednotonlybymyresearch,
teaching,andpractice,butalsobymypersonalhistory
IfirstfeltattractedtothesubjectofstressmanagementbecauseIexperiencedsomuch stressinmylifeAtage23,IcametopursuemygraduatestudiesinAmericawithvery limitedfinancialresourcesandnorelativeshere.Ileftbehindmyfamilyandmywife whomIhadmarriedjustafewweekspriortoboardingtheplane.Iwastotallyaloneand utterlyunsureaboutmyfuture
Afterseveraldaysspentrecuperatingfromjetlagandadjustingtomynewhomein ruralFlorida,anewsemesterimmediatelystartedIwasscheduledtotakefourgraduate classesthatwereintenseanddemanding.Iworkedmyheartoutforthesecourses,each ofwhichrequiredahugetermpaper(inEnglishratherthanMandarin!).Ispentseven consecutivesleeplessnightscrankingoutthosepapersAlthoughIwaspleasedtoreceive excellentgrades,Ialsobegantoexperiencechestpains,aswellasdifficultybreathing.I medicatedmyselfwithaspirinandtriedtotakeiteasy,andnoticedsomereliefof symptoms.Later,Ibeganjoggingregularlyandplayingbasketball,whichhelped immensely.
MystressstartedtobuildagainaboutthetimeIcompletedmygraduatestudiesFirst, wefoundoutthatmywifewaspregnantwithourfirstchild.Second,Ibeganmyfirst teachingjobandhadtopreparefourconferencepresentationssimultaneouslyOnthe inside,Ifeltalmostparalyzedwithstress,butIbehavedasifIhadeverythingunder control.
Duringthistime,Istoppedexercisingandbeganeatingjunkfoodbecauseitwas cheapandconvenient.IrecognizedthesamesymptomsofbreathlessnessthatIhad experiencedearlierAfterstrollingforafewminutes,Istartedtofeellight-headedand experiencedincreasingchestpains.Ifelltotheground,clutchingmychest,inthethroes ofwhatIbelievedwasamassiveheartattack
Irecoveredthatevening,figuringithadbeenafalsealarm.Whenthesymptoms returnedthefollowingmorning,mywifedrovemeimmediatelytothehospital.Wehad nohealthinsuranceandverylittlemoney,sothethoughtofpayingthehospitalbillonly addedtomysenseofimpendingdoom.Bythetimethedoctorcameintoseeme,Iburst outsobbingIcriedsohardthatIcouldn’tspeakAfterconsultingwithseveral specialists,Ieventuallylearnedthatmyheart-attack-likesymptomswereinducedby severestress.UntilIlearnedtocontrolthesesymptoms,Iwouldremainvulnerableto bothstomachailmentsaswellasotherdistressingfeelings
Thisexperiencegotmyattentionlikenothingelsecould.Ibegantoexaminetheways Iconductedmylife,especiallymytendencytoprocrastinateandputthingsoffuntilthe lastminute.IhadbeenacompetitiveathleteinChina,buthadvirtuallygivenup exerciseafterarrivinginAmericabecauseIwassodriventosucceedacademically. Withindaysafterthehospitalvisit,Istartedpracticingtaichi,aformofmoving meditationIwillteachyoulaterinthisbook.
IwishIcouldtellyouthatIlivedhappilyeverafterthatuponembarkingonthis plantomanagethepressuresinmylife,Ihavebeenstress-freeeversince.However,life stressorsseemedtoariseinproportiontothespeedIlearnedtoadapt.
Playingbasketballorpracticingtaichididn’tseemtoputadentinthepressurethat hadnowmigratedfrommychestdowntomystomach.Ibeganexperiencingsevere stomachproblemsRatherthansurrendering,however,IdecidedtoapplywhatIhad beenlearningalltheseyearsabouthealth.Iknewthat,inordertodealwithseverestress likethis,Ihadtotakecareofmybody,mymind,andmysoul.Ilearnedthatphysical fitnessisjustonecomponentofwell-beingInordertobehealedandhealthy,Imust enhancetheotherpartsofmylifeincludingworkproductivity,interpersonal communication,andspiritualityMostofwhatyouwillreadinthisbookIhavetested personallyandhaveappliedtomyownlife.
OneofmygreatopportunitiescamewhenIwasassignedtoteachstressmanagement, ageneraleducationclassonourcampus.Myskillsandknowledgeabout stressmanagementandpreventionbegantoexpandanddeepenwithteaching.Imagine thatmystudentsonlyhearmeteachtheconceptsandskillsofstressreductiononce whileIhaveheardmyselfcountlesstimestothepointthatthesegreatideasfindtheir wayintomyfeelingsandactionsAnotherimportantskillIlearnedtomanagemystress iscountingblessingsandshowinggratitude.So,letmesincerelyshowmygratitudeto mymentorandcollaboratorDr.JeffreyKottlerwhogenerouslyletmetakeoverthe bookIamgratefultomywifeandchildrenwhoseloveandsupportsustainedmy motivationduringtherevisionofthisedition.
ForReflection
Note:Thisisthefirstofmanyreflectiveexercisesandactivitiesthatyouwillbeaskedto completethroughoutthisbook,aswellastheaccompanyingworkbookTheyare intendedtohelpyouputintopracticetheprinciplesassociatedwithlastingchange.In otherwords,ifyouwantthethingsyoulearninthisclasstostickwithyouoveryour
lifetime,ratherthanmerelymemorizeandforgetthemafterthesemesterisover,thenit iscriticalforyoutoapplytheideastoyourownlife.Thismeanstakinganactivepartin reflectingonthecontentandmakingitrelevanttoyourparticularsituation Personalizingtheconceptsandapplyingtheprinciplestoyourdailylifewillhelpyou makechangesinyourownlife.
Inthepersonalstoryofyourauthor,Idisclosedafewofthecriticalincidentsofmylife thathavemostshapedwhoIam,includingcareerandpersonallifestylechoices.Note belowseveralofyourmostsignificantlifeexperiencesthatinfluencedyou,forbetteror worse
Howhavetheseparticularincidentscontinuedtoinfluenceandaffectyou?
Summary
Inthispersonalintroductiontothetext,Ihavetriedtobehonestandrealisticregarding whatliesahead.Ican’timaginethatthereisanyclassyoucouldevertakethatcouldbe morevaluableandtransformativethanonethatteachesyoutopreventandmanage stress.Suchskillswillnotonlyhelpyoutobemoreproductiveandperformathigher levelsinallareasofyourlifebut,justasimportantly,willhelpyoutofindgreater enjoymentinwhatyouaredoingandhowyouareliving.
MypersonalintroductionwasintendedtodemonstratethatalthoughIhavesome expertiseintheareaofstress,conductingresearchinthisareaandteachingtheclassfor manyyears,Iamalsoaworkinprogress.IsoenjoystudyingthisareabecauseIfindit sopersonallyrelevantIhopemyownstoryintriguesandinspiresyouenoughtotrust thatwhatIhavetoofferhasbeentestednotonlybyresearchinthefield,butbymy ownexperiences.Asmuchaspossible,ItrytopracticewhatIwillteachyou.
Nomatterwhatyouviewasyourownstrengthsorweaknesses,nomatterwhatyour personalityislike,oryourlifeexperiences,orwhatyouhaveenduredorsuffered,or howyoufeelvulnerable,youcanmakegreatstridesinyourpersonalfunctioningThis studyofstressmanagementwillteachyouwhatyouneedtoknowtofunctionmore effectivelyineveryaspectofyourlife
AbouttheAuthor
DavidDChenisprofessorofkinesiologyatCaliforniaStateUniversity,FullertonHe hasauthoredandco-authoredmorethan20researcharticlesintheareasofmotor learning,sportpsychology,stressreduction,andtaichiHisresearchinterestsinclude mindfulnesspractices,humanperformanceunderstress,feedbackstrategiesinmotor skilllearning,andself-regulatedlearning.Hehastaughtoristeachingstress management,motorcontrolandmotordysfunction,motorcontrolandlearning, advancedstudiesinteachinghumanmovement,motordevelopment,sportpsychology, andtaichiHehasbeenaconsultantofstressreductionforcorporationsand organizationsandisanadjunctprofessorforaninstituteoforientalmedicineinLos Angeles.
