STRESS MANAGEMENT: MEDITATION, TIME MANAGEMENT, NUTRITION AND EXERCISE

A. Holistic Models of Health and Coping
1. The ancient Greek prescription: sound mind and sound body
2. Holistic medicine
  a. Treating problems vs. treating people
  b. Wellness vs. illness
  c. Incorporating spirituality
    (1) Eastern traditions: Zen and Yoga
    (2) Western traditions: faith and prayer

B. Meditation
1. Origins
2. Western translation: Transcendental Meditation
  a. What is TM?
  b. The Wallace and Benson studies
  c. Effects on health and illness
3. Meditation vs. relaxation
  a. Similar or different?
  b. Benson’s shift from TM to RR
4. Biofeedback
  a. Defining biofeedback and its potential value
  b. The biodata
    (1) Muscle tension (EMG)
    (2) Alpha waves (EEG)
    (3) Body temperature
  c. Evaluating the benefits of biofeedback

C. Personal Life Management
1. Goals
  a. Setting realistic goals
  b. Self-monitoring
  c. Building in reward
  d. Schedules and habits
  e. Identifying and handling obstacles
2. Decision-making
  a. Expected value
  b. Balance sheet models
  c. The barriers to rational decision-making
    (1) Not considering enough options
    (2) Not seeking information
    (3) Framing effects
    (4) “Throwing good money after bad”
3. Managing resources
  a. Money
    (1) Budgeting
    (2) Controlling “deficit spending”
  b. Time
    (1) Barriers to time management
    (2) Priorities and the Pareto Principle
    (3) Overcoming procrastination

D. Diet and Exercise
1. Links to health
  a. Direct links: diet and exercise as health-promoting, risk-reducing
  b. Indirect links: diet and exercise as stress management
    (1) Increasing personal resources for coping
    (2) Reducing stress
2. Diet, stress and health
  a. The reciprocal relationship of diet and stress
  b. What is a healthy diet?
    (1) Quantity
    (2) Content
  c. The fat dilemma
  d. Pros and cons of vitamin supplements
3. Weight management
  a. Set-point theory
  b. The dangers of dieting
4. Exercise
  a. Physical benefits
  b. Mental and emotional benefits
  c. Aerobic vs. anaerobic exercise
  d. Developing an appropriate exercise plan

Copyright ©1998 Beverly J. Volicer and Steven F. Tello, UMass Lowell.  You may freely edit these pages  for use in a non-profit, educational setting.  Please include this copyright notice on all pages.