Stress Management – Developing Resilience in an Evolving World

Pardess Mitchell, EdD, MCHES, is a professor at Harper College in Palatine, Illinois, where she also serves as department chair. She teaches a variety of courses, including health, women's health, community health, drugs in our culture, and public health, all of which cover the topic of stress management. Pardess Mitchell recently coauthored Drugs Across the Spectrum, Ninth Edition (Cengage, 2024) and has contributed to other textbooks, including Access to Health and Health: The Basics (both from Pearson). She received her bachelor's degree in health education from the University of Maryland, her master's degree in health education from Southern Illinois University, and her doctorate in education, curriculum and instruction from Northern Illinois University.

Part I. Introduction to Stress and Well-Being

Chapter 1. Understanding Health and Wellness
Defining Health and Wellness
Influences on Wellness
Dimensions of Wellness
Mind–Body Connection
Proactive Ways to Manage Stress
Summary

Chapter 2. Understanding Stress
Stress and Stressors
Stress Response Stages
Types of Stress
Optimal Levels of Stress
Stress Reactivity
Societal Stress
Summary

Chapter 3. Stress and the Body
Nervous System
Endocrine System
Reproductive System
Cardiovascular System
Enteric Nervous System
Renal System
Musculoskeletal System
Respiratory System
Immune System
Integumentary System
Summary

Part II. Managing Stress Using Dimensions of Wellness

Chapter 4. Physical Wellness
Physical Activity
Healthy Eating
Rest, Relaxation, and Sleep
Summary

Chapter 5. Emotional Wellness
Function of Emotions
Emotions and Stress
Basic Emotions
Managing Emotions
Self-Awareness
Resilience
Self-Esteem
Choosing Optimism
Positive Self-Talk
Laughter
Summary

Chapter 6. Intellectual Wellness
Benefits of Intellectual Wellness
Intellectual Wellness and Stress
Enhancing Intellectual Wellness
Goal Setting and Stress
SMART Goals
Problem Solving
Changing Distorted Thinking
Resilience and a Growth Mindset
Summary

Chapter 7. Social Wellness
Benefits of Social Wellness
Social Support and Stress
Relationships
Interpersonal Communication
Managing and Resolving Conflict
Summary

Chapter 8. Spiritual Wellness
Spirituality and Religion
Components of Spiritual Wellness
Spiritual Wellness and Stress
Altruism
Gratitude
Empathy
Compassion
Summary

Chapter 9. Environmental Wellness
Environmental Wellness and Stress
Personal Surroundings
Nature
Built Environment
Light
Temperature
Air Quality
Noise
Color
Summary

Part III. Practical Strategies for Managing Stress

Chapter 10. Mind–Body Approaches
Yoga
Meditation and Mindfulness
Breath Work
Art Therapy
Movement Therapy
Summary

Chapter 11. Proactive Approaches
Strengths-Based Approach to Stress Management
Identifying Your Triggers
Practicing Self-Care
Planning and Prioritizing
Managing Your Time
Managing Your Resources
Leveraging Support
Knowing When to Seek Professional Help
Summary