Index
A
Achor, Shawn
Acknowledge (“five As”)
active strategies, for repair
acute response, to stress
Adapt (“five As”)
adrenal dysfunction
adrenaline
alcohol
as inflammatory
sleep and
allergies, food
Allow (“five As”)
American College of Sports Medicine
American Journal of Epidemiology
American Society of Addiction Medicine
antioxidants
anxiety
about travel
statistics
AOL
Appreciate (“five As”)
apps
Bloom (Mindbloom)
GPS for the Soul
Sleep Stream
artificial sweeteners, as inflammatory food
assessment, of stress addiction
attention
attitude. See also BEATs (Boundaries, Expectations, Attitude, Time)
avocados
Aware (“five As”)
B
beans
BEATs (Boundaries, Expectations, Attitude, Time)
defined
organizational
personal
samples of
behavior change
difficulty of
strategic plan for change (See also redesign)
stress as stimulus for
berries
biofeedback
biological testing
Blackburn, Elizabeth
blood sugar
Bloom (Mindbloom) (app)
boundaries, setting. See also BEATs (Boundaries, Expectations, Attitude, Time)
brain
brain-derived neurotrophic factor (BDNF)
“CFO brain” versus “CEO heart,”
cognitive training
information overload
love and
mindset matters
neurochemicals
placebo effect
psychological response to stress
rewiring patterns of thought
stress addiction symptoms and
See also hormones
breathing exercises
explained
Stepping Stone Strategies
British Medical Journal
C
caffeine
as external stimulant
as inflammatory
sleep and
“CFO brain,” “CEO heart” versus
change. See behavior change
checklists
Energy Repair Checklist
Optimal Oscillation Checklist
Rethink Checklist
Stress-Less Checklist
chocolate, dark
chronic stress
“CFO brain” versus “CEO heart,”
defined
difficulty of relaxing and
energy requirements and
implications from
information overload and
reward system and
coconut oils
coffee. See caffeine
cognitive training
coherence
comfort zone, pushing outside of
communication, attitude and
corn, as inflammatory food
cortisol
C-reactive protein
Creating Your Optimal Performance Pulse (Stepping Stone 5)
cruciferous vegetables
Crum, Alia
D
dairy, as inflammatory food
dark chocolate
dehydration
Diagnostic and Statistical Manual of Mental Disorders
diagnostic tools
distraction resistance
distress
DNA
dopamine
Dweck, Carol
E
eggs
elimination diet
employment
chronic stress and
passion for career
work stress
EmWave (biofeedback program)
energy
energetic pulse
energy-enhancing rituals
Energy Repair Checklist
exercise for
requirements for
stress addiction symptoms and
stress management success for
See also rebuild; repair; rest
energy drinks. See caffeine
“energy vampires,” 82–83
Enough (Stepping Stone Strategy)
eustress
excess postexercise oxygen consumption (EPOC)
exercise
cardiovascular
fatigue and
frequency of
importance of
recharging energy and
for repair
time intervals for
expectations, xxi. See also BEATs (Boundaries, Expectations, Attitude, Time)
F
fat, storage of
fatigue
stress addiction and
stress management for
fatty fish
fiber
fight-flight-freeze response
fish
“five As,”
focusing aids, for breathing exercises
FOMO (fear of missing out)
Fredrickson, Barbara
friends, importance of
fruit
fun, importance of
G
genetics, stress addiction and
glucose
balancing blood sugar and
eliminating irritants and
need for
glycemic index
Gottman, John
GPS for the Soul (app)
gratitude, practicing
green vegetables
H
Hanna, Heidi
personal experience with stress
The SHARP Solution: A Brain-Based Approach for Optimal Performance
Synergy Metabolic Profile
happiness, practicing gratitude for
Happiness Advantage, The (Achor)
Harvard University
health issues, from chronic stress. See also brain; heart health
heart health
cardiovascular training for
“CFO brain” versus “CEO heart,”
heart rate variability (HRV)
Institute of HeartMath
sleep for
social connection and
HeartMath. See Institute of HeartMath
hormones
adrenal dysfunction
adrenaline
cortisol
dopamine
oxytocin
stress addiction and
How of Happiness, The (Lyobomirsky)
Human Performance Institute
hydration
I
individualization, of repair activities
inflammation
anti-inflammatory foods
inflammatory foods and
meditation for
recharging energy and
information overload
Inner Balance (biofeedback program)
Institute of HeartMath
intention
interval training
importance of
sample workout
irritant elimination
J
journaling
L
laughing groups
leafy greens
lentils
Let In, Let Go, and Find Your Ideal Flow (Stepping Stone 3)
letters, of thanks
lifestyle
food preparation and
strategic plan for change (See also redesign)
See also behavior change
lights, in bedroom
loneliness
love, rethinking and
low-glycemic snacks
Lyobomirsky, Sonja
M
management, of stress. See stress management success
mantras
explained
Stepping Stone Strategies
marriage
positivity and
as social connection
massage
meals, frequency of
meditation practices
Mediterranean diet
metabolism
exercise and
rebuliding and
mindful breathing
Mindset (Dweck)
mindset matters
mindsight meditation
minerals
money
cost of chronic stress
lottery winners and
self-care and
monounsaturated fat
mood disorders, rates of
mortality rates, retirement and
movement. See exercise
multitasking, productivity and
My Brain Solutions
My Calm Beat (My Brain Solutions)
N
napping
nature, nurture versus
neurochemicals
neuroplasticity
Nokia
noradrenaline
nutrition
at bedtime
healthy balanced meal example
nourishing body with
recharging energy and
nuts
O
obstacles, overcoming
olive oil
omega-3 fat
operating system, reprogramming. See redesign; rethink
Optimal Oscillation Checklist
optimism
organizational culture. See also BEATs (Boundaries, Expectations, Attitude, Time)
oscillation
Optimal Oscillation Checklist
process of
rebuilding and
stress management success and
oxidative stress
oxygen
oxytocin
P
panic attacks
parasympathetic system
passion, for career
passive strategies, for repair
peak performance, stress addiction and
peanuts, as inflammatory food
Peele, Stanton
perception
need for managing
reaction to stress and
“phantom vibration syndrome,”
physical activity. See exercise
physiological coherence
placebo effect
polyphenols
positivity
gratitude and
positive psychology
positivity ratio
Purpose, Perspective, and Positivity (Stepping Stone 4)
Positivity (Frederickson)
presenteeism
productivity, multitasking and
protein, lean sources of
Purpose, Perspective, and Positivity (Stepping Stone 4)
R
rebuild
as building block of pyramid
cognitive training for
coherence and
interval training, sample workout
interval training importance for
Let In, Let Go, and Find Your Ideal Flow (Stepping Stone 3)
pushing outside comfort zone for
recovery process and, xx–xxii
recharge process
expectations and (See also BEATs (Boundaries, Expectations, Attitude, Time))
need for
See also rebuild; repair; rest
recovery
five steps of process
as lifelong process
as necessary
need for managing
recovery process and
See also rebuild; redesign; repair; rest; rethink
redesign
as building block of pyramid
Creating Your Optimal Performance Pulse (Stepping Stone 5)
organizational BEATs (Boundaries, Expectations, Attitude, Time)
personal BEATs (Boundaries, Expectations, Attitude, Time)
strategic plan for
relaxation techniques
breathing exercises
coherence and
meditation practices
See also Stepping Stone Strategies
repair
as building block of pyramid
exercise for
fun and
Gratitude (Stepping Stone Strategy 2) for
nutrition and lifestyle
nutrition for
passive and active strategies for
practice gratitude for
recovery process and
self-compassion for
rest
breathing exercises
as building block of pyramid
eliminated irritants
Enough (Stepping Stone Strategy 1)
meditation practices
need for
recovery process and
setting boundaries and (See also BEATs (Boundaries, Expectations, Attitude, Time))
social rest
Stepping Stone Strategies, explained
Stress-Less Checklist
rethink
as building block of pyramid
love and
mindset matters and
placebo effect and
positivity and
Purpose, Perspective, and Positivity (Stepping Stone 4)
recovery process and
Rethink Checklist
rewiring patterns of thought
retirement, mortality rate spike and
reward system, chronic stress and
ruminating. See thoughts
S
Sapolsky, Robert
seeds
Seigel, Dan
self-care
importance of
resources needed for
self-compassion for
Seligman, Martin
Selye, Hans
sensitivities testing, for foods
serotonin
SHARP Solution: A Brain-Based Approach for Optimal Performance, The (Hanna)
sleep
napping
need for
watching TV and
Sleep Stream (app)
snacks, low-glycemic
social laughter clubs
social media
social rest
sounds
soy, as inflammatory food
spices
Stepping Stone Strategies
Creating Your Optimal Performance Pulse
Enough
explained
Gratitude
Let In, Let Go, and Find Your Ideal Flow
Purpose, Perspective, and Positivity
stimulants
biochemical dependence on stimulation and
caffeine
eliminating stimulating foods
stress addiction
assessing
biochemical dependence on stimulation and
chronic stress and
defined
example of
nature versus nurture
stress, defined
stress as additive and accumulative
stress management success
stress response and
symptoms of
unmanaged reaction to stress
“stressful seven,”
stress management success
energy-enhancing rituals
facing truth for
oscillation as fundamental strategy
overcoming obstacles
self-care
simple rules for
steps of
substance abuse, addictive behaviors and. See also alcohol
sugar, as inflammatory food
support system
sweet potatoes
switch cost
sympathetic system
Synergy Metabolic Profile
T
technology
feel-good chemicals from
social media and
telomerase
telomeres
theobromine
thoughts
energy and
rewiring patterns of thought
stress management success for
time, redesign and. See also BEATs (Boundaries, Expectations, Attitude, Time)
travel, anxiety about
truth, facing for stress management success
TV, watching at bedtime
U
University of California
University of London
urination
V
vegetables
vitamins
W
water
well-being, gratitude and
wheat, as inflammatory food
Y
Ybarra, Oscar