Tech Stress by Erik Peper, Ph.D. -- Read -- Imperial Library of Trantor

Index

Cover Title Page Praise for Tech Stress Copyright Introduction Part 1: How Technology Is Hijacking Our Lives

1: Getting Back in Sync 2: Genetics: We’re Hardwired Like Ancient Hunters

Hardwired for Danger Evolutionary Traps Defined

3: Stress: Do I Feel Safe?

When the Reptilian Brain Takes Charge What You Can Do about Stress

4: A Closer Look at Stress

How the Brain Sorts Out Stress Understanding the Freeze Response Stressed or Hypervigilant? Safe? Risky? or Life-Threatening? Breath: The Mirror of Your Reactivity A Threat or a Stimulating Challenge? What You Can Do

5: Inactivity: Why Sitting Is the New Smoking

Sitting Nine Hours a Day Creating a Dynamic Workstyle What You Can Do

6: Strain: How Strain Causes Pain

Documenting the Role of Tension in Injury Consequences What You Can Do

7: Am I Addicted to My Phone?

The Addictive Nature of Media Evolutionary Traps Revisited Knowledge Is Power, unless It’s Fake News A Culture of Immediacy Multitasking, Interruptions, and Distractions Reducing the Risk of an Accident Is My Phone Dumbing Me Down? What You Can Do

8: Is My Phone Depressing Me?

Posture, Strain, and Pain How Posture Can Drain Energy Slouching Can Drive Down Your Hormones Practical Things You Can Do About Your Posture

9: Caught Up in the 24/7 Lifestyle?

The Importance of Biorhythms Consequences of Shift Work and Sleep Debt Astronauts and the 24/7 Lifestyle Virtual Binging Jet Lag, Sleep Lag, and Life Lag What You Can Do

10: Living a Virtual Life?

Farmer to Office Worker in Just Eighty Years Social Life in the New Economy Our Kids Living Virtual Lives

Part 2: Coping Strategies

11: Thirty Hacks for Sleep

Fear of the Dark The Downside of Artificial Light Restorative Sleep Thirty Things You Can Do to Get to Sleep

12: Getting Off the Grid 13: Hangry? Low Blood Sugar? 14: Taking Microbreaks 15: Dynamic Movement (a.k.a. Exercise)

The Ideal Workout How Often Do I Need to Exercise? Getting Started High-Intensity Interval Training (HIIT) High-Level Fitness Parenting: Finding the Time to Exercise Make Yourself a Priority

16: Coping with Chronic Stress

We’re Hardwired to Respond to Stress, but Not 24/7/365 How Chronic Stress Differs from Crisis Stress Gender Differences in Stress Know Your Coping Style: Fight or Flight? What You Can Do

17: Skills for Sanity

17.1. Identifying Energy Drains and Gains—Reclaiming Lost Energy 17.2. The Importance of Choice 17.3. Knowing Who You Are 17.4. Asking for What You Need 17.5. Sharing Gratitude

18: Reframing

18.1. Turning Failure into Success 18.2. Using Imagery to Change a Habit 18.3. Overcoming Negative Self-Talk: Thought Stopping 18.4. Rethinking Traumas from the Past 18.5. Celebrating What You’ve Done Right

19: Overcoming Burnout

The Stress Curve Sleep Depression Transforming Chronic Stress

20: Recovering from Injury

Make Healing Your Priority Case Study: Biofeedback Creating the Basis for Healing Additional Resources for Recovery

Part 3: Practical Ergonomics

21: The Basics

1. Everyone Is Different: There Is No “Average” Person 2. Arrange Your Physical Environment to Fit Your Body—to Your Specific Height, Weight, and Proportions—to the Extent That You Can 3. Uncomfortable Posture Is a Risk Factor for Injury 4. Remind Yourself That Adaptations Are Usually a Compromise 5. Ergonomics Is Only One Piece of the Puzzle Who Pays for What?

22: Which Desk? Which Chair?

The New Workstyle Optimizing Your Chair Cost-Effective Ergonomics Choosing a Chair Re-envisioning the Desk Options for a Desk

23: Monitors and Mice

Adjusting the Monitor Keyboarding

24: Laptops, Tablets, and Phablets

Optimizing Your Laptop Sharing a Desk at the Office Working in a Coffee Shop On the Road Hotel Rooms Working Informally at Home At the End of the Day

25: Minimizing Risk

EMF: Knowing Your Risks Promoting Balance in Our Children’s Lives

26: Final Thoughts Acknowledgments: A Note from Erik Peper Glossary Appendix A Appendix B Tech Stress Reading and References

Part 1. How Technology Is Hijacking Our Lives Part 2. Coping Strategies Part 3. Practical Ergonomics

Index About the Authors About North Atlantic Books

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