TABLE OF CONTENTS Pref!e PA"T ONE T#e Ori$in of %oods C#&ter 1 %ood nd 'ts %enin$s ( What is Mood? C#&ter ) A T#eory of %ood 9 Calm-Energy Calm-Tiredness Tense-Energy Tense-Tiredness Mood as a Biological Rhythm Vulnerability to Tension, Nervousness, and n!iety in the Circadian Energy Cycle C#&ter ( %oods s Bro*eters of +e,,-Bein$ )1 E!ercise "ood #ealth and $llness %lee& and Wa'e(ulness C#&ter . T#e "e,tions#i& Bet/een %ood nd T#o0$#ts (( Mood and Thought Congruence %tate )e&endency #o* We ssess +ur Energy Reserves and %el(-Regulate Re,uirements and Resources The $n(luence o( %ubtle But -ersistent Moods C#&ter 1 Ener$y nd Tension C#n$es /it# P%S, 2r0$s, So!i, 'nter!tion, +et#er, nd Life Events .( -remenstrual %yndrome .-M%/ )rugs %ocial $nteractions Weather 0i(e Events Versus Natural -rocesses as Causes o( Mood Cognitive-((ective $nteractions $nvolving %ubtle but -ersistent Negative Mood %tates Bioevolutionary nalyses o( Tense rousal C#&ter 6 3o/ Ener$y nd Tension 'nter!t 14 %erendi&itous "inding Model o( Energy and Tension The -arallel Rise o( Energy and Tension1 The E!&erience o( Tense-Energy and +ther Related %tates #igh Tension and 0o* Energy1 The E!&erience o( Tense-Tiredness When )oes Tension Reduce Energy? The Mind o( the Tense-Tired -erson #igh Energy and 0o* Tension1 The E!&erience o( Calm-Energy The Mood o( E!haustion C#&ter 4 T#e Evo,0tionry Bio,o$y of %oods 41 Energetic %tates Tense rousal The $nteraction o( Energy and Tension E!haustion Conscious *areness C#&ter 5 T#e P#ysio,o$y nd Anto*y of %ood 54 Biochemistry o( Brain and Mood Relationshi&s Nore&ine&hrine )o&amine %erotonin Endor&hins #ormones as the Basis o( Mood drenaline and Cortisol $nsulin and Blood 2lucose rousal Related natomical %tructures Reticular ctivating %ystem 0imbic %ystem Cerebral Corte! utonomic Nervous %ystem %'eletal-Muscular %ystem +ther Bases o( 2eneral Bodily rousal PA"T T+O T#e Se,f-"e$0,tion of %ood C#&ter 9 Se,f-"e$0,tion6 +#y, 3o/, nd 3o/ Effe!tive7 Management o( Momentary Moods Mood Management and *areness The Basics o( Mood Regulation #o* )o -eo&le Regulate Their Moods Research "indings What Behaviors re 3sed (or Mood Regulation? Behaviors 3sed to Change a Bad Mood 2eneral %trategies (or ltering Mood E((ectiveness o( Behaviors and %trategies -sychothera&ists Ratings o( %trategies Behaviors 3sed to Raise Energy Behaviors 3sed to Reduce Tension, Nervousness, or n!iety What Wor's Best to Regulate Moods? C#&ter 18 'ndivid0, 2ifferen!es in %ood "e$0,tin$ Strte$ies 1(( Women and )e&ression +ther $ndividual )i((erences in Mood Regulation C#&ter 11 %ood S09stit0tion6 2ifferent +ys of A!#ievin$ t#e S*e %ood 1.. Theory o( %el(-Regulation1 "rom Tense-Tiredness to Calm-Energy %el(-Regulating )uring Normal Moods1 %ee'ing Calm-Energy C#&ter 1) "tion, %ood S09stit0tion6 Exer!ise %ore nd 'nd0,$e Less 114 n E!&eriment With E!ercise and %nac'ing %mo'ing and %el(-Regulation Theory n E!&eriment *ith E!ercise as a %ubstitute (or %mo'ing Regulating Moods and Brea'ing Bad #abits PA"T T3"EE O&ti*, %ood %n$e*ent C#&ter 1( T#e Pr!ti!, Psy!#o,o$y of Se,f-"e$0,tion 141 The Many "aces o( Tense-Tiredness Test o( Tense-Tiredness $nde! o( Tense-Tiredness C#&ter 1. Over!o*in$ Tense-Tiredness 9y 'n!resin$ Ener$y 15( $ncreasing Energy and Reducing Tension Through E!ercise -ractical 0oo' at E!ercise (or Mood Control 0ac' o( Motivation to E!ercise Why -eo&le 2et $nto %ha&e, "eel 2ood, and then %to& E!ercising C#&ter 11 "ed0!in$ Tension to Over!o*e Tense-Tiredness 196 C#&ter 16 %oods t 2ifferent Ti*es of 2y )8( Morning *a'ening Middle to 0ate Morning Mid- to 0ate (ternoon Evening C#&ter 14 Syste*ti! Se,f-O9servtion6 T#e First Ste& in %ood C#n$e )1. %ystematic %tudies o( the Causes and E((ects o( Mood $ndirect venues to *areness1 When Energy and Tension are Recogni4ed Through +ther Reactions C#&ter 15 A "evie/ of t#e Ori$in nd Se,f-"e$0,tion of Everydy %oods ))) A&&endix Beyond Stress %n$e*ent to C,*-Ener$y )(1 Notes, )(1 Index, )61