The Relaxation and Stress Reduction WorkbookThis workbook teaches you clinically proven stress-management and relaxation techniques. Each technique is presented with concise background information followed by step-by-step exercises. As you practice these techniques, you will gain new insight into your personal stress response and learn how to reestablish balance and a sense of well-being in your life. Use this workbook as a guide. Read chapters 1 and 2 first. They are the foundation upon which all of the other chapters are built. Then you will know enough about stress and your personal reactions to stress to decide which chapters will be most helpful for you to read next. Chapters 3 through 10 teach techniques for relaxation. Chapters 11 through 15 will help you with your stressful thoughts and feelings. Chapter 16 assists you in managing your time more effectively so that you can free up time to relax and do more of what is most important to you. From chapter 17 you can learn to communicate more assertively and chapter 18 gives you many options to deal with environmental and interpersonal stress at work. Chapters 19 and 20 teach the basics of nutrition and exercise. Chapter 21 gives you some suggestions on how to increase motivation, deal with problems that come up along the way, and stick to your plan. Stress and tension are present in your life every day. Stress management and relaxation can be effective only if you make them a daily part of your lifestyle. As you are learning the skills in this book that are pertinent to you, practice them repeatedly to ensure that you will be able to carry them out anytime you need to, without having to refer to written materials. Regular conscious practice can lead to habits of regular relaxation and stress reduction at an unconscious level. |
Contents
Awareness | 31 |
Progressive | 64 |
Applied Relaxation | 128 |
Brief Combination | 190 |
Refuting Irrational | 235 |
Facing Worry | 273 |
Coping Skills Training for Fears | 322 |
Anger Inoculation | 350 |
Goal Setting and Time Management | 376 |
Assertiveness Training | 429 |
WorkStress Management | 463 |
When It Doesnt Come EasyGetting Unstuck | 571 |
Other editions - View all
The Relaxation & Stress Reduction Workbook (EasyRead Comfort Edition) Martha Davis Limited preview - 2017 |
Common terms and phrases
abdomen activities aerobic exercise alternative behavior anger scenes anxiety applied relaxation Autogenic Autogenic Training aware become body calm calories chapter chest chronic comfortable coping skills coping thoughts cue-controlled relaxation daily deep breath diaphragmatic breathing diet Dietary Reference Intakes eating emotions event example exhale experience feel felt sense fight-or-flight response focus Focusing friends goals happen heart rate hypnosis IMAGERY EXPOSURE imagine inhale irrational ideas keep left intentionally blank legs let go listen meditation mind minutes MyPyramid negative notice original book pain person physical positive practice problem progressive relaxation rational relaxation techniques response script for change self-hypnosis self-talk sensations session sleep space left intentionally special place specific step stomach stressful situation SYMPTOM-RELIEF EFFECTIVENESS symptoms tense tension things tion verbal formulas Visualization vitamins walk warm workbook Worry Behavior York