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The Relaxation and Stress Reduction Workbook / Edition 5

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Overview

Stress occurs whenever there is change. We all know how fast our society is changing -- so it's not surprising that the rate of stress related illnesses is also growing. In fact, every year, about fifteen percent of the American population -- nearly 40 million people -- suffer panic attacks, anxiety, and other stress related conditions. In this completely revised and updated award-winning book, you'll learn how to use breathing to release tension and control stress symptoms, how to progressively relax all the muscles of your body, and how to enjoy the benefits of meditation, visualization, self-hypnosis and relaxation tapes. You'll find out how your thoughts can influence your feelings and behavior, how to rid yourself of distressing thoughts and irrational ideas, and how to cope with anxiety, anger and other unpleasant emotions. New to this edition is the latest information on Worry Control. An entire chapter explains how to evaluate your worries and distinguish between healthy and unhealthy worry, how to turn worrying into problem solving, how to overcome your worst fears, and how to change behavior that leads to needless worry. Covering every major approach to stress management, including valuable information on how to deal more effectively and less stressfully with other people, The Relaxation & Stress Reduction Workbook has proven its effectiveness for more than two decades. Let it empower you with the skills you need to stop living under constant pressure and start living with greater pleasure.
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Editorial Reviews

From the Publisher
"This comprehensive workbook deserves to be in the library of every active therapist, but it shouldn’t be left on the shelf! Once again, the authors have empowered the reader with straightforward instructions on every major approach to stress management known. From worry to chronic headaches to information overload, here is your one-stop guide to recovery."
—R. Reid Wilson, PhD, author of Don’t Panic: Taking Control of Anxiety Attacks

"This text remains, after twenty years, the clearest, best-organized, and most readable book on stress management. It has achieved the status of the ‘classic’ self-help reference in the field."
—Edmund J. Bourne, PhD, author of The Anxiety and Phobia Workbook, Coping with Anxiety, and Beyond Anxiety and Phobia

"An exemplary book on stress. It is lucidly written, rationally ordered, and comprehensive, and each section is densely packed with instructions and exercises which make the workbook easy to practice."
Somatics Magazine: Journal of the Mind/Body Arts and Sciences

From Barnes & Noble
Learn the most popular and effective stress management and relaxation techniques and exercises used today with this self-help guide written by three experts in the field. Learn how to alleviate the worry, depression, chronic anxiety, and fear that can hamper your life. Contains simple, concise, step-by-step directions for mastering such techniques as meditation, visualization, biofeedback, exercise assertiveness, time management, breathing, and much more, including the proper nutrition for reducing stress levels. Medical Self-Care Magazine calls it "an excellent resource for putting together your own tailor-made approach to dealing with stress."
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Product Details

  • ISBN-13: 9781572242142
  • Publisher: New Harbinger Publications
  • Publication date: 1/28/2000
  • Series: Workbook Series
  • Edition description: REV
  • Edition number: 5
  • Pages: 294
  • Product dimensions: 8.51 (w) x 11.07 (h) x 0.66 (d)

Meet the Author

Martha Davis, PhD, was a psychologist in the department of psychiatry at Kaiser Permanente Medical Center in Santa Clara, CA, where she practiced individual, couple, and group psychotherapy for more than thirty years prior to her retirement. She is coauthor of Thoughts and Feelings and The Relaxation and Stress Reduction Workbook.

Elizabeth Robbins Eshelman, MSW, is a licensed clinical social worker who worked as a staff operations consultant for the marketing and internet services group of the Kaiser Foundation Health Plan. She is now retired and lives in the San Francisco Bay Area. She is preparing to become a certified coach for executives and other individuals and plans to use skills and techniques from this book in her practice.

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. He has also penned two fiction novels, Us and The Wawona Hotel. McKay received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression. He lives and works in the Bay Area.

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Table of Contents

Preface to the Fifth Edition
Acknowledgments
How to Get the Most Out of This Workbook
1 How You React to Stress 1
Sources of Stress
The Fight or Flight Response
Chronic Stress and Disease
Schedule of Recent Experience
Symptoms Checklist
Tactics for Coping with Stress
Symptom Effectiveness
2 Body Awareness 15
Internal Versus External Awareness
Body Scanning
Letting Go of Your Body
Stress Awareness Diary
Record of General Tension
3 Breathing 21
Breathing for Awareness
Diaphragmatic or Abdominal Breathing
Deep Breathing
Complete Natural Breathing
Breathing for Release Tension
Breath Counting
The Relaxing Sigh
Letting Go of Tension
Breathing for Symptom Control or Release
Abdominal Breathing and Imagination
Alternative Breathing
Controlled Breathing
4 Progressive Relaxation 31
Basic Procedure
Shorthand Procedure
5 Meditation 35
Establishing Your Posture
Centering Yourself
Attitude
Three Basic Meditations
Mantra Meditation
Sitting Meditation
Breath-Counting Meditation
Releasing Muscular Tension
The Inner Exploration
Moving Band Meditation
Mindfulness and Present-Moment Awareness
Eating Meditation
Walking Meditation
Seeing Meditation
Mindfulness of Pain or Discomfort
Letting Go of Thoughts
6 Visualization 51
Types of Visualization
Rules for Effective Visualization
Eye Relaxation (Palming)
Metaphorical Images
Creating Your Special Place
Finding Your Inner Guide
Listening to Music
Humor
Creativity
7 Applied Relaxation Training 61
Progressive Relaxation
Release Only Relaxation
Cue-Controlled Relaxation
Rapid Relaxation
Applied Relaxation
8 Self-Hypnosis 69
The Power of Suggestion
Postural Sway
Postural Suggestion
Personalized Self-Induction
Basic Self-Induction Script
Abbreviated Inductions
Hypnotic Suggestions
Self-Hypnotic Induction for A Specific Problem
Example: Insomnia
9 Autogenics 83
How to Facilitate Your Response When Doing Autogenic Training
How to Practice the Six Basic Autogenic Themes to Normalize Your Body
Autogenic Formulas for Calming the Mind
Autogenic Modification Exercises
10 Brief Combination Techniques 91
Stretch and Relax
Autogenic Breathing
Stop and Breathe
Changing Channels
Using a Coping Mantra
I Am Grateful
Deep Affirmation
The Tension Cutter
Breath Counting
Taking Control
Accepting Yourself
11 Recording Your Own Relaxation Tape 99
Your Voice and Background Sound
Mantras and Affirmations
Constructing Your Relaxation Script
Using Your Tape
Buying Tapes
12 Refuting Irrational Ideas 107
Rational Emotive Therapy
Assessment of Your Beliefs
Irrational Ideas
Rules to Promote Rational Thinking
Refuting Irrational ideas
Rational Emotive Imagery
Developing Alternative Emotional Responses
Insight
13 Thought Stopping 127
Thought Stopping Instructions
Eye Movement Technique
14 Worry Control 135
Distinguishing Healthy versus Unhealthy Worry
Worry into Problem Solving
Four Steps to Managing Your Worry
Relaxation
Risk Assessment
Scheduling Worry Time and Worry Exposure
Worry-Behavior
15 Coping Skills Training 151
Coping Skills for Anxiety
Learn to Relax Efficiently
Make a Stressful-Events Hierarchy
Create Stress-Coping Thoughts for Anxiety
Imago Coping Skills
In Vivo Coping Skills
Coping Skills for Anger
Learn to Relax Efficiently
Make a Stressful-Events Hierarchy
Create Stress-Coping Thoughts
Image Coping Skills
Invivo Coping Skills
16 Goal Setting and Time Management 175
Clarifying Your Values
Setting Goals
Developing an Action Plan
Evaluating How You Spend Your Time
Combating Procrastination
Organizing Your Time
17 Assertiveness Training 197
Mistaken Traditional Assumptions Versus Your Legitimate Rights
Three Basic Interpersonal styles
The Assertiveness Questionnaire
Describing Your Problem Scenes
Your Script for Change
Short Form Assertiveness Technique
Assertive Body Language
Learning How to Listen
Assertive Listening and Expressing Go Together
Arriving At a Workable Compromise
Avoiding Manipulation
18 Job Stress Management 221
What Causes Job Burnout?
Identify Your Symptoms of Job Stress
Identify the Sources of Your Job Stress
Identify How You Respond to Your Specific Job Stressors
Set Goals To Respond More Effectively to Your Job Stressors
Motivate Yourself
Change Your Thinking
When In Conflict, Negotiate
Pace and Balance Yourself
19 Nutrition 237
Ten Steps to Positive Eating
Self-Assessment
Taking Charge of Your Nutritional Well-Being
20 Exercise 259
Aerobic Exercise
Stretching and Toning Exercises
Developing Your Own Exercise Program
Diary of Opportunities to Exercise
Choosing the Best Type of Exercise for You
Establishing Goals
Sample Exercise Program
Heart Rate in Beats Per Ten Seconds and Per Minute
Estimated Heart Rates for Selected Ages Table
Exercise Diary
21 When It Doesn't Come Easy--Getting Unstuck 283
Questioning Your Goals and How You Spend Your Time
Taking Responsibility for Your Decisions
Confronting Roadblocks in the Road to Stress Management and Relaxation
When Symptoms Persist
Index 287
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Customer Reviews

Average Rating 4
( 30 )
Rating Distribution

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(14)

4 Star

(9)

3 Star

(1)

2 Star

(3)

1 Star

(3)

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Sort by: Showing all of 11 Customer Reviews
  • Anonymous

    Posted July 17, 2006

    Stress reduction for dummies.

    Sure we're all stressed a little now and then, but when the stress REALLY starts to build up and becomes too much, consider this little helper. An oversized volume (making it easier to read), this book contains not one, but MANY different ways of reducing your stress- that's why its called a workbook. And this is precisely what makes this book such a gem- there's something in it for everyone. If you don't like one technique, just go to the next chapter and try another one. A great book that should help a lot of people, I give it 5 stars easy.

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  • Anonymous

    Posted February 22, 2006

    Best In-Depth Book For Stress Management

    I am a corporate stress management consultant, and teach relaxation classes nation-wide. If I were to write a book, it would be exactly like this one. If you are looking for a book that goes beyond the typical 10 relaxation techniques, and want to learn more about why certain types of stress reactions happen, and how to fix and prevent them, you will find this book to be beneficial. Don't get overwhelmed- take it one chapter at a time, and learn to reduce unneccessary stress from your life.

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  • Anonymous

    Posted March 19, 2005

    Quick easy read

    This workbook is a must for busy people. You read the first 2 chapters, which are relatively short. Then from there you use the tools they give you to key into the chapters that fit you. I particularly enjoyed the meditation chapter and how it truely can relax you. Only negative is that I wish it had a CD to go with it for some of the mental exercises in which you need to close your eyes.

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  • Anonymous

    Posted February 2, 2005

    Who needs stress?

    Nobody. That's why everybody needs to check this book out. It is literally a workbook of strategies that will help you relax and reduce stress- and if one treatment strategy doesn't work for you, just try another and another until you find the one that's right for you!

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted April 30, 2003

    Relaxed and Replenished.

    This book is by far the most helpful book I have read. I've suffered from insomnia and sleep apnea my entire life, and i had come to the point where I didn't think I could sleep restfully without medications. Within 3 chapters of this book, I was learning new ways to relax deeply, and have the best sleep i've ever had. It's such a wonderful thing, this book, I think everyone should read it. As a person that suffers greatly from servere depression, insomnia, and sleep apnea, I would have to say it is much better than any pill, tea, or nifty little food trick to help you relax you mind and body and reach a new platform of contentedness!

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  • Anonymous

    Posted September 23, 2002

    Who couldn't benefit from this book?

    Another practical book by New Harbinger. The workbook style works well as it gives its readers many tools to help them solve their problems. If you suffer back pain, I also highly recommend their back pain book "The Multifidus Back Pain Solution."

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  • Anonymous

    Posted June 11, 2001

    WOW! Better than 10 years therapy

    WOW! After spending a number of years in therapy, I must say that I have found this book to be profoundly more helpful than any of the therapy. I truly wished every therapist, especially the HMO therapist that I have had to deal with, had a copy and practiced the formulas in this book. Highly recommended! Read this book and give a copy to you therapist and/or Physician for them to actually read and use.

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    Posted July 29, 2010

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    Posted July 22, 2010

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    Posted July 23, 2011

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    Posted September 4, 2010

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