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| 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 |
Overview