The Relaxation and Stress Reduction

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 ...
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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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Product Details

  • ISBN-13: 9780934986045
  • Publisher: New Harbinger Publications
  • Publication date: 4/1/1985
  • Series: Workbook Series
  • Edition number: 2
  • Pages: 208

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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