The Relaxation and Stress Reduction Workbook

Overview

The Relaxation and Stress Reduction Workbook broke new ground when it was first published in 1980, detailing easy, step-by-step techniques for calming the body and mind in an increasingly overstimulated world. Now in its sixth edition, this workbook, highly regarded by therapists and their clients, remains the go-to source for stress reduction strategies that can be incorporated into even the busiest lives.

This new edition is updated with powerful relaxation techniques based on...

See more details below
Paperback (Sixth Edition)
$17.38
BN.com price
(Save 30%)$24.95 List Price

Pick Up In Store

Reserve and pick up in 60 minutes at your local store

Other sellers (Paperback)
  • All (50) from $7.47   
  • New (11) from $14.93   
  • Used (39) from $7.47   
Close
Sort by
Page 1 of 5
Showing 1 – 10 of 50 (5 pages)
Note: Marketplace items are not eligible for any BN.com coupons and promotions
$7.47
Seller since 2009

Feedback rating:

(1841)

Condition:

New — never opened or used in original packaging.

Like New — packaging may have been opened. A "Like New" item is suitable to give as a gift.

Very Good — may have minor signs of wear on packaging but item works perfectly and has no damage.

Good — item is in good condition but packaging may have signs of shelf wear/aging or torn packaging. All specific defects should be noted in the Comments section associated with each item.

Acceptable — item is in working order but may show signs of wear such as scratches or torn packaging. All specific defects should be noted in the Comments section associated with each item.

Used — An item that has been opened and may show signs of wear. All specific defects should be noted in the Comments section associated with each item.

Refurbished — A used item that has been renewed or updated and verified to be in proper working condition. Not necessarily completed by the original manufacturer.

Acceptable
2008 Paperback Fair CONTAINS WRITING This item may not include any CDs, Infotracs, Access cards or other supplementary material.

Ships from: Lincoln, NE

Usually ships in 1-2 business days

  • Canadian
  • International
  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$8.74
Seller since 2014

Feedback rating:

(933)

Condition: Good
May have minimal notes/highlighting, minimal wear/tear. Additional Supplements May not be Included unless previously specified. Please contact us if you have any Questions. Item ... is clean and free from answers, writing, and/or highlighting. Read more Show Less

Ships from: Downingtown, PA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$8.74
Seller since 2014

Feedback rating:

(933)

Condition: Very Good
Excellent Condition. No wear/tear. Additional Supplements May not be Included unless previously specified. Please contact us if you have any Questions. Item is clean and free from ... answers, writing, and/or highlighting. Read more Show Less

Ships from: Downingtown, PA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$8.74
Seller since 2014

Feedback rating:

(933)

Condition: Like New
Clean and crisp. No wear and tear. Additional Supplements May not be Included unless previously specified. Please contact us if you have any Questions. Item is clean and free from ... answers, writing, and/or highlighting. Read more Show Less

Ships from: Downingtown, PA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$8.78
Seller since 2014

Feedback rating:

(1)

Condition: Good
2008 Paperback Good Connecting readers with great books since 1972. Used books may not include companion materials, some shelf wear, may contain highlighting/notes, and may not ... include cd-rom or access codes. Customer service is our top priority! Read more Show Less

Ships from: Omaha, NE

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$8.78
Seller since 2014

Feedback rating:

(5)

Condition: Good
2008 Paperback Good Connecting readers with great books since 1972. Used books may not include companion materials, some shelf wear, may contain highlighting/notes, and may not ... include cd-rom or access codes. Customer service is our top priority! Read more Show Less

Ships from: Greenfield, WI

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$8.79
Seller since 2014

Feedback rating:

(2)

Condition: Good
2008 Paperback Good Connecting readers with great books since 1972. Used books may not include companion materials, some shelf wear, may contain highlighting/notes, and may not ... include cd-rom or access codes. Customer service is our top priority! Read more Show Less

Ships from: Edmond, OK

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$9.49
Seller since 2014

Feedback rating:

(933)

Condition: Acceptable
This book has some answers filled in. May have some notes/highlighting, slightly worn covers, general wear/tear. Please contact us if you have any Questions. Item is clean and ... free from answers, writing, and/or highlighting. Read more Show Less

Ships from: Downingtown, PA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$9.74
Seller since 2014

Feedback rating:

(933)

Condition: Very Good
Excellent Condition. No wear/tear. Additional Supplements May not be Included unless previously specified. Please contact us if you have any Questions. Item is clean and free from ... answers, writing, and/or highlighting. Read more Show Less

Ships from: Downingtown, PA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
$9.74
Seller since 2014

Feedback rating:

(933)

Condition: Like New
Clean and crisp. No wear and tear. Additional Supplements May not be Included unless previously specified. Please contact us if you have any Questions. Item is clean and free from ... answers, writing, and/or highlighting. Read more Show Less

Ships from: Downingtown, PA

Usually ships in 1-2 business days

  • Standard, 48 States
  • Standard (AK, HI)
  • Express, 48 States
  • Express (AK, HI)
Page 1 of 5
Showing 1 – 10 of 50 (5 pages)
Close
Sort by
The Relaxation and Stress Reduction Workbook

Available on NOOK devices and apps  
  • NOOK Devices
  • Samsung Galaxy Tab 4 NOOK 7.0
  • Samsung Galaxy Tab 4 NOOK 10.1
  • NOOK HD Tablet
  • NOOK HD+ Tablet
  • NOOK eReaders
  • NOOK Color
  • NOOK Tablet
  • Tablet/Phone
  • NOOK for Windows 8 Tablet
  • NOOK for iOS
  • NOOK for Android
  • NOOK Kids for iPad
  • PC/Mac
  • NOOK for Windows 8
  • NOOK for PC
  • NOOK for Mac
  • NOOK for Web

Want a NOOK? Explore Now

NOOK Book (eBook - Sixth Edition)
$13.99
BN.com price
(Save 43%)$24.95 List Price

Overview

The Relaxation and Stress Reduction Workbook broke new ground when it was first published in 1980, detailing easy, step-by-step techniques for calming the body and mind in an increasingly overstimulated world. Now in its sixth edition, this workbook, highly regarded by therapists and their clients, remains the go-to source for stress reduction strategies that can be incorporated into even the busiest lives.

This new edition is updated with powerful relaxation techniques based on the latest research, and draws from a variety of proven treatment methods, including progressive relaxation, autogenics, self-hypnosis, visualization, and mindfulness and acceptance therapy.

In the first chapter, you'll explore your own stress triggers and symptoms, and learn how to create a personal plan for stress reduction. Each chapter features a different method for relaxation and stress reduction, explains why the method works, and provides on-the-spot exercises you can do to apply that method when you feel stressed. The result is a comprehensive yet accessible workbook that will help you to curb stress and cultivate a more peaceful life.

This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.

A Reading Well Books on Prescription title.

Read More Show Less

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."
Read More Show Less

Product Details

  • ISBN-13: 9781572245495
  • Publisher: New Harbinger Publications
  • Publication date: 5/3/2008
  • Series: New Harbinger Self-Help Workbook Series
  • Edition description: Sixth Edition
  • Edition number: 6
  • Pages: 392
  • Sales rank: 49,729
  • Product dimensions: 8.00 (w) x 10.00 (h) x 0.90 (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.

Read More Show Less

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
Read More Show Less

Customer Reviews

Be the first to write a review
( 0 )
Rating Distribution

5 Star

(0)

4 Star

(0)

3 Star

(0)

2 Star

(0)

1 Star

(0)

Your Rating:

Your Name: Create a Pen Name or

Barnes & Noble.com Review Rules

Our reader reviews allow you to share your comments on titles you liked, or didn't, with others. By submitting an online review, you are representing to Barnes & Noble.com that all information contained in your review is original and accurate in all respects, and that the submission of such content by you and the posting of such content by Barnes & Noble.com does not and will not violate the rights of any third party. Please follow the rules below to help ensure that your review can be posted.

Reviews by Our Customers Under the Age of 13

We highly value and respect everyone's opinion concerning the titles we offer. However, we cannot allow persons under the age of 13 to have accounts at BN.com or to post customer reviews. Please see our Terms of Use for more details.

What to exclude from your review:

Please do not write about reviews, commentary, or information posted on the product page. If you see any errors in the information on the product page, please send us an email.

Reviews should not contain any of the following:

  • - HTML tags, profanity, obscenities, vulgarities, or comments that defame anyone
  • - Time-sensitive information such as tour dates, signings, lectures, etc.
  • - Single-word reviews. Other people will read your review to discover why you liked or didn't like the title. Be descriptive.
  • - Comments focusing on the author or that may ruin the ending for others
  • - Phone numbers, addresses, URLs
  • - Pricing and availability information or alternative ordering information
  • - Advertisements or commercial solicitation

Reminder:

  • - By submitting a review, you grant to Barnes & Noble.com and its sublicensees the royalty-free, perpetual, irrevocable right and license to use the review in accordance with the Barnes & Noble.com Terms of Use.
  • - Barnes & Noble.com reserves the right not to post any review -- particularly those that do not follow the terms and conditions of these Rules. Barnes & Noble.com also reserves the right to remove any review at any time without notice.
  • - See Terms of Use for other conditions and disclaimers.
Search for Products You'd Like to Recommend

Recommend other products that relate to your review. Just search for them below and share!

Create a Pen Name

Your Pen Name is your unique identity on BN.com. It will appear on the reviews you write and other website activities. Your Pen Name cannot be edited, changed or deleted once submitted.

 
Your Pen Name can be any combination of alphanumeric characters (plus - and _), and must be at least two characters long.

Continue Anonymously
Sort by: Showing all of 19 Customer Reviews
  • Anonymous

    Posted October 25, 2008

    I Also Recommend:

    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 much 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 virtually something in it for everyone. If you don't like one technique, no problem, just go to the next chapter and try another one until you find one that suits you. <BR/><BR/>A handy book that should help de-stress a lot of people, I give it 5 stars easy. Can also recommend The Sixty-Second Motivator for readers who have trouble getting motivated to do healthy things regularly- like practice relaxation techniques!

    12 out of 12 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted April 1, 2012

    more from this reviewer

    Do Not buy for your NOOK

    This not a good book for your nook. You can't read the charts that are in it. It is a waste of MONEY!!!!

    2 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted January 5, 2012

    TBI survivors, veterans, ptsd

    This book was recommended to me because of I have TBI (traumatic brain injury). This book is highly effective and densely packed with tools to measure stress, relaxation skills and most importantly, refuting irrational thoughts. This is an easy to read book, and each chapter is stand alone, so you can begin anywhere. I wish everyone could read this just for the chapter on refuting irrational thoughts. Here's an example of an irrational thought: "Happiness can be achieved by inaction, passivity and endless leisure." or "It is easier to avoid than face life's difficulties and responsibilities."
    This is a good guide for discovering the source of anxiety which may be purely physiological and not emotional at all, in other words, TBI damaged brain sends a signal to the body that creates anxiety when there is no other source of stress. For the person experiencing the anxiety there follows a hunt for the reason for this stress which leads to confusion and distress. This is a great handbook for discovering these signals and learning behavior modification without necessarily relying on medication, to intercept and take control again. Above all else, by God's grace, peace has been restored in my life.

    2 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted November 3, 2009

    Excellent self help for people who are anxious, tense or overwhelmed.

    As a psychologist I have found that loaning this book to clients who are very anxious or tense speeds therapy if they report that they read it. Some will want to discuss one of the chapters to gain better understanding, but most find it well written and self-explanatory.
    The book has a couple of general chapters about stress, and then many short chapters each discussing a different procedure for relaxation or stress management. It is written with the understanding that not all the procedures will work for everyone. It is organized to encourage browsing to find procedures you think will meet your own needs only students and professionals need to review every chapter.
    I have recommended it to clients since I started with the fourth edition. The new sixth edition is carefully revised with additional material, and elimination of some procedures that have had limited research support. While I don't agree with all that I have found in the book, It is the most generally helpful resource I have found.

    1 out of 1 people found this review helpful.

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

    Posted December 20, 2010

    No text was provided for this review.

  • Anonymous

    Posted February 27, 2010

    No text was provided for this review.

  • Anonymous

    Posted June 30, 2009

    No text was provided for this review.

  • Anonymous

    Posted January 11, 2009

    No text was provided for this review.

  • Anonymous

    Posted December 1, 2011

    No text was provided for this review.

  • Anonymous

    Posted December 16, 2009

    No text was provided for this review.

  • Anonymous

    Posted September 11, 2010

    No text was provided for this review.

  • Anonymous

    Posted December 16, 2009

    No text was provided for this review.

  • Anonymous

    Posted August 18, 2009

    No text was provided for this review.

  • Anonymous

    Posted July 23, 2011

    No text was provided for this review.

  • Anonymous

    Posted December 17, 2009

    No text was provided for this review.

  • Anonymous

    Posted July 22, 2009

    No text was provided for this review.

  • Anonymous

    Posted February 20, 2010

    No text was provided for this review.

  • Anonymous

    Posted January 7, 2013

    No text was provided for this review.

  • Anonymous

    Posted November 7, 2009

    No text was provided for this review.

Sort by: Showing all of 19 Customer Reviews

If you find inappropriate content, please report it to Barnes & Noble
Why is this product inappropriate?
Comments (optional)