The Relaxation and Stress Reduction Workbook

The Relaxation and Stress Reduction Workbook

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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.

Product Details

ISBN-13: 9781567315011
Publisher: MJF Books
Publication date: 12/06/2002
Edition description: Fidth Edition
Pages: 294
Product dimensions: 6.50(w) x 1.50(h) x 9.50(d)

About 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. His books combined have sold more than 2.5 million copies. McKay received his PhD in clinical psychology from the California School of Professional Psychology. In private practice, he specializes in the cognitive behavioral treatment of anxiety and depression.

Table of Contents

Preface to the Fifth Edition
Acknowledgments
How to Get the Most Out of This Workbook
1How You React to Stress1
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
2Body Awareness15
Internal Versus External Awareness
Body Scanning
Letting Go of Your Body
Stress Awareness Diary
Record of General Tension
3Breathing21
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
4Progressive Relaxation31
Basic Procedure
Shorthand Procedure
5Meditation35
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
6Visualization51
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
7Applied Relaxation Training61
Progressive Relaxation
Release Only Relaxation
Cue-Controlled Relaxation
Rapid Relaxation
Applied Relaxation
8Self-Hypnosis69
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
9Autogenics83
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
10Brief Combination Techniques91
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
11Recording Your Own Relaxation Tape99
Your Voice and Background Sound
Mantras and Affirmations
Constructing Your Relaxation Script
Using Your Tape
Buying Tapes
12Refuting Irrational Ideas107
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
13Thought Stopping127
Thought Stopping Instructions
Eye Movement Technique
14Worry Control135
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
15Coping Skills Training151
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
16Goal Setting and Time Management175
Clarifying Your Values
Setting Goals
Developing an Action Plan
Evaluating How You Spend Your Time
Combating Procrastination
Organizing Your Time
17Assertiveness Training197
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
18Job Stress Management221
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
19Nutrition237
Ten Steps to Positive Eating
Self-Assessment
Taking Charge of Your Nutritional Well-Being
20Exercise259
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
21When It Doesn't Come Easy--Getting Unstuck283
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
Index287

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Relaxation and Stress Reduction Workbook 3.7 out of 5 based on 0 ratings. 23 reviews.
Anonymous More than 1 year ago
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.

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!
jj12 More than 1 year ago
This not a good book for your nook. You can't read the charts that are in it. It is a waste of MONEY!!!!
EmilyVT More than 1 year ago
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.
DR-DR More than 1 year ago
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.
CasualUnclutterer More than 1 year ago
This is pure serendipity. As I sit down to write this review of the sixth edition of The Relaxation & Stress Reduction Workbook, and pull the book up on Amazon just to check whether it's the most current, I learn that the seventh will be released on April 1, 2019. So mine is "good enough." I'm reviewing the Workbook because I hope those of my clients who suffer from anxiety might take a look. I know it's been worthwhile for me personally for relieving day-to-day tensions. I'll be telling friends and family about it. This hefty manuscript by Martha Davis, PhD, Elizabeth Robbins Eshelman, MSW and Matthew McKay, PhD is a comprehensive how-to guide to the most thoroughly researched, proven relaxation and stress reduction techniques developed from cultures and medical specialties around the world. It covers, among other methods, deep breathing, visualization, meditation, assertiveness training and exercise. It is powerful, but not a quick, simple or peaceful read. The exercises can be emotionally painful and/or physically uncomfortable at first. Learning these competencies is challenging: they require practice to build new habits. You could choose to learn them alone, or I believe this is a fantastic book for friends or family to share on an "accountability partner" basis. It could even be a foundation for efforts in coordination with a health coach. Lauren Williams, Certified Professional Organizer, Owner, Casual Uncluttering LLC, Woodinville, WA, USA
jendem72 on LibraryThing More than 1 year ago
I enjoyed the book it was well written and it had a lot of helpful ways on the subject of stress management it helped me alot
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Guest More than 1 year ago
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.
Guest More than 1 year ago
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!