The relaxation and stress reduction workbook

Martha Davis, 1947-

Book - 2019

Now in its seventh edition, this fully revised and updated workbook--highly regarded by therapists and their clients--offers the latest stress reduction techniques to combat the effects of stress and integrate healthy relaxation habits into every aspect of daily life.

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Subjects
Genres
Problems and exercises
Published
Oakland, CA : New Harbinger Publications, Inc [2019]
Language
English
Main Author
Martha Davis, 1947- (author)
Other Authors
Elizabeth Robbins Eshelman (author), Matthew McKay
Edition
7th edition
Physical Description
xvii, 344 pages : illustrations ; 26 cm
Bibliography
Includes bibliographical references and index.
ISBN
9781684033348
  • Preface to the Seventh Edition
  • Acknowledgments
  • How to Get the Most Out of This Workbook
  • 1. How You React to Stress
  • Sources of Stress
  • Fight-or-Flight Response
  • Chronic Stress and Disease
  • Impact of Recent Experience
  • Prevention
  • Symptom Relief
  • Tactics for Coping with Stress
  • Knowing Your Goal
  • Symptom-Relief Effectiveness
  • Further Reading
  • 2. Body Scan
  • Background
  • Body Inventory
  • Stress-Awareness Diary
  • Releasing Tension
  • Further Reading
  • 3. Breathing
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Preparing to Do Breathing Exercises
  • Breathing Basics
  • Special Considerations
  • Breathing for Tension Release and Increased Awareness
  • Breathing for Symptom Control or Release
  • Final Thoughts
  • Further Reading
  • Recordings
  • 4. Progressive Relaxation
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • Recording
  • 5. Meditation
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Exercises
  • Special Considerations
  • Further Reading
  • Recordings
  • 6. Visualization
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • Recordings
  • 7. Applied Relaxation Training
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • Recording
  • 8. Self-Hypnosis
  • Background
  • Symptom-Relief Effectiveness
  • Contraindications
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • 9. Autogenics
  • Background
  • Symptom-Relief Effectiveness
  • Contraindications
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • Recording
  • 10. Brief Combination Techniques
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Further Reading
  • Recordings
  • 11. Self-Compassion
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Building Self-Compassion
  • Final Thoughts
  • Further Reading
  • 12. Refuting Irrational Ideas
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Refuting Irrational Ideas
  • Special Considerations
  • Rational Emotive Imagery
  • Further Reading
  • 13. Relieving Worry and Anxiety
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Thought Defusion
  • Change Your Safety Behaviors
  • Turn Worry into Problem Solving
  • Final Thoughts
  • Further Reading
  • 14. Facing Fear and Avoidance
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • 15. Anger Inoculation
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Special Considerations
  • Further Reading
  • 6. Goal Setting and Time Management
  • Background
  • Limits of Multitasking
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Clarifying Your Values
  • Setting Goals
  • Developing an Action Plan
  • Evaluating How You Spend Your Time
  • Combating Procrastination
  • Organizing Your Time
  • Further Reading
  • 17. Assertiveness Training
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Further Reading
  • 18. Work-Stress Management
  • Background
  • What Causes Work Burnout?
  • Symptom-Relief Effectiveness
  • Time to Master
  • Five Steps Toward Managing Your Work Stress
  • Final Thoughts
  • Further Reading
  • Recording
  • 19. Nutrition and Stress
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Twelve Steps to Healthy Eating
  • Self-Assessment
  • Taking Charge of Your Nutritional Well-Being
  • Final Thoughts
  • Further Reading
  • Websites and Other Resources
  • 20. Exercise
  • Background
  • Symptom-Relief Effectiveness
  • Time to Master
  • Instructions
  • Types of Exercise
  • Setting Goals and Developing a Successful Program
  • Special Considerations
  • Sticking with It
  • Further Reading
  • Other Resources
  • 21. When It Doesn't Come Easy-Getting Unstuck
  • Taking Responsibility for Your Decisions
  • Confront Your Excuses
  • Confronting Roadblocks to Stress Management and Relaxation
  • When Symptoms Persist
  • Persistence Pays
  • Index