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Relaxation & Stress Reduction Workbook (New Harbinger Self-Help Workbook) [Pehme köide]

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  • Formaat: Paperback / softback, 344 pages, kõrgus x laius x paksus: 252x202x24 mm, kaal: 760 g, Illustrations
  • Ilmumisaeg: 29-May-2008
  • Kirjastus: New Harbinger Publications
  • ISBN-10: 1572245492
  • ISBN-13: 9781572245495
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Relaxation & Stress Reduction Workbook (New Harbinger Self-Help Workbook)Suurem pilt
  • Formaat: Paperback / softback, 344 pages, kõrgus x laius x paksus: 252x202x24 mm, kaal: 760 g, Illustrations
  • Ilmumisaeg: 29-May-2008
  • Kirjastus: New Harbinger Publications
  • ISBN-10: 1572245492
  • ISBN-13: 9781572245495
Teised raamatud teemal:
Püsilink: https://www.kriso.ee/db/9781572245495.html
Märksõnad:

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.

Find more help online at cbt-self-help-therapy.com. CBT Self-Help Therapy offers web-based treatment for stress based on the book The Relaxation & Stress Reduction Workbook. This interactive program can be used by clients working on their own, or their therapists can monitor their work on the secure server. Other modules in CBT Self-Help Therapy offer treatment for anxiety, depression, anger, and emotion dysregulation.

A Reading Well Books on Prescription title.



Arvustused

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 Dont 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 *

Preface to the Sixth Edition xi
Acknowledgments xi
How to Get the Most Out of This Workbook xiii
How You React to Stress
1(18)
Sources of Stress
Fight-or-Flight Response
Chronic Stress and Disease
Schedule of Recent Experience
Prevention
Symptoms Checklist
Tactics for Coping with Stress
Tactics for Coping with Stress Inventory
Knowing Your Goal
Symptom-Relief Effectiveness
Symptom-Relief Effectiveness Chart
Further Reading
Body Awareness
19(8)
Background
Body Inventory
Stress-Awareness Diary
Record of General Tension
Further Reading
Breathing
27(14)
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
Progressive Relaxation
41(6)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Special Considerations
Further Reading
Recordings
Meditation
47(18)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Exercises
Special Considerations
Further Reading
Recordings
Visualization
65(10)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Basic Tension and Relaxation Exercises
Special Considerations
Further Reading
Recordings
Applied Relaxation Training
75(8)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Special Considerations
Further Reading
Recording
Self-Hypnosis
83(16)
Background
Symptom-Relief Effectiveness
Contraindications
Time to Master
Instructions
Special Considerations
Further Reading
Autogenics
99(10)
Background
Symptom-Relief Effectiveness
Contraindications
Time to Master
Instructions
Special Considerations
Further Reading
Recording
Brief Combination Techniques
109(8)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Further Reading
Recordings
Focusing
117(18)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Suggestions for Focusing on Special Problems
Special Considerations
A Real-Life Example of the Power of Focusing
Final Thoughts
Further Reading
Websites
Refuting Irrational Ideas
135(22)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Refuting Irrational Ideas
Special Considerations
Further Reading
Facing Worry and Anxiety
157(30)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Instructions for Imagery Exposure
Special Considerations
Turn Worry into Problem Solving
Problem-Solving Worksheet
Final Thoughts
Further Reading
Coping Skills Training for Fears
187(18)
Background
The Five Steps of Coping Skills Training for Fear
Symptom-Relief Effectiveness
Time to Master
Instructions
Special Considerations
Further Reading
Anger Inoculation
205(18)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Special Considerations
Further Reading
Goal Setting and Time Management
223(26)
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
Recordings
Assertiveness Training
249(30)
Background
Symptom-Relief Effectiveness
Time to Master
Instructions
Further Reading
Work-Stress Management
279(18)
Background
What Causes Work Burnout?
Symptom-Relief Effectiveness
Time to Master
Five Steps Toward Managing Your Work Stress
Final Thoughts
Further Reading
Websites
Nutrition and Stress
297(32)
Background
Symptom-Relief Effectiveness
Time to Master
Twelve Steps to Positive Eating
Self-Assessment
Taking Charge of Your Nutritional Well-Being
Set Your Personal Positive Eating Goals Now
Final Thoughts
Further Reading
Other Resource
Websites
Exercise
329(26)
Background
How Does Exercise Reduce Stress?
What Is the Evidence?
Types of Exercise
Symptom-relief Effectiveness
Time to Master
Developing
Your Own Exercise Program
Choosing the Best Type of Exercise for Yourself
Establishing Goals
Sample Exercise Program
Special Considerations
Further Reading
Television Programs, Videos, and DVDs
Websites
Community Resources
Training Resources for Long-Distance Activities
When It Doesn't Come Easy---Getting Unstuck
355(6)
Taking Responsibility for Your Decisions
Confront Your Excuses
Confronting Roadblocks to Stress Management and Relaxation
When Symptoms Persist
Persistence Pays
Index 361
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. 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.