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Relaxation & Stress Reduction Workbook - Free Excercise

Relaxation & Stress Reduction Workbook - Free Excercise

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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.
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.

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Published by: New Harbinger Publications on May 22, 2013
Copyright:Attribution Non-commercial

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11/01/2013

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Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding thatthe publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the servicesof a competent professional should be sought.
The material in chapter 13 that is based upon the work of Michelle G. Craske and David H. Barlow’s
 Master Your Anxiety andWorry 
, 2nd ed. (2006) pages 99–109 is used by permission of Oxford University Press.Distributed in Canada by Raincoast BooksCopyright © 2008 by Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKayNew Harbinger Publications, Inc.5674 Shattuck AvenueOakland, CA 94609 www.newharbinger.comAll Rights ReservedPrinted in the United States of AmericaAcquired by Tesilya Hanauer; Cover design by Amy Shoup;Edited by Kayla SussellLibrary of Congress Cataloging-in-Publication DataDavis, Martha, 1947-The relaxation and stress reduction workbook / Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay. -- 6thed.p. cm.Includes bibliographical references and index.ISBN-13: 978-1-57224-549-5 (pbk. : alk. paper)ISBN-10: 1-57224-549-2 (pbk. : alk. paper) 1. Stress management. 2. Relaxation.I. Eshelman, Elizabeth Robbins. II. McKay, Matthew. III. Title.RA785.D374 2008616.9’8--dc222008003637 10 09 0810 9 8 7 6 5 4 3 2 1
 
First printing
 
Contents
Preface to the Sixth Edition . . . . . . . . . . . . . . . . . . . . . . . . . . . ixAcknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xiHow to Get the Most Out of This Workbook . . . . . . . . . . . . . . . . .xiii
1
How You React to Stress . . . . . . . . . . . . . . . . . . . . . . . . . 1
*
Sources of Stress
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Fight-or-Flight Response
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Chronic Stress and Disease
*
Schedule of Recent Experience
*
Prevention
*
Symptoms Checklist
*
Tactics forCoping with Stress
*
Tactics for Coping with Stress Inventory
*
Knowing Your Goal
*
Symptom-Relief Effectiveness
*
Symptom-Relief Effectiveness Chart
*
Further Reading
2
Body Awareness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
*
Background
*
Body Inventory
*
Stress-Awareness Diary
*
Record of GeneralTension
*
Further Reading
3
Breathing. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .27 
*
Background
*
Symptom-Relief Effectiveness
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Time to Master
*
Instructions
*
Preparing to Do Breathing Exercises
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Breathing Basics
*
Special Considerations
*
Breathing for Tension Release and Increased Awareness
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Breathing for Symptom Controlor Release
*
Final Thoughts
*
Further Reading
*
Recordings
4
Progressive Relaxation . . . . . . . . . . . . . . . . . . . . . . . . . .41
*
Background
*
Symptom-Relief Effectiveness
*
Time to Master
*
Instructions
*
Special Considerations
*
Further Reading
*
Recording
5
Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
*
Background
*
Symptom-Relief Effectiveness
*
Time to Master
*
Instructions
*
Exercises
*
Special Considerations
*
Further Reading
*
Recordings

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