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EffectiveStressManagement
A personal guide
Taking more control of your stress leveland making it work to your advantage
December 2002
 
67
Contents: Part Two
1MORE ON GAINING PERSONAL PERSPECTIVE67
Emotions.................................................................................69Evaluations..............................................................................72Changing Irrational Thinking.................................................76Self Talk..................................................................................79Summary.................................................................................81Further Information.................................................................82
2MORE TECHNIQUES FOR RELAXING83
Difficulties Getting Started.....................................................83Choose Your Model................................................................84Mechanics: The Stress Response............................................84How To Have A Breakdown...................................................85How To Avoid A Breakdown.................................................86Running Repairs......................................................................92Further Information.................................................................93
3MORE ON EXERCISE94
What is Fitness?......................................................................96What Type Of Exercise For You?..........................................96Activities Menu.......................................................................99Activity Chart..........................................................................106Getting Started........................................................................108First Steps................................................................................108Keeping At It...........................................................................110Checking Your Progress.........................................................111Fitness Routines......................................................................112Aerobic Exercise.....................................................................115Finding Out More...................................................................118
4MORE ON FOOD AND STRESS119
Stress and Nutrition ................................................................119Food and Brain Chemistry......................................................120
5EAT YOUR WAY TO HEALTH122
What You Can Do...................................................................122Target Weight.........................................................................123Protein.....................................................................................124Fibre........................................................................................126Fat...........................................................................................126
 
68
Sugar.......................................................................................127Salt..........................................................................................129Vitamins and Minerals............................................................131Alcohol....................................................................................136The Importance of Breakfast..................................................137How to Survive the Nine To Five...........................................139
6MORE ON MANAGING YOUR TIME141
Self Management: Time and Tide...........................................141Be a Time Explorer.................................................................143The Development from Time Managementto Self Management...................................................144Self Management Skills: Preparing a Time Log.....................145Analysis of Your Time Log....................................................149Handling Interruptions............................................................150Changing Time Wasters into Time Savers.............................151Self Management Skills: Practical Daily Checklist................152
7BENEFITS OF GROUPWORK153
Set Up a Group and Get Stress On The Agenda.....................154Overcoming Constraints.........................................................158Contracts and Ground-rules....................................................159Setting Goals...........................................................................160Further Information.................................................................161
8 STRESS AND EMOTIONS162
Emotional Intelligence............................................................162Stress and Anger.....................................................................167Understanding Anger..............................................................168Dealing With Aggravation And Conflict................................171Handling Depression...............................................................176Anxiety: Fear Spread Thin......................................................177
9 WORKSHOPS ON STRESS179
A Range of Interventions........................................................179Other Resources......................................................................182
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