The relaxation & stress reduction workbook / Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay

Includes bibliographical references and index

1. How you react to stress : 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 -- 2. Body awareness : Background ; Body inventory ; Stress-awareness diary ; Record of general 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 ; Recordings -- 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 ; Basic tension and relaxation exercises ; Special considerations ; Further reading ; Recordings -- 7. Applied relaxation training : Background ; Symptom-relief effectiveness ; Time to master ; Instructions ; Special considerations ; Further reading ; Recordings -- 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. Focusing : 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 -- 12. Refuting irrational ideas : Background ; Symptom-relief effectiveness ; Time to master ; Instructions ; Refuting irrational ideas ; Special considerations ; Further reading -- 13. Facing worry and anxiety : 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 -- 14. Coping skills training for fears : Background ; The five steps of coping skills training for fear ; 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 -- 16. 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 ; Recordings -- 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 ; Websites -- 19. Nutrition and stress : 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 -- 20. Exercise : 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 -- 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.

This book 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.