Table of Contents
Introduction 1 Part I: Introducing Relaxation 7
Chapter 1: Discovering Relaxation 9
Chapter 2: Understanding Stress 23
Chapter 3: Planning Your Journey into Relaxation 39
Part II: Exploring Relaxation Techniques Using Your Body 55
Chapter 4: Trying Progressive Relaxation 57
Chapter 5: Practising Breathing Techniques 71
Chapter 6: Using Physical Activity to Relax 89
Chapter 7: Yoga, T’ai Chi and Qigong 103
Chapter 8: Massage, Acupressure and Reflexology 125
Part III: Discovering Relaxation Techniques Using Your Mind and Heart 139
Chapter 9: Guided Imagery, Self-Hypnosis, Autogenics and Music 141
Chapter 10: Meditation 159
Chapter 11: Spirituality and Prayer 177
Chapter 12: Managing Your Mind 191
Chapter 13: Improving Your Attitude 209
Part IV: Everyday Relaxation 225
Chapter 14: Finding Ways to Sleep Serenely 227
Chapter 15: Discovering Relaxation at Home 237
Chapter 16: Find Relaxation at Work 257
Part V: Managing Problems Using Relaxation Techniques 273
Chapter 17: Managing Anxiety, Worry, Panic and Depression 275
Chapter 18: Managing Chronic Disease 291
Chapter 19: Anger and Burnout 307
Part VI: The Part of Tens 319
Chapter 20: Ten Golden Rules of Relaxation 321
Chapter 21: Ten Quick Ways to Relax 331
Chapter 22: Ten Ways to Deep Relaxation 343
Chapter 23: Ten Resources for Further Help 351
Appendix: Audio CD 359
Index 361