Table of Contents
Introduction 1
Fighting Invisible Tigers 2
How Can This Book Help? 3
Stress 101: The Lowdown on Invisible Tigers 5
The Fight, Flight, or Freeze Response 6
Short- and Long-Term Stress 10
Coping Strategies 12
10 Myths and the Truth About Stress 18
11 Tiger-Taming Techniques 22
#1 Get Moving 25
Some Benefits of Physical Activity 26
The FIT Formula for Physical Activity 26
#2 Fight Stress with Food 31
Why Is Eating Healthy So Important? 32
Bad Diet Habits 32
Why It Can Be Hard to Eat Well 35
#3 Find Your Calm Center 39
What Are Relaxation and Mindfulness Techniques? 40
Focused Breathing 42
Sitting in the Calm 46
Progressive Muscle Relaxation (PMR) 49
#4 Stand Up for Yourself 55
Assertiveness Skills 56
The ASSERT Formula 57
#5 Weave a Safety Net of Support 65
The Importance of Weaving a Safety Net 66
The Five Levels of Relationships 67
Strengthening Relationships 71
#6 Take Charge of Your Life 75
Writing Your Own Script 76
Reaching Your Goals 77
#7 Get Time on Your Side 85
How Time Management Can Help You 86
Setting Priorities 86
Time Management Tips 89
#8 Risk Trying New Things 93
Are You a Positive Risk-Taker? 94
Start Small and Give Yourself a Chance to Learn 95
Avoiding Perfectionism 95
Find Support and Celebrate Successes 99
#9 Stand on Solid Ground 101
Decisions Are Powerful 102
Making Decisions When the Pressure's On 103
Managing Peer Pressure 105
#10 Choose the Upside View 109
Seeing the Upside 110
Positive Self-Talk 111
Lighten Up 113
#11 Manage Digital Tigers 117
Watching for Digital Tigers 119
Taming Digital Tigers 120
First Aid for Tiger Bites 127
When Is It Time to Get Help? 127
A Final Word 131
Index 132
About the Author 137
