The Relaxation and Stress Reduction Workbook

by Martha Davis

Overview

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.

Product Details

ISBN-13:	9781572246805
Publisher:	New Harbinger Publications
Publication date:	10/27/2008
Sold by:	Barnes & Noble
Format:	eBook
Pages:	392
File size:	4 MB

About the Author

Martha Davis, PhD, was a psychologist in the department of psychiatry at Kaiser Permanente Medical Center in Santa Clara, CA, where she practiced individual, couples, and group psychotherapy for more than thirty years prior to her retirement. She is coauthor of Thoughts and Feelings.


Elizabeth Robbins Eshelman, MSW, worked for the Kaiser Permanente Health Care Program for thirty-seven years. During her tenure, she was a clinical social worker, hospice director, researcher, health educator, and management development instructor and coach. She is retired and lives in Northern California.


Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Dialectical Behavior Therapy Skills Workbook, The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. McKay received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression.

Table of Contents

	Preface to the Fifth Edition
	Acknowledgments
	How to Get the Most Out of This Workbook
1	How You React to Stress	1
	Sources of Stress
	The Fight or Flight Response
	Chronic Stress and Disease
	Schedule of Recent Experience
	Symptoms Checklist
	Tactics for Coping with Stress
	Symptom Effectiveness
2	Body Awareness	15
	Internal Versus External Awareness
	Body Scanning
	Letting Go of Your Body
	Stress Awareness Diary
	Record of General Tension
3	Breathing	21
	Breathing for Awareness
	Diaphragmatic or Abdominal Breathing
	Deep Breathing
	Complete Natural Breathing
	Breathing for Release Tension
	Breath Counting
	The Relaxing Sigh
	Letting Go of Tension
	Breathing for Symptom Control or Release
	Abdominal Breathing and Imagination
	Alternative Breathing
	Controlled Breathing
4	Progressive Relaxation	31
	Basic Procedure
	Shorthand Procedure
5	Meditation	35
	Establishing Your Posture
	Centering Yourself
	Attitude
	Three Basic Meditations
	Mantra Meditation
	Sitting Meditation
	Breath-Counting Meditation
	Releasing Muscular Tension
	The Inner Exploration
	Moving Band Meditation
	Mindfulness and Present-Moment Awareness
	Eating Meditation
	Walking Meditation
	Seeing Meditation
	Mindfulness of Pain or Discomfort
	Letting Go of Thoughts
6	Visualization	51
	Types of Visualization
	Rules for Effective Visualization
	Eye Relaxation (Palming)
	Metaphorical Images
	Creating Your Special Place
	Finding Your Inner Guide
	Listening to Music
	Humor
	Creativity
7	Applied Relaxation Training	61
	Progressive Relaxation
	Release Only Relaxation
	Cue-Controlled Relaxation
	Rapid Relaxation
	Applied Relaxation
8	Self-Hypnosis	69
	The Power of Suggestion
	Postural Sway
	Postural Suggestion
	Personalized Self-Induction
	Basic Self-Induction Script
	Abbreviated Inductions
	Hypnotic Suggestions
	Self-Hypnotic Induction for A Specific Problem
	Example: Insomnia
9	Autogenics	83
	How to Facilitate Your Response When Doing Autogenic Training
	How to Practice the Six Basic Autogenic Themes to Normalize Your Body
	Autogenic Formulas for Calming the Mind
	Autogenic Modification Exercises
10	Brief Combination Techniques	91
	Stretch and Relax
	Autogenic Breathing
	Stop and Breathe
	Changing Channels
	Using a Coping Mantra
	I Am Grateful
	Deep Affirmation
	The Tension Cutter
	Breath Counting
	Taking Control
	Accepting Yourself
11	Recording Your Own Relaxation Tape	99
	Your Voice and Background Sound
	Mantras and Affirmations
	Constructing Your Relaxation Script
	Using Your Tape
	Buying Tapes
12	Refuting Irrational Ideas	107
	Rational Emotive Therapy
	Assessment of Your Beliefs
	Irrational Ideas
	Rules to Promote Rational Thinking
	Refuting Irrational ideas
	Rational Emotive Imagery
	Developing Alternative Emotional Responses
	Insight
13	Thought Stopping	127
	Thought Stopping Instructions
	Eye Movement Technique
14	Worry Control	135
	Distinguishing Healthy versus Unhealthy Worry
	Worry into Problem Solving
	Four Steps to Managing Your Worry
	Relaxation
	Risk Assessment
	Scheduling Worry Time and Worry Exposure
	Worry-Behavior
15	Coping Skills Training	151
	Coping Skills for Anxiety
	Learn to Relax Efficiently
	Make a Stressful-Events Hierarchy
	Create Stress-Coping Thoughts for Anxiety
	Imago Coping Skills
	In Vivo Coping Skills
	Coping Skills for Anger
	Learn to Relax Efficiently
	Make a Stressful-Events Hierarchy
	Create Stress-Coping Thoughts
	Image Coping Skills
	Invivo Coping Skills
16	Goal Setting and Time Management	175
	Clarifying Your Values
	Setting Goals
	Developing an Action Plan
	Evaluating How You Spend Your Time
	Combating Procrastination
	Organizing Your Time
17	Assertiveness Training	197
	Mistaken Traditional Assumptions Versus Your Legitimate Rights
	Three Basic Interpersonal styles
	The Assertiveness Questionnaire
	Describing Your Problem Scenes
	Your Script for Change
	Short Form Assertiveness Technique
	Assertive Body Language
	Learning How to Listen
	Assertive Listening and Expressing Go Together
	Arriving At a Workable Compromise
	Avoiding Manipulation
18	Job Stress Management	221
	What Causes Job Burnout?
	Identify Your Symptoms of Job Stress
	Identify the Sources of Your Job Stress
	Identify How You Respond to Your Specific Job Stressors
	Set Goals To Respond More Effectively to Your Job Stressors
	Motivate Yourself
	Change Your Thinking
	When In Conflict, Negotiate
	Pace and Balance Yourself
19	Nutrition	237
	Ten Steps to Positive Eating
	Self-Assessment
	Taking Charge of Your Nutritional Well-Being
20	Exercise	259
	Aerobic Exercise
	Stretching and Toning Exercises
	Developing Your Own Exercise Program
	Diary of Opportunities to Exercise
	Choosing the Best Type of Exercise for You
	Establishing Goals
	Sample Exercise Program
	Heart Rate in Beats Per Ten Seconds and Per Minute
	Estimated Heart Rates for Selected Ages Table
	Exercise Diary
21	When It Doesn't Come Easy--Getting Unstuck	283
	Questioning Your Goals and How You Spend Your Time
	Taking Responsibility for Your Decisions
	Confronting Roadblocks in the Road to Stress Management and Relaxation
	When Symptoms Persist
	Index	287

Interviews

Davis resides in Trinidad, CA; Eshelman and McKay reside in the greater San Francisco Bay Area.

Editorial Reviews

"This comprehensive workbook deserves to be in the library of every active therapist, but it shouldn’t be left on the shelf! Once again, the authors have empowered the reader with straightforward instructions on every major approach to stress management known. From worry to chronic headaches to information overload, here is your one-stop guide to recovery."

—R. Reid Wilson, PhD, author of Don’t Panic: Taking Control of Anxiety Attacks

"This text remains, after twenty years, the clearest, best-organized, and most readable book on stress management. It has achieved the status of the ‘classic’ self-help reference in the field."

—Edmund J. Bourne, PhD, author of The Anxiety and Phobia Workbook, Coping with Anxiety, and Beyond Anxiety and Phobia

"An exemplary book on stress. It is lucidly written, rationally ordered, and comprehensive, and each section is densely packed with instructions and exercises which make the workbook easy to practice."

—Somatics Magazine: Journal of the Mind/Body Arts and Sciences

From the Publisher