The relaxation and stress reduction workbook [electronic book] / Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay.

By: Davis, Martha, 1947- [author ].

Contributor(s): Eshelman, Elizabeth Robbins [author ] | McKay, Matthew. Self-esteem [author ].

Material type: materialTypeLabel

BookPublisher: Oakland, California : New Harbinger Publications, Inc., [2019]Copyright date: ©2019Edition: Seventh edition.Description: online resource (xv, 332 pages).Content type: text Media type: computer Carrier type: online resource ISBN: 9781684033348 (paperback); 9781684033355 (e-book).Subject(s): Stress management

| Relaxation

DDC classification: 155.9042 Online resources: E-book

List(s) this item appears in: NMCI Mental Health Support Resources

Holdings
Item type	Current library	Call number	Status	Date due	Barcode	Item holds
e-BOOK	MTU Bishopstown Library eBook	155.9042 (Browse shelf(Opens below))	Not for loan

Total holds: 0

Enhanced descriptions from Syndetics:

Now in its seventh edition--with more than one million copies sold worldwide-- The Relaxation and Stress Reduction Workbook remains the go-to resource for stress reduction strategies that can be incorporated into even the busiest lives.

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 seventh edition, this fully revised and updated workbook--highly regarded by therapists and their clients--offers the latest stress reduction techniques to combat the effects of stress and integrate healthy relaxation habits into every aspect of daily life.

This new edition also includes powerful self-compassion practices, fully updated chapters on the most effective tools for coping with anxiety, fear, and panic--such as worry delay and defusion, two techniques grounded in acceptance and commitment therapy (ACT)--as well as a new section focused on body scan.

In the workbook, you'll explore your own stress triggers and symptoms, and learn how to create a personal action plan for stress reduction. Each chapter features a different method for relaxation, explains why the method works, and provides on-the-spot exercises you can do when you feel stressed out. The result is a comprehensive yet accessible workbook that will help you to curb stress and cultivate a more peaceful life.

Includes bibliographical references and index.

Electronic reproduction.: ProQuest LibCentral. Mode of access: World Wide Web.

Table of contents provided by Syndetics

Preface to the Seventh Edition (p. xi)
Acknowledgments (p. xiii)
How to Get the Most Out of This Workbook (p. xv)
1 How You React to Stress (p. 1)
Sources of Stress (p. 1)
Fight-or-Flight Response (p. 2)
Chronic Stress and Disease (p. 3)
Impact of Recent Experience (p. 4)
Prevention (p. 8)
Symptom Relief (p. 8)
Tactics for Coping with Stress (p. 11)
Knowing Your Goal (p. 13)
Symptom-Relief Effectiveness (p. 14)
Further Reading (p. 15)
2 Body Scan (p. 19)
Background (p. 19)
Body Inventory (p. 20)
Stress-Awareness Diary (p. 21)
Releasing Tension (p. 24)
Further Reading (p. 27)
3 Breathing (p. 29)
Background (p. 29)
Symptom-Relief Effectiveness (p. 30)
Time to Master (p. 32)
Instructions (p. 32)
Preparing to Do Breathing Exercises (p. 32)
Breathing Basics (p. 33)
Special Considerations (p. 34)
Breathing for Tension Release and Increased Awareness (p. 36)
Breathing for Symptom Control or Release (p. 39)
Final Thoughts (p. 42)
Further Reading (p. 42)
Recordings (p. 42)
4 Progressive Relaxation (p. 43)
Background (p. 43)
Symptom-Relief Effectiveness (p. 44)
Time to Master (p. 44)
Instructions (p. 44)
Special Considerations (p. 48)
Further Reading (p. 48)
Recording (p. 48)
5 Meditation (p. 49)
Background (p. 49)
Symptom-Relief Effectiveness (p. 51)
Time to Master (p. 51)
Instructions (p. 51)
Exercises (p. 54)
Special Considerations (p. 65)
Further Reading (p. 66)
Recordings (p. 66)
6 Visualization (p. 67)
Background (p. 67)
Symptom-Relief Effectiveness (p. 68)
Time to Master (p. 68)
Instructions (p. 68)
Special Considerations (p. 74)
Further Reading (p. 75)
Recordings (p. 75)
7 Applied Relaxation Training (p. 77)
Background (p. 77)
Symptom-Relief Effectiveness (p. 78)
Time to Master (p. 78)
Instructions (p. 78)
Special Considerations (p. 84)
Further Reading (p. 84)
Recording (p. 84)
8 Self-Hypnosis (p. 85)
Background (p. 85)
Symptom-Relief Effectiveness (p. 86)
Contraindications (p. 86)
Time to Master (p. 86)
Instructions (p. 86)
Special Considerations (p. 98)
Further Reading (p. 99)
9 Autogenics (p. 101)
Background (p. 101)
Symptom-Relief Effectiveness (p. 102)
Contraindications (p. 103)
Time to Master (p. 103)
Instructions (p. 104)
Special Considerations (p. 108)
Further Reading (p. 109)
Recording (p. 110)
10 Brief Combination Techniques (p. 111)
Background (p. 111)
Symptom-Relief Effectiveness (p. 112)
Time to Master (p. 112)
Instructions (p. 112)
Further Reading (p. 117)
Recordings (p. 117)
11 Self-Compassion (p. 119)
Background (p. 119)
Symptom-Relief Effectiveness (p. 120)
Time to Master (p. 120)
Building Self-Compassion (p. 120)
Final Thoughts (p. 126)
Further Reading (p. 126)
12 Refuting Irrational Ideas (p. 127)
Background (p. 127)
Symptom-Relief Effectiveness (p. 129)
Time to Master (p. 130)
Instructions (p. 130)
Refuting Irrational Ideas (p. 139)
Special Considerations (p. 144)
Rational Emotive Imagery (p. 145)
Further Reading (p. 148)
13 Relieving Worry and Anxiety (p. 149)
Background (p. 149)
Symptom-Relief Effectiveness (p. 151)
Time to Master (p. 151)
Instructions (p. 151)
Thought Defusion (p. 154)
Change Your Safety Behaviors (p. 157)
Turn Worry into Problem Solving (p. 166)
Final Thoughts (p. 170)
Further Reading (p. 170)
14 Facing Fear and Avoidance (p. 171)
Background (p. 171)
Symptom-Relief Effectiveness (p. 173)
Time to Master (p. 173)
Instructions (p. 173)
Special Considerations (p. 187)
Further Reading (p. 187)
15 Anger Inoculation (p. 189)
Background (p. 189)
Symptom-Relief Effectiveness (p. 190)
Time to Master (p. 190)
Instructions (p. 190)
Special Considerations (p. 205)
Further Reading (p. 205)
6 Goal Setting and Time Management (p. 207)
Background (p. 207)
Limits of Multitasking (p. 208)
Symptom-Relief Effectiveness (p. 210)
Time to Master (p. 210)
Instructions (p. 210)
Clarifying Your Values (p. 211)
Setting Goals (p. 213)
Developing an Action Plan (p. 217)
Evaluating How You Spend Your Time (p. 220)
Combating Procrastination (p. 227)
Organizing Your Time (p. 228)
Further Reading (p. 231)
17 Assertiveness Training (p. 233)
Background (p. 233)
Symptom-Relief Effectiveness (p. 237)
Time to Master (p. 238)
Instructions (p. 238)
Further Reading (p. 261)
18 Work-Stress Management (p. 263)
Background (p. 263)
What Causes Work Burnout? (p. 263)
Symptom-Relief Effectiveness (p. 265)
Time to Master (p. 265)
Five Steps Toward Managing Your Work Stress (p. 265)
Final Thoughts (p. 278)
Further Reading (p. 278)
Recording (p. 278)
19 Nutrition and Stress (p. 279)
Background (p. 279)
Symptom-Relief Effectiveness (p. 280)
Time to Master (p. 280)
Twelve Steps to Healthy Eating (p. 280)
Self-Assessment (p. 295)
Taking Charge of Your Nutritional Well-Being (p. 301)
Final Thoughts (p. 303)
Further Reading (p. 303)
Websites and Other Resources (p. 304)
20 Exercise (p. 305)
Background (p. 305)
Symptom-Relief Effectiveness (p. 305)
Time to Master (p. 306)
Instructions (p. 306)
Types of Exercise (p. 312)
Setting Goals and Developing a Successful Program (p. 314)
Special Considerations (p. 319)
Sticking with It (p. 322)
Further Reading (p. 324)
Other Resources (p. 325)
21 When It Doesn't Come Easy-Getting Unstuck (p. 327)
Taking Responsibility for Your Decisions (p. 328)
Confront Your Excuses (p. 328)
Confronting Roadblocks to Stress Management and Relaxation (p. 329)
When Symptoms Persist (p. 330)
Persistence Pays (p. 332)
Index (p. 335)

Author notes provided by Syndetics

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 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. He lives and works in the greater San Francisco Bay Area