|
 Learning
About Stress and Your Life
Relaxing
Ways for a Stressful World
Overcoming
Your Special Stressors
Attacking
Your Stressful Behaviors, Thoughts, and Attitudes
I
Can Relax Now, But Will The Bully Stop Kicking Sand in my Face?
Communicating Your Needs and Feelings
Planing
Your Days and Your Years
Enhancing
Your Health and Preventing Disease:
When Your Body Wears Out, Where Are You Going to Live?
Putting
It All Together
Other
Resources
What
the Experts Say About Our Book. |
Ward
off stress-related disorders that can diminish your productivity
and ruin your health. This book is interesting, readable and practical.
It was developed from workshop material and stress management
training tapes that were tested extensively and used widely with
police, executives, secretaries, nurses, homemakers and dozens
of other groups. Over a half million copies have been
sold! |
SECTION
ONE: LEARNING ABOUT STRESS AND YOUR LIFE
|
|
How
Do You Respond To Stress?
Find out if you have a stress-related symptom or disease. Learn
why you may have cold sweaty palms, a pounding heart, tense muscles,
or butterflies in your stomach as part of the "fight-or-flight"
stress response. Understand the relationship between stress and
illness.
The
Challenge of Stress and the Benefits of Wellness
Say good-bye to tranquilizing pills and hello to life-enhancing
skills! You can learn to redirect the power of your "fight-or-flight"
response into positive energy or, in other situations, replace
it with the "stay-and-play" response.
Discovering
Where Stress Comes From
Recognize and pinpoint your specific stressors and your short-
and long-term responses. Learn to engineer a less stressful world
for yourself and your family.
Beginning
To Manage Your Stress
Overcome common barriers to sticking with a stress management
program. Assess and strengthen your motivation to succeed. |
|
|
Progressive
Relaxation
Begin to relax your overtense muscles. Thousands of patients have
used this relaxation technique to fall asleep faster without drugs.
Scanning
for Tension and Breathing for Relaxation
Use your body's built-in mirror to cope with anxiety and fatigue.
A no-nonsense antidote for the tensions of everyday living.
Reaching
Deeper Levels of Relaxation
Take a prescription for a drug-free, cue-controlled, ten-second
tranquilizer. Open up a whole new world of relaxed living.
Countdown
to Relaxation
Count down as your troubled world shrinks and count up to relaxed
alertness. A simple, but powerful technique to improve your health
and mental outlook.
Autogenic
Phrases and Images: How to Relax from the Inside
Relax from the inside anywhere, anytime without tranquilizers,
alcohol or cigarettes. Reprogram for inner calm and release your
body's hidden defenses against stress.
Imagery
Training: The Windows of Your Mind
Use the windows of your mind to relax and find new ways to enrich
your life. Tap the power of your imagination to deeply relax your
mind and body. |
|
|
Stress
In The Here and Now
Exchange dread and doubt for calm confidence and inner strength.
Know your personal stressors.
Image
Rehearsal: Tapping your Brain's Success Circuits
Rehearse successful ways of dealing with stressful scenes. Climb
right over your phobic fears with strong stress ladders. Learn
to stay calm under pressure. |
|
|
Life-Change
Management
Predict health and illness by assessing your life-change stress
scores. Don't react to change, anticipate and manage it. Add balance
and stability to your life.
The
Help Your Heart Report Card: When is "B" Better than "A"
Learn the startling relationship between Type A behavior and heart
disease. Avoid the dangerous Type A patterns. Modify your Type
A behaviors and you may be able to prolong your life!
Taking
the Stress Out of What You Tell Yourself
Discover ways of thinking and feeling better. Awfulizing,
can't standitis, musterbation, and other stress habits are
explained, attacked, and replaced with healthier ways of coping
with life.
The
Movies of Your Mind: Anxiety
Learn the benefits from the power of positive talking before,
during and after anxiety-ridden situations. Find positive alternatives
to stressful inner chatter.
The
Second Feature: Anger
Learn to handle your anger rather than letting it handle you.
Relieve frustration and defuse your anger with peace talks and
stress-innoculating phrases. |
|
|
What
is Assertiveness?
Assess your behavior and understand the power of assertiveness.
Learn to recognize clues to assertiveness problems such as aggressive
body language and ineffective passive communication.
When
Do You Turn Aggressive and When Do You Turn the Other Cheek?
Rate your assertiveness in different situations with different
people. Can you stand up for your rights without overwhelming
anxiety or embarrassing temper tantrums?
Rolling
Up Your Sleeves and Becoming Assertive
Discover the five general steps to assertiveness. Learn techniques
such as: the broken record method of getting what your deserve,
the power of silence, how to say "no", use criticism effectively.
Liberate yourself! Start living your own life -- now. Gain self-respect
and self-confidence. |
|
| TOP |
Managing
the Times of Your Life
Do more in less time! The latest, practical time management methods
for meeting deadlines, boosting productivity, cutting paperwork,
multiplying profits and making time to play. How to organize and
delegate to avoid hidden ime robbers and stop reverse delegation.
Reveals the time-saving advice for which one executive paid $25,000!
Quick, effective decision making based on sound short-term priorities
and clear life-long goals. |
|
| TOP |
Keeping
Your Body "Tuned Up"
Exercise for health with a scientifically sound and medically
proven program of aerobics. Make fitness a permanent and enjoyable
part of your life without fatigue or pain. Learn about the many
little things you can do that will make you look, feel, and act
younger. Experience new energy and new vitality.
Stress
Management Through Nutrition and Weight Control
Lose weight permanently while following rational dietary guidelines
and enjoying a healthy variety of foods. |
|
| TOP |
Putting
It All Together and Making It Work For You
Unlock the power of failure by discovering the self-defeating
patterns you may be trying to use to fulfill your unmet needs.
Learn how to find the best sources for professional counseling
and religious guidance in your community. |
|
| TOP |
Music
for Stress Management
Understand the effects of music on your stress response. Learn
to use music for stress management.
A
Guide To Self-Help Groups
Find out about self-help groups. Are they effective? How can you
find the nearest one for your problem?
Suggested
Books and Recordings
Learn about other books, pre-recorded relaxation tapes and other
recommended listening materials which you can use to extend, deepen,
and practice the materials in most of the chapters in this book.
|
WHAT
THE EXPERTS SAY ABOUT
Stress Management: A Comprehensive Guide to Wellness
|
|
"In
language that is easy to understand and in specific steps that
are easy to follow, this book presents irtually all the essential
ingredients that promote mental and physical well being. Anyone
who follows the instructions is bound to find that the quality
of his or her life improve. I will recommend it to my clients
and associates."
--Arnold A. Lazarus, Ph. D.
--Author of Behavior Therapy
and Beyond
"...very
useful to anyone interested in the field of stress."
--Hans Selye, C.C., M.D., Ph. D.,
D. Sc.
"...extremely
readable and the contents notably support its title...of major
interest to professionals as well as the general public."
--Ray H. Rosenman, M. D.
--Cardiologist and co-author of
Type A Behavior and Your Heart
"...the
most informative and practical book on stress to date."
--American Academy of Behavioral
Medicine
"The
authors have completely avoided the use of psychobabble and technical
jargon, opting instead for quotes from Shakespeare and Dag Hammarskjold,
among others...witty, relaxed yet disarmingly effective...makes
reading it a great, relaxing pleasure."
--West Coast Review of Books
"One
of the few books on stress management that offers comprehensive
self-training procedures...An unusually clear and useful presentation."
--Albert Ellis, Ph. D.
-- Co-author of A New Guide
to Rational Living
*Used by medical schools, nursing schools, colleges and universities
as a textbook on Stress Management
*A Book-of-the-Month Club and Prevention Book Club Selection |
