Оглавление
Vera Peiffer. 20 MINUTES TO MASTER … STRESS MANAGEMENT
IN THE SAME SERIES
BY THE SAME AUTHOR
ABOUT THIS BOOK
CONTENTS
INTRODUCTION
PART I. STRESS – HOW IT HAPPENS
CHAPTER 1. WHAT STRESS IS AND WHAT IT IS NOT
SUMMARY
CHAPTER 2. ARE YOU A STRESS-PRONE TYPE?
THE ANXIOUS PERSON
STRESS PROBLEMS
THE PERFECTIONIST
STRESS PROBLEMS
THE STIMULUS-SEEKER
STRESS PROBLEMS
THE AMBITIOUS TYPE (A-TYPE)
STRESS PROBLEMS
PRESSURE TO SUCCEED
CRITICISM
LONELINESS
OVERPROTECTION
CHAPTER 3. QUESTIONNAIRE: CHECK YOUR PERSONALITY STRESS FACTORS
WHAT ANXIOUS PEOPLE SAY ABOUT THEMSELVES
WHAT PERFECTIONISTS SAY ABOUT THEMSELVES
WHAT STIMULUS-SEEKERS SAY ABOUT THEMSELVES
WHAT AMBITIOUS (A-TYPE) PEOPLE SAY ABOUT THEMSELVES
HOW MANY POINTS DID YOU GET IN EACH SECTION?
CHAPTER 4. WHAT IS CAUSING YOU STRESS?
WORK STRESSORS
DOMESTIC STRESSORS
OTHER STRESSORS
PART II. WHAT HAPPENS WHEN YOU FALL INTO THE STRESS TRAP …
CHAPTER 5. PHYSICAL REACTIONS
SITUATION
WARNING SIGNS. PHYSICAL STRESS SYMPTOMS
SUCCESSFUL STRESS MANAGEMENT. CASE HISTORY: PALPITATIONS
CHAPTER 6. MENTAL AND EMOTIONAL REACTIONS
WARNING SIGNS. MENTAL STRESS SYMPTOMS
EMOTIONAL STRESS SYMPTOMS
SUCCESSFUL STRESS MANAGEMENT. CASE HISTORY: POOR MEMORY
CHAPTER 7. BEHAVIOURAL REACTIONS
WARNING SIGNS. BEHAVIOURAL STRESS SYMPTOMS
SUCCESSFUL STRESS MANAGEMENT. CASE HISTORY: COMPULSIVE BEHAVIOUR
CHAPTER 8. QUESTIONNAIRE: WHAT IS YOUR STRESS LEVEL?
A: YOUR BODY AND MIND
RESULTS. Low Stress Level: Under 10 Points
Medium Stress Level: 10–19 Points
High Stress Level: 20–30 Points
B: YOUR PERSONALITY
RESULTS. Low Stress Level: 2–4 Points
Medium Stress Level: 6–8 Points
High Stress Level: 12–20 Points
C: YOUR CIRCUMSTANCES
RESULTS. Low Stress Level: Up to 4 Points
Medium Stress Level: 6–10 Points
High Stress Level: 12–20 Points
D: YOUR WORK
RESULTS. Low Stress Level: Up to 10 Points
Medium Stress Level: 11–19 Points
High Stress Level: 20–30 Points
RETIREMENT/UNEMPLOYMENT
E: YOUR HOME LIFE
RESULTS. Low Stress Level: Up to 10 Points
Medium Stress Level: 11–19 Points
High Stress Level: 20–30 Points
OVERALL RESULT. Up to 37 Points
38–77 Points
78–130 Points
PART III … AND HOW TO CLIMB OUT OF THE STRESS TRAP
CHAPTER 9. HOW TO STOP YOURSELF FROM OVERWORKING
WHOM ARE YOU TRYING TO PLEASE?
SOLUTIONS
SOLUTIONS
PROBLEMS ASKING FOR HELP
SOLUTION
SOLUTIONS
SOLUTION
SOLUTION
CHAPTER 10. SO YOU THOUGHT YOU KNEW HOW TO BREATHE …
TEST
EXERCISE 1: INCREASING LOWER LUNG ACTIVITY (BELLY AREA)
EXERCISE 2: INCREASING UPPER LUNG ACTIVITY (CHEST AREA)
EXERCISE 3: CO-ORDINATING UPPER AND LOWER LUNG ACTIVITY
CHAPTER 11. GIVING YOUR BODY TIME OFF
ALLOWING YOURSELF TO REST
GIVING YOUR BACK A TREAT
LOOSENING MUSCLES
CHAPTER 12. TAKING A MENTAL HOLIDAY
MAKING PICTURES IN YOUR MIND
ACCESSING PAST RELAXATION
CREATING A RELAXING IMAGE
CHAPTER 13. SLEEPING BETTER
WORRY-BUSTING
MAKING A MENTAL LIST
DELEGATE PROBLEMS TO YOUR SUBCONSCIOUS
CREATE A RELAXING BLANK
PREPARING FOR SLEEP
IF ALL ELSE FAILS
CHAPTER 14. DEALING WITH DIFFICULT PEOPLE
BULLIES
SOLUTIONS
BACKSTABBERS
SOLUTIONS
SHIRKERS
SOLUTIONS
MOANERS
SOLUTIONS
CHAPTER 15. USING ANGER CONSTRUCTIVELY
EXERCISE
CHAPTER 16. HOW TO TALK ABOUT THINGS YOU WOULD RATHER AVOID
SAYING ‘NO’ WITHOUT FEELING GUILTY
THE ‘NO’ EXERCISE
SAYING WHAT YOU WANT
BUILDING CONFIDENCE
BUILDING TRUST
ADDRESSING PROBLEMS
CHAPTER 17. ACCENTUATE THE POSITIVE
TEST 1
TEST 2
ACQUIRING A POSITIVE OUTLOOK
LIKING YOURSELF
TEST 3
SHIFTING THE FOCUS
USING AFFIRMATIONS
AVOID NEGATIVE PHRASING
USE THE PRESENT TENSE
USE AFFIRMATIONS REGULARLY
START NOW!
Positive Affirmations for the Start of the Day
Positive Affirmations When You Are in a Difficult Situation
LOOKING AT PROBLEMS AS CHALLENGES
MYTH NO. 1: PROBLEMS CAUSE CHAOS
Affirmations
MYTH NO. 2: PROBLEMS CHANGE YOUR LIFE FOR THE WORSE
Affirmations
MYTH NO. 3: PROBLEMS ALWAYS UPSET PEOPLE
Affirmations
CHAPTER 18. DE-STRESS YOUR LIFE
TO EAT OR NOT TO EAT
DOS AND DON’TS
DRINKING
THINK BEFORE YOU START WORKING
GET A MOVE ON – EXERCISE!
EXERCISE 1: CYCLING
EXERCISE 2: STRETCHING
EXERCISE 3: RUNNING
DEVELOPING OUTSIDE INTERESTS
CHAPTER 19. ALTERNATIVE WAYS TO UNWIND
AROMATHERAPY
FURTHER READING
HYPNOTHERAPY
FURTHER READING
REFLEXOLOGY
FURTHER READING
SHIATSU
FURTHER READING
POSITIVE THINKING
FURTHER READING
SUMMARY
INTRODUCTION
WHAT STRESS IS AND WHAT IT IS NOT
WHAT IS CAUSING YOU STRESS?
WORK STRESSORS
DOMESTIC AND OTHER STRESSORS
PART I. WHAT HAPPENS WHEN YOU FALL INTO THE STRESS TRAP …
CHAPTER 1. PHYSICAL REACTIONS. WARNING SIGNS. PHYSICAL STRESS SYMPTOMS
CHAPTER 2. MENTAL AND EMOTIONAL REACTIONS
WARNING SIGNS. MENTAL STRESS SYMPTOMS
EMOTIONAL STRESS SYMPTOMS
CHAPTER 3. BEHAVIOURAL REACTIONS
WARNING SIGNS. BEHAVIOURAL STRESS SYMPTOMS
PART II … AND HOW TO CLIMB OUT OF THE STRESS TRAP
CHAPTER 4. HOW TO STOP YOURSELF FROM OVERWORKING
WHOM ARE YOU TRYING TO PLEASE?
SOLUTIONS
SOLUTIONS
PROBLEMS ASKING FOR HELP
SOLUTION
SOLUTION
SOLUTION
CHAPTER 5. SO YOU THOUGHT YOU KNEW HOW TO BREATHE …
CHAPTER 6. GIVING YOUR BODY TIME OFF
ALLOWING YOURSELF TO REST
LOOSENING MUSCLES
CHAPTER 7. TAKING A MENTAL HOLIDAY
CREATING A RELAXING IMAGE
CHAPTER 8. SLEEPING BETTER
STRATEGIES FOR SLEEP. MAKING A MENTAL LIST
DELEGATE PROBLEMS TO YOUR SUBCONSCIOUS
CREATE A RELAXING BLANK
PREPARING FOR SLEEP
IF ALL ELSE FAILS
CHAPTER 9. DEALING WITH DIFFICULT PEOPLE
BULLIES
SOLUTIONS
BACKSTABBERS
SOLUTIONS
SHIRKERS
SOLUTIONS
MOANERS
SOLUTIONS
CHAPTER 10. USING ANGER CONSTRUCTIVELY
EXERCISE
CHAPTER 11. HOW TO TALK ABOUT THINGS YOU WOULD RATHER AVOID
SAYING ‘NO’ WITHOUT FEELING GUILTY
THE ‘NO’ EXERCISE
SAYING WHAT YOU WANT
BUILDING CONFIDENCE
BUILDING TRUST
ADDRESSING PROBLEMS
CHAPTER 12. ACCENTUATE THE POSITIVE
TEST 1
TEST 2
ACQUIRING A POSITIVE OUTLOOK
LIKING YOURSELF
SHIFTING THE FOCUS
USING AFFIRMATIONS
AVOID NEGATIVE PHRASING
USE THE PRESENT TENSE
USE AFFIRMATIONS REGULARLY
Positive Affirmations for the Start of the Day
Positive Affirmations When You Are in a Difficult Situation
LOOKING AT PROBLEMS AS CHALLENGES
MYTH NO. 1: PROBLEMS CAUSE CHAOS
Affirmations
MYTH NO. 2: PROBLEMS CHANGE YOUR LIFE FOR THE WORSE
Affirmations
MYTH NO. 3: PROBLEMS ALWAYS UPSET PEOPLE
Affirmations
CHAPTER 13. DE-STRESS YOUR LIFE
TO EAT OR NOT TO EAT
DOS AND DON’TS
DRINKING
THINK BEFORE YOU START WORKING
GET A MOVE ON – EXERCISE!
EXERCISE 1: CYCLING
EXERCISE 2: STRETCHING
EXERCISE 3: RUNNING
DEVELOPING OUTSIDE INTERESTS
CHAPTER 14. ALTERNATIVE WAYS TO UNWIND
AROMATHERAPY
HYPNOTHERAPY
REFLEXOLOGY
SHIATSU
POSITIVE THINKING
COPYRIGHT
ABOUT THE PUBLISHER
