Оглавление
Vera Peiffer. Stress Management: The only introduction you’ll ever need
COPYRIGHT
DEDICATION
CONTENTS
INTRODUCTION
1. WHAT STRESS IS AND WHAT IT IS NOT
SUMMARY
2. ARE YOU A STRESS-PRONE TYPE?
THE ANXIOUS TYPE
STRESS PROBLEMS
THE PERFECTIONIST
STRESS PROBLEMS
THE STIMULUS-SEEKER
STRESS PROBLEMS
THE AMBITIOUS TYPE (A-TYPE)
STRESS PROBLEMS
PRESSURE TO SUCCEED
CRITICISM
LONELINESS
OVERPROTECTION
3. QUESTIONNAIRE: CHECK YOUR PERSONALITY STRESS FACTORS
WHAT ANXIOUS PEOPLE SAY ABOUT THEMSELVES
WHAT STIMULUS-SEEKERS SAY ABOUT THEMSELVES
WHAT AMBITIOUS (A-TYPE) PEOPLE SAY ABOUT THEMSELVES
WHAT PERFECTIONISTS SAY ABOUT THEMSELVES
4. WHAT IS CAUSING YOU STRESS?
WORK STRESSORS
DOMESTIC STRESSORS
OTHER STRESSORS
5. PHYSICAL REACTIONS
SITUATION
WARNING SIGNS. PHYSICAL STRESS SYMPTOMS
SUCCESSFUL STRESS MANAGEMENT. CASE HISTORY: PALPITATIONS
6. MENTAL AND EMOTIONAL REACTIONS
WARNING SIGNS. MENTAL STRESS SYMPTOMS
EMOTIONAL STRESS SYMPTOMS
SUCCESSFUL STRESS MANAGEMENT. CASE HISTORY: POOR MEMORY
7. BEHAVIOURAL REACTIONS
WARNING SIGNS. BEHAVIOURAL STRESS SYMPTOMS
SUCCESSFUL STRESS MANAGEMENT. CASE HISTORY: COMPULSIVE BEHAVIOUR
8. QUESTIONNAIRE: WHAT IS YOUR STRESS LEVEL?
A: YOUR BODY AND MIND
RESULTS
B: YOUR PERSONALITY
RESULTS
C: YOUR CIRCUMSTANCES
RESULTS
D: YOUR WORK
RESULTS
RETIREMENT/UNEMPLOYMENT
E: YOUR HOME LIFE
RESULTS
OVERALL RESULT
9. HOW TO STOP YOURSELF FROM OVERWORKING
A: WHOM ARE YOU TRYING TO PLEASE?
SOLUTIONS
SOLUTIONS
B: PROBLEMS ASKING FOR HELP
SOLUTION
SOLUTIONS
SOLUTION
SOLUTION
10. SO YOU THOUGHT YOU KNEW HOW TO BREATHE …
TEST
INCREASING LOWER LUNG ACTIVITY (BELLY AREA)
INCREASING UPPER LUNG ACTIVITY (CHEST AREA)
CO-ORDINATING UPPER AND LOWER LUNG ACTIVITY
11. GIVING YOUR BODY TIME OFF
ALLOWING YOURSELF TO REST
GIVING YOUR BACK A TREAT
LOOSENING MUSCLES
12. TAKING A MENTAL HOLIDAY
MAKING PICTURES IN YOUR MIND
ACCESSING PAST RELAXATION
CREATING A RELAXING IMAGE
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
14. DEALING WITH DIFFICULT PEOPLE
BULLIES
SOLUTIONS
BACKSTABBERS
SOLUTIONS
SHIRKERS
SOLUTIONS
MOANERS
SOLUTIONS
15. USING ANGER CONSTRUCTIVELY
EXERCISE
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
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!
LOOKING AT PROBLEMS AS CHALLENGES
MYTH NO. 1 – PROBLEMS CAUSE CHAOS
MYTH NO. 2 – PROBLEMS CHANGE YOUR LIFE FOR THE WORSE
MYTH NO. 3 – PROBLEMS ALWAYS UPSET PEOPLE
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 – STRETCHI NG
EXERCISE 3 – RUNNING
DEVELOPING OUTSIDE INTERESTS
19. ALTERNATIVE WAYS TO UNWIND
AROMATHERAPY
FURTHER READING
HYPNOTHERAPY
FURTHER READING
REFLEXOLOGY
FURTHER READING
SHIATSU
FURTHER READING
POSITIVE THINKING
FURTHER READING
SUMMARY
If you enjoyed Stress Management, check out this other great Vera Peiffer title
ACKNOWLEDGEMENTS
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