Free PDF The Relaxation and Stress Reduction Workbook (New Harbinger Self-Help Workbook), by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKa
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The Relaxation and Stress Reduction Workbook (New Harbinger Self-Help Workbook), by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKa
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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.
This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.
Find more help online at elearning.newharbinger.com.�Self-Help Therapy�offers web-based treatment for stress reduction based on the book�The Relaxation and Stress Reduction Workbook. Other modules in Self-Help Therapy�offer treatment for anxiety, depression, borderline personality disorder and anger.
A Reading Well Books on Prescription title.
- Sales Rank: #8921 in Books
- Brand: Davis, Martha/ Eshelman, Elizabeth Robbins/ McKay, Matthew/ Fanning, Patrick
- Published on: 2008-05-03
- Original language: English
- Number of items: 1
- Dimensions: 9.75" h x 8.00" w x 1.00" l, 1.75 pounds
- Binding: Paperback
- 392 pages
Review
"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
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, couple, and group psychotherapy for more than thirty years prior to her retirement. She is coauthor of Thoughts and Feelings and The Relaxation and Stress Reduction Workbook.
Elizabeth Robbins Eshelman, MSW, is a licensed clinical social worker who worked as a staff operations consultant for the marketing and internet services group of the Kaiser Foundation Health Plan. She is now retired and lives in the San Francisco Bay Area. She is preparing to become a certified coach for executives and other individuals and plans to use skills and techniques from this book in her practice.
Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. He has also penned two novels: Us and Wawona Hotel. 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.
Most helpful customer reviews
7 of 7 people found the following review helpful.
Yay Diaphragmatic Breathing!
By Colin
So, from what I have seen reading through this book is that there is a huge amount of options to choose from for reducing stress and inducing relaxation. It is not wise to try them all, or to think you need to try them all. Try them until you hit one that clicks for you, then stick to that one and master it daily.
Then, once you have really gotten good at, go through more of the options until you hit one that works for you then stick only to that one and work on it until you master it.
You can not do everyone of these exercises every day, but it is not a bad thing that there are so many choices!. It just means it is an opportunity to individualize it for you. To make it the best possible "you" program and not just one option that is "supposed" to work for everyone.
The one technique that is AMAZING for me is the diaphragmatic breathing. I have known about diaphragmatic breathing for a really long time, but for some reason the instructions I got were never good enough. Well, the instructions in this book are the best I have seen for this breathing technique and skillfully pulling off a ten - twenty minute session of breathing this way while lying down is sublime. It feels like you are flipping the on switch on your relaxation response and you can just feel it through out your whole body.
I think what makes this technique work so good for me as well is that I have been practicing the buteyko method which it a natural treatment for asthma. It is kind of a challenging technique, but I'm not sure I would be getting the awesome experience with the Diaphragmatic breathing if I wasn't using this technique also.
If you follow my advice from the beginning of the review you will realize that this book will take you a really really long time to get through. There is so much here and that's a good thing. If it is all as well explained and referenced as it has been from the first few chapters then this is a really golden resource. For now I am digging down on to the diaphragmatic breathing. and excluding everything else, but I also exercise, meditate, and watch my diet which are all recommended in this book.
The kindle version has been fine in my experience
5 of 5 people found the following review helpful.
ok
By jwozn
This was just ok for me, I loved the assessments at the beginning, I've been working with a therapist and having those to look at and refer to have helped, however a lot of these techniques are not always the easiest or the most helpful. It is a very overwhelming book but it is nice to have options since not every technique works for everyone. I do think though it is hard to skip around in the book as they seem to refer to other chapters a lot, so if one technique isn't working and you try to skip to another you might not be able to use it, if you haven't mastered a previous technique. I think it is a good option to have and check out, but it isn't the absolute best, but it does actually provide a lot of options and tips. I appreciate the thought and time that went into this but I can't say it has helped me a whole lot. I personally need something to supplement my therapy something I can do on a daily basis and some of these are very in depth and require a lot of time and focus that with my anxiety I don't quite feel like I have the time for. But it is a good place to start I think for a lot of people.
5 of 5 people found the following review helpful.
Review/ Relaxation and Stress Reduction Workbook
By jeffrey gaston
Good book that explains the relationship between stress and chronic pain. Having taken a Behavioral Modification and Mindfulness class, I find that it does use several of the methods for getting on top of your stress. It does teach one how to meditate and most importantly, breath.
If you have never had the opportunity to study any types of relaxation, such as self hypnosis and other methods, and you suffer from severe pain due to a overwhelming schedule then this is a good starting place and a good workbook for starting.
But, it doesn't take the place of seeking private and group therapy or beginning an exercise and diet regime.
Overall the book is a great place to start.
See all 237 customer reviews...
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