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The Relaxation and Stress Reduction Workbook (A New Harbinger Self-Help Workbook) Paperback – May 3, 2008
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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.
A Reading Well Books on Prescription title.
- Print length392 pages
- LanguageEnglish
- PublisherNew Harbinger Publications
- Publication dateMay 3, 2008
- Dimensions8 x 1 x 9.75 inches
- ISBN-109781572245495
- ISBN-13978-1572245495
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"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
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, Ph.D., is a professor at the Wright Institute in Berkeley, CA. He has authored more than twenty-five books, including When Anger Hurts, Self-Esteem, and ACT on Life Not on Anger. In private practice, McKay specializes in the cognitive behavioral treatment of anxiety, anger, and depression.
Product details
- ASIN : 1572245492
- Publisher : New Harbinger Publications; 6th edition (May 3, 2008)
- Language : English
- Paperback : 392 pages
- ISBN-10 : 9781572245495
- ISBN-13 : 978-1572245495
- Item Weight : 1.68 pounds
- Dimensions : 8 x 1 x 9.75 inches
- Best Sellers Rank: #660,547 in Books (See Top 100 in Books)
- #2,516 in Stress Management Self-Help
- #17,052 in Psychology & Counseling
- Customer Reviews:
About the author
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. His books combined have sold more than 2.5 million copies. McKay received his PhD in clinical psychology from the California School of Professional Psychology. In private practice, he specializes in the cognitive behavioral treatment of anxiety and depression.
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This hefty manuscript by Martha Davis, PhD, Elizabeth Robbins Eshelman, MSW and Matthew McKay, PhD is a comprehensive how-to guide to the most thoroughly researched, proven relaxation and stress reduction techniques developed from cultures and medical specialties around the world. It covers, among other methods, deep breathing, visualization, meditation, assertiveness training and exercise. It is powerful, but not a quick, simple or peaceful read. The exercises can be emotionally painful and/or physically uncomfortable at first. Learning these competencies is challenging: they require practice to build new habits. You could choose to learn them alone, or I believe this is a fantastic book for friends or family to share on an "accountability partner" basis. It could even be a foundation for efforts in coordination with a health coach.
Lauren Williams, Certified Professional Organizer, Owner, Casual Uncluttering LLC, Woodinville, WA, USA
The Good: Each chapter is dedicated to a specific topic, such as re-breathing training, refuting irrational ideas and meditation, and the authors do an excellent job providing some background information (e.g., the role of stress in daily life, the fight-flight response, pictures of the diaphragm and information regarding normal vs. shallow breathing). Text is written in very easy-to-understand language and the strategies are easy to learn and apply in a variety of situations. Yet like any skills the strategies require practice, time, and patience to begin to have an effect on your life.
What Needs To Be Improved: Whilst the book provides numerous strategies to combat stress and to encourage relaxation, there is no information regarding what someone should do if the strategies don't work. Also, the book tends to focus primarily on breathing-based exercise with the assumption that a person can simply sit down and "get it" at the expense of other proven stress-reduction strategies, such as distress tolerance or mindfulness-based strategies. Furthermore, given that readers need to follow a script for most of the breathing exercises, a companion CD containing the script would have been helpful as trying to follow the instructions whilst doing the exercise is not effective.
I would recommend this book for anyone who wants to learn ways to manage everyday stress. I would not recommend this book as the sole resource for anyone who experiences emotional issues that are "deeper" than everyday stress as unfortunately the strategies in this book may not be as effective if used alone and such individuals should instead seek help from a psychologist. I would also recommend this book to students or other professionals interested in learning some introductory information about relaxation strategies.
It's very important to note I said "cope". From experience and as the book will tell you, in order to fully get the most out of this book you will have to practice these exercises daily.
The book begins with a short questionaire to help you pinpoint what this book may help you with. After this self-diagnosis, the book will list the chapters that will help you with your condition. This I found very helpful as exercises that didn't help me cope with depression I would not invest my time in. There are quite a few methods in dealing with a number of conditions. For example, for general anxiety the book suggest you focus on breathing exercises, meditation, progressive relaxation and goal setting. You will then skip ahead to those chapters to get the most out of your time with this book.
It is also important to note that this is a workbook in which you will preform exercises to help you. In my opinion this is far better than passive reading as you are actively engaging your mind and body.
I have bought quite a few self-help books, but I do not regret this purchase one bit.