| Description |
xix, 316 pages : illustrations ; 28 cm + 1 CD-ROM (4 3/4 in.). |
| Bibliography |
Includes bibliographical references and index. |
| Contents |
Introduction : one planet under stress -- pt. 1. The wellness mandala : holistic stress management -- 1. The nature of stress -- Definitions of stress -- The stress response -- Tend and befriend -- Types of stress -- Types of stressors -- The general adaptation syndrome -- Stress and insomnia -- Stress in the changing world -- A holistic approach to stress management -- The premise of holistic stress management -- The nature of holistic stress management -- The power of adaptation -- The focus of this text -- Additional resources -- Exercise 1.1. Are you stressed? -- Exercise 1.2. Personal stress inventory : top 10 stressors -- Exercise 1.3. Self-assessment : poor sleep habits questionnaire -- 2. The body : the battlefield for the mind's war games -- Stress and chronic pain -- Your human space suit -- Fight or flight with a bite -- Gross anatomy and physiology -- Subtle anatomy and physiology -- Stress and the immune system -- The stress and disease connection -- The dynamics of self-healing -- Additional resources -- Exercise 2.1. Physical symptoms questionnaire -- Exercise 2.2. Your picture of health -- Exercise 2.3. Subtle anatomy energy map -- Exercise 2.4. Energy ball exercise -- Exercise 2.5. Subtle energy system "vitamins" -- |
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3. The emotions : from a motivation of fear to a motivation of love -- Healthy emotions -- Unhealthy emotions -- The stress emotions : anger and fear -- Joy and happiness : the other (eustress) emotions -- Additional resources -- Exercise 3.1. Anger recognition checklist -- Exercise 3.2. Mismanaged anger style indicator -- Exercise 3.3. Creative anger management skills action plan -- Exercise 3.4. Confrontation of a stressor -- Exercise 3.5. Creative altruism : the power of unconditional love -- 4. The mind : the psychology of stress -- The anatomy of ego -- The power of two minds -- The death of expectations -- Finding the meaning of life -- Energy psychology -- Stress-prone and -resistant personalities -- The power of the mind -- Additional resources -- Exercise 4.1. Domestication of the ego -- Exercise 4.2. Stress-prone personality survey -- Exercise 4.3. Stress-resistant personality survey -- Exercise 4.4. Mind over matter : harnessing the power of your mind -- |
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5. The spirit : the health of the human spirit -- The neglect of the human spirit -- The dance of stress and human spirituality -- Times of spiritual hunger -- Windows of the soul -- Relationships, values, and a meaningful purpose in life -- Roadblocks on the spiritual path -- Distractions on the spiritual path -- The divine mystery -- Of ego and soul -- Seasons of the soul -- Muscles of the soul -- Spiritual potential and spiritual health -- The hero's journey -- Health of the human spirit -- Additional resources -- Exercise 5.1. Stress and human spirituality -- Exercise 5.2. Mandala of the human spirit -- Exercise 5.3. The pillars of human spirituality -- Exercise 5.4. Personal and interpersonal relationships -- Exercise 5.5. Your personal value system -- Exercise 5.6. Your meaningful purpose in life -- Exercise 5.7. Roadblocks on the human path -- Exercise 5.8. Distractions on the human path -- Exercise 5.9. On being a good mystic -- Exercise 5.10. Your seasons of the soul -- Exercise 5.11. Muscles of the soul -- Exercise 5.12. The hero's journey : exploring the wisdom of Joseph Campbell -- Exercise 5.13. Health of the human spirit -- |
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pt. 2. Effective coping skills -- 6. Reframing : creating a positive mind-set -- The ageless wisdom of positive thinking -- The influence of the media -- An attitude of gratitude -- The art of acceptance -- The power of positive affirmations -- Developing your mastery of reframing and optimism -- Tips to incorporate the practice of reframing -- Tips to incorporate the practice of positive affirmation statements -- Best benefits of reframing -- Additional resources -- Exercise 6.1. Reframing : seeing from a bigger, clearer perspective -- Exercise 6.2. 1,000 things went right today! -- 7. Comic relief : the healing power of humor -- The ageless wisdom of comic relief and humor therapy -- Humorous insights -- Types of humor -- How to incorporate humor therapy into your life routine -- Best benefits of comic relief -- Additional resources -- Exercise 7.1. Working the funny bone -- Exercise 7.2. Making a tickler notebook -- |
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8. Simple assertiveness and healthy boundaries -- The ageless wisdom of assertiveness -- The art of healthy boundaries -- Developing a mastery of healthy boundaries -- Benefits of healthy boundaries -- The anatomy of high self-esteem -- The anatomy of assertiveness -- Additional resources -- Exercise 8.1. Healthy boundaries : building and maintaining personal stability -- Exercise 8.2. Value assessment and clarification -- Exercise 8.3. Giving your self-esteem a healthy boost -- 9. Time and money : effective resource management -- The ageless wisdom of time and money as important resources -- The art of money matters -- The ageless wisdom of time management -- Additional resources -- Exercise 9.1. Your relationship with money survey -- Exercise 9.2. My personal budget worksheet -- Exercise 9.3. Time management idea exchange -- Exercise 9.4. The importance of prioritization -- Exercise 9.5. Time mapping -- Exercise 9.6. Execution of tasks -- Exercise 9.7. Practicing the art of subtraction -- 10. Expressive art therapy -- The ageless wisdom of art therapy -- The interpretation of art in art therapy -- Art therapy and chronic illness -- How to incorporate art therapy into your life routine -- Best benefits of art therapy -- Additional resources -- Exercise 10.1. The human butterfly -- Exercise 10.2. Beyond works : drawing for emotional relief -- Exercise 10.3. Art therapy color code -- |
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11. Creative problem solving -- The ageless wisdom of creativity -- The creative process revealed -- Unlocking your creative powers -- From creativity to creative problem solving -- How to incorporate creative problem solving into your life routine -- Best benefits of creative problem solving -- Additional resources -- Exercise 11.1. The roles of creativity -- Exercise 11.2. Getting the creative juices going -- Exercise 11.3. My creativity project -- Exercise 11.4. Creative problem solving -- 12. Additional coping skills -- Journaling : the art of soul searching -- Support groups : friends in need -- Social engineering : taking the path of least resistance -- Hobbies and outside interest : following your bliss -- Dream therapy : the royal road of the unconscious mind -- Forgiveness : the art of moving on with your life -- The healing power of prayer : divine connections -- Additional resources -- Exercise 12.1. Journal writing : unwritten letters -- Exercise 12.2. Defining your support group -- Exercise 12.3. Hobbies and outside interests -- Exercise 12.4. Dreams revisited -- Exercise 12.5. Sweet forgiveness -- Exerciser 12.6. The healthy power of prayer -- |
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pt. 3. Effective relaxation techniques -- 13. The art of calm : relaxation through the five senses -- The ageless wisdom of physical relaxation -- Sense of sight -- Sense of sound -- Sense of smell -- Sense of taste -- Sense of touch -- The divine sense -- How to incorporate relaxation techniques into your life routine -- Developing your mastery of relaxation techniques -- Stress relief and chronic pain -- Best benefits of physical relaxation -- Additional resources -- Exercise 13.1. The art of calm : relaxation through the five senses -- Exercise 13.2. Relaxation survival kit -- 14. The art of breathing -- The ageless wisdom of breathing -- How to incorporate the art of conscious breathing into your life -- Developing your mastery of diaphragmatic breathing -- Stress relief and chronic pain -- Best benefits of diaphragmatic breathing -- Additional resources -- Exercise 14.1. Breathing clouds meditation -- Exercise 14.2. Dolphin breath meditation -- |
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15. The art of meditation -- The ageless wisdom of meditation -- Types of meditation -- Insightful meditation -- Meditation and cognitive function -- Meditation and ADD -- How to incorporate meditation into your daily routine -- Suggestions for meditation -- Developing your mastery of meditation -- Stress relief and chronic pain -- Best benefits of meditation -- Additional resources -- Exercise 15.1. Rainbow meditation -- Exercise 15.2. Healing water meditation -- Exercise 15.3. Crystal cave meditation -- Exercise 15.4. Celestial heavens meditation -- 16. The power of mental imagery and visualization -- The ageless wisdom of imagery and visualization -- Visualization and imagery -- The art of guided visualization -- Types of visualization -- The essential components of visualization -- How to incorporate imagery and visualization into your life routine -- Stress relief and chronic pain -- Best benefits of imagery and visualization -- Additional resources -- Exercise 16.1. Solitude of a mountain lake -- Exercise 16.2. The body flame -- Exercise 16.3. Body colors and the healing light -- Exercise 16.4. Healthy DNA meditation : reprogramming your life's potential -- |
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17. Soothing sounds : music to relax by -- The ageless wisdom of music therapy -- The physics of health : entrainment and sympathetic resonance -- Good vibrations : music...without words -- Tuning out bad vibrations -- How to incorporate music therapy into your life routine -- Top 10 recommended CDs of relaxing music -- Developing your mastery of music therapy -- Stress relief and chronic pain -- Best benefits of music (sound) therapy -- Additional resources -- Exercise 17.1. Good vibrations : from sound to music -- 18. Massage therapy -- The ageless wisdom of massage therapy -- Other touch therapies -- How to incorporate massage therapy into your life routine -- Stress relief and chronic pain -- Best benefits of massage therapy and bodywork -- Additional resources -- Exercise 18.1. Self-massage -- 19. Hatha yoga -- The ageless wisdom of yoga -- Pranayama : the art of breathing -- The art of conscious stretching -- How to incorporate hatha yoga into your life routine -- Stress relief and chronic pain -- Best benefits of hatha yoga -- Additional resources -- Exercise 19.1. Salute to the sun (Surya Namaskar) -- |
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20. Self-hypnosis and autogenics -- The ageless wisdom of self-hypnosis -- The power of suggestion -- The art of self-regulation -- How to incorporate autogenics into your life routine -- Developing your mastery of autogenic training -- Stress relief and chronic pain -- Best benefits of autogenics -- Additional resources -- Exercise 20.1. The power of self-suggestion -- Exercise 20.2. The direct approach of autogenics -- 21. Nutrition : eating for a healthy immune system -- Eating for a healthy immune system -- The ageless wisdom of healthy eating -- A few words about water -- Best benefits of healthy eating -- How to incorporate the practice of healthy eating into your life routine -- Best benefits of sound nutritional habits -- Additional resources -- Exercise 21.1. Stress-related eating behaviors -- Exercise 21.2. The rainbow diet -- |
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22. Physical exercise : flushing out the stress hormones -- The ageless wisdom of physical exercise -- Energy balance -- Cortisol and weight gain -- The mind-body-spirit connection -- How to incorporate physical exercise into your life routine -- The all or none conditioning principle -- Additional tips for a successful exercise program -- Your body's natural rhythms -- Developing your mastery of exercise as a relaxation technique -- Best benefits of physical exercise -- Additional resources -- Exercise 22.1. Determining your target heart rate -- Exercise 22.2. Personal fitness program training log -- Exercise 22.3. Your circulation rhythms -- 23. Additional relaxation techniques -- Tai Chi -- Progressive muscular relaxation -- Clinical biofeedback -- Additional resources -- Exercise 23.1. Progressive muscular relaxation -- |
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pt. 4. Designing your personal relaxation program -- 24. Designing your personal relaxation program -- Additional resources -- Energy healing -- Exercise 24.1. Mandala for personal health : your holistic stress management strategy -- Glossary. |
| Subject |
Stress management.
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Stress (Psychology)
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Mind and body.
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Mind-Body Relations, Metaphysical.
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Stress, Psychological.
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Stress, Psychological -- prevention & control.
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| ISBN |
0763736511 paperback |
|
9780763736514 paperback |
|
0763739618 CD |
|
9780763739614 CD |
