272. Relaxation Therapy And Mindfulness

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272. Relaxation Therapy And Mindfulness

 

 

CATEGORY:Alternative Medicines 300 Courses

COURSE NUMBER: 272

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

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BOOKS/ MANUALS: Pages

Syllabus

Preface to the Sixth Edition ix
Acknowledgments xi
How to Get the Most Out of This Workbook xiii

1 How You React to Stress 1
* Sources of Stress * Fight-or-Flight Response * Chronic Stress and Disease
* Schedule of Recent Experience * Prevention * Symptoms Checklist * Tactics for
Coping with Stress * Tactics for Coping with Stress Inventory * Knowing Your Goal
* Symptom-Relief Effectiveness * Symptom-Relief Effectiveness Chart * Further Reading

2 Body Awareness 19
* Background * Body Inventory * Stress-Awareness Diary * Record of General
Tension * Further Reading

3 Breathing 27
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Preparing to Do Breathing Exercises * Breathing Basics * Special Considerations
* Breathing for Tension Release and Increased Awareness * Breathing for Symptom Control
or Release * Final Thoughts * Further Reading * Recordings

4 Progressive Relaxation . . . . . . . . . . . . . . . . . . . . . . . . . .41
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Special Considerations * Further Reading * Recording

5 Meditation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Exercises * Special Considerations * Further Reading * Recordings

The Relaxation & Stress Reduction Workbook

6 Visualization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Basic Tension and Relaxation Exercises * Special Considerations * Further Reading
* Recordings

7 Applied Relaxation Training . . . . . . . . . . . . . . . . . . . . . . .75
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Special Considerations * Further Reading * Recording

8 Self-Hypnosis 83
* Background * Symptom-Relief Effectiveness * Contraindications * Time to
Master * Instructions * Special Considerations * Further Reading

9 Autogenics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
* Background * Symptom-Relief Effectiveness * Contraindications * Time to
Master * Instructions * Special Considerations * Further Reading * Recording

10 Brief Combination Techniques 109
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Further Reading * Recordings

11 Focusing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .117
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Suggestions for Focusing on Special Problems * Special Considerations * A Real-Life
Example of the Power of Focusing * Final Thoughts * Further Reading * Websites

12 Refuting Irrational Ideas 135
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Refuting Irrational Ideas * Special Considerations * Further Reading

13 Facing Worry and Anxiety. . . . . . . . . . . . . . . . . . . . . . . 157
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions *
Instructions for Imagery Exposure * Special Considerations * Turn Worry into Problem
Solving * Problem-Solving Worksheet * Final Thoughts * Further Reading

14 Coping Skills Training for Fears 187
* Background * The Five Steps of Coping Skills Training for Fears * Symptom-Relief
Effectiveness * Time to Master * Instructions * Special Considerations
* Further Reading

15 Anger Inoculation . . . . . . . . . . . . . . . . . . . . . . . . . . .205
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Special Considerations * Further Reading

16 Goal Setting and Time Management 223
* Background * Limits of Multitasking * Symptom-Relief Effectiveness * Time to
Master * Instructions * Clarifying Your Values * Setting Goals * Developing an
Action Plan * Evaluating How You Spend Your Time * Combating Procrastination
* Organizing Your Time * Further Reading * Recordings

17 Assertiveness Training . . . . . . . . . . . . . . . . . . . . . . . . .249
* Background * Symptom-Relief Effectiveness * Time to Master * Instructions
* Further Reading

18 Work-Stress Management . . . . . . . . . . . . . . . . . . . . . . .279
* Background * What Causes Work Burnout? * Symptom-Relief Effectiveness
* Time to Master * Five Steps Toward Managing Your Work Stress * Final Thoughts
* Further Reading * Website

19 Nutrition and Stress . . . . . . . . . . . . . . . . . . . . . . . . . .297
* Background * Symptom-Relief Effectiveness * Time to Master * Twelve Steps to
Positive Eating * Self-Assessment * Taking Charge of Your Nutritional Well-Being
* Set Your Personal Positive Eating Goals Now * Final Thoughts * Further Reading
* Other Resource * Websites

20 Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .329
* Background * How Does Exercise Reduce Stress? * What Is the Evidence? * Types
of Exercise * Symptom-Relief Effectiveness * Time to Master * Developing Your
Own Exercise Program * Choosing the Best Type of Exercise for Yourself * Establishing
Goals * Sample Exercise Program * Special Considerations * Further Reading
* Television Programs, Videos, and DVDs * Websites * Community Resources
* Training Resources for Long-Distance Activities

21 When It Doesn’t Come Easy—Getting Unstuck 355
* Taking Responsibility for Your Decisions * Confront Your Excuses * Confronting
Roadblocks to Stress Management and Relaxation * When Symptoms Persist
* Persistence Pays
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .361

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