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| Preface | |
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| Fundamentals of Emotion-Focused and Problem-Focused Coping | |
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| Help! I'm All Stressed Out | |
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| The Key to Adaptive Coping | |
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| Stressors You Cannot Control | |
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| Emotion-Focused Coping | |
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| Stressors You Can Control | |
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| Problem-Focused Coping | |
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| Stressors Do Not Cause Stress | |
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| Cognitive Coping Strategies | |
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| Deep Breathing Exercises: The Fundamental Emotion-Focused Coping Skill | |
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| Background | |
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| Deep Breathing Exercise | |
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| Practice Now | |
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| Homework | |
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| Goal Setting and Overcoming Roadblocks | |
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| Tracking Your Progress | |
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| Self-Efficacy Beliefs | |
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| Self Assessment: A Fundamental Problem-Focused Skill | |
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| Background: Figuring Out the Problem | |
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| The ABCs of Stress | |
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| Defining the Stress-Related Behavior You Want to Change | |
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| Selecting a Stress Management Goal | |
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| Tracking Progress: Basic Record Keeping | |
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| Structured Diaries | |
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| Subjective Units of Distress | |
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| Advanced Record Keeping: Frequency of Duration | |
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| Homework | |
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| Overcoming Roadblocks | |
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| Basic Skills to Change Feelings, Thoughts, and Actions | |
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| Lowering Arousal and Changing Negative Emotion | |
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| Background | |
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| Rationale | |
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| Increasing Awareness of Bodily Tension | |
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| Nine Muscle Groups | |
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| Relaxation Procedure | |
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| Tracking Your Progress | |
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| Relaxation Record Sheet | |
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| Goal Setting and Overcoming Roadblocks | |
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| Changing Unrealistic Thoughts and Beliefs | |
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| Background | |
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| Are Your Emotions and Behaviors Helping or Hurting You? | |
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| Cognitive Restructuring | |
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| Detecting Unrealistic Beliefs | |
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| Keeping a "Thoughts Diary" | |
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| How to Recognize Thinking that is Unhelpful, Distorted, or Irrational | |
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| Disputing and Changing Unrealistic Thinking | |
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| Rationale Self-Management | |
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| Goal Setting | |
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| Rationale and Irrational Thoughts | |
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| Model of Rational Self-Management | |
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| Rational Self-Management Form | |
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| Direct Action to Change the Stressful Situation | |
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| Background | |
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| Amy | |
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| John | |
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| Rules of Thumb for When to Use a Direct Action Technique | |
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| Techniques that can be Used with All Interventions | |
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| Managing the Situation: Changing Antecedents | |
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| Modifying Old Antecedents | |
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| Arranging New Antecedents | |
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| Managing the Behavior: Behavior-Based Interventions | |
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| Managing the Contingencies: Consequence Based Interventions | |
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| Specific Interventions for Feelings, Thoughts, and Actions | |
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| Visualization and Imagery | |
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| Background | |
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| Visualization to Enhance Relaxation | |
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| Developing Relaxing Imagery | |
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| Letting Go with Visualization | |
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| Visualization to Prepare for Athletic Performance | |
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| External and Internal Imagery | |
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| Assessing Your External and Internal Imagery Ability | |
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| Practicing Mental Imagery to Improve Athletic Performance | |
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| Health Related Applications of Visualization | |
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| Visualization to Cope with Chronic Pain | |
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| Imagery for Pain Relief | |
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| Overcoming Roadblocks | |
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| Tracking Your Progress | |
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| Controlling Anger and Building Frustration Tolerance | |
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| Rationale | |
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| Deep Breathing | |
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| Positive Coping Statements | |
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| Developing Positive Coping Statements Tailored for Your Specific Situations | |
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| Anger and Unrealistic Beliefs | |
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| Controlling Anger Through Forgivenesss | |
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| Tracking Your Progress | |
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| Overcoming Roadblocks | |
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| Stopping Unwanted Thoughts | |
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| Background | |
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| Thought Stopping Rationale | |
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| Thought Stopping Procedures | |
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| Overcoming Roadblocks | |
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| Limited Worry Rationale | |
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| Limited Worry Procedures | |
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| Stress Inoculation Training | |
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| Rationale | |
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| Stress Inoculation Training Procedures | |
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| Conceptualization Phase | |
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| Skills Acquisition and Rehearsal Phase | |
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| Application and Follow Through Phase | |
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| Stressful Event Hierarcy Example | |
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| Relaxation Procedure: Short Version with Five Muscle Groups | |
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| Visualization | |
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| Imagery Rehearsal: Application | |
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| Review of Steps in Imagined Rehearsal | |
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| Overcoming Roadblocks | |
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| Assertiveness Training | |
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| Background: What is Assertive Behavior? | |
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| Distinguishing between Assertive, Aggressive, and Passive Behavior | |
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| Where Does Unassertive (Passive) Behavior Come From? | |
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| Assertiveness Training Procedures | |
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| Assessing Your Behavior | |
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| To Be or Not to Be Assertive | |
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| Guidelines for Deciding Whether or Not to Be Assertive | |
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| Social Skills Training | |
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| Background: What are Social Skills? | |
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| Social Avoidance Distress Scale | |
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| How Do We Acquire Social Skills? | |
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| Nonverbal Behaviors | |
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| Initiating Conversation | |
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| Keeping a Conversation Going | |
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| Other Tools for Your Conversational "Bag of Tricks" | |
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| Conversation Skills to Help You Get a Date | |
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| Time Management | |
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| Background | |
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| Time Management Scale | |
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| Reasons for Poor Time Management | |
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| Knowing Yourself | |
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| Tracking Your Time Now | |
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| Daily Activity Log | |
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| Values and Long-Range Goals | |
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| Values Exercise #1 | |
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| Values Exercise #2 | |
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| Values Exercise #3 | |
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| Short-Term Goals | |
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| Planning Ahead | |
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| Overcoming Roadblocks | |
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| Stress Management for Specific Populations and Problems | |
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| Stress Management for Head and Facial Pain | |
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| Rationale | |
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| Controllable and Uncontrollable Factors in Facial Pain | |
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| What Causes Stress-Related Facial Pain? | |
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| Try This Exercise | |
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| Habit Reversal Treatment | |
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| Becoming Aware of Oral Habits | |
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| Self Assessment: Facial Pain Diary and Oral Habits Diary | |
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| Facial Pain Diary | |
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| Daily Facial Pain Diary Blank (sample) | |
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| Daily Facial Pain Diary | |
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| Oral Habits Diary | |
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| Tracking Your Progress: How to Keep Good Records | |
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| Enhancing Oral Habit Awareness Exercise | |
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| Practice Progressive Muscle Relaxation Exercises | |
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| Deep Breathing and Facial Exercises as Competing Responses | |
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| A Review of the Steps in Oral Habit Reversal | |
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| Other Useful Skills for Pain Management | |
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| Refuting Maladaptive Beliefs | |
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| Positive Coping Statements | |
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| Visualization to Cope with Pain | |
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| Assertiveness Training | |
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| Teeth Grinding at Night | |
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| Stress Management for Sexual Difficulties | |
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| Background | |
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| Sexual Dysfunction in Men: Erection Problems | |
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| Erectile Problems: Physical or Psychological? A Do-it-Yourself Home Test | |
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| Techniques to Correct Erectile Difficulties and Premature Ejaculation | |
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| Squeeze Technique | |
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| Erectile Difficulties | |
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| Sexual Disfunction in Women: Orgasmic Dysfunction and Painful Intercourse | |
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| Factors Influencing the Development of Sexual Dysfunctions | |
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| Self Assessment: Identifying Maladaptive Beliefs | |
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| Treatment | |
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| Sensate Focus | |
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| General Guidelines for Sensate Focus | |
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| Anxiety | |
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| Sysematic Desensitization | |
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| Everyone Can Have an Orgasm | |
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| Six Steps to Becoming Orgasmic | |
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| Overcoming Roadblocks | |
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| Stress Management for Substance Abuse: Smoking Cessation and Controlled Drinking | |
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| Background | |
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| Overview of Smoking Cessation Procedures | |
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| Choosing a Quit Method | |
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| Nicotine Replacement Therapy | |
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| Self Assessment | |
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| Smoking Diary Example | |
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| Smoking Diary Blank Form | |
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| Treatment | |
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| Hierarchies of Smoking Desireability Example | |
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| Hierarchies of Smoking Desirability Blank Form | |
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| Quit Day and Beyond | |
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| Coping with Cravings | |
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| Relapse Prevention | |
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| Controlled Drinking | |
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| Brief Michigan Alcohol Screening Test | |
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| Self Assessment | |
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| Intervention | |
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| References and Additional Readings | |
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| Acknowledgments | |