Stress Management Techniques and Self-Assessment Procedures

ISBN-10: 0138539200

ISBN-13: 9780138539207

Edition: 1st 1998 (Workbook)

Authors: Sandy E. Gramling, Stephen M. Auerbach

List price: $82.60
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Book details

List price: $82.60
Edition: 1st
Copyright year: 1998
Publisher: Prentice Hall PTR
Publication date: 7/29/1997
Binding: Paperback
Pages: 176
Size: 8.50" wide x 11.00" long x 0.50" tall
Weight: 0.880
Language: English

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