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Foreword | |
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Acknowledgments | |
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Preface to the Revised Edition | |
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Before You Begin: How This Book Can Help You | |
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How Effective Is the Program? | |
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What Can You Expect? | |
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What's Involved? | |
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How to Use This Book | |
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Special Features of the Book | |
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A Final Note | |
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Beginning to Take Control of Your Pain | |
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Accepting Ownership of Your Pain | |
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Determining Exactly What Your Problems Are | |
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Setting Goals | |
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Summary | |
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Exploration Tasks | |
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Understanding Pain | |
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Categories of Pain | |
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The Experience of Chronic Pain | |
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The Processes Involved in Acute and Chronic Pain | |
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The Meanings of Pain | |
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Where Do You Go from Here? | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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The Mind-Body Connection | |
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Chronic Pain as a Form of Chronic Stress | |
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The Relaxation Response (RR) Is Not the Same as Relaxing | |
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Using Breath to Relax and Focus Your Mind | |
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Breathing Exercises | |
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Preparing to Practice Eliciting the RR | |
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Basic RR Techniques | |
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Advanced RR Techniques | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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The Body-Mind Connection | |
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Increasing Activities | |
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Time Management | |
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Listening to Your Body | |
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Using Your Body to Change Your Mood | |
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Aerobic Exercise | |
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Pleasurable Activities | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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The Power of the Mind | |
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Harnessing the Power of the Mind: Cognitive Techniques | |
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Self-Talk or Automatic Thoughts | |
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Irrational and Distorted Thoughts | |
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Monitoring Self-Talk (Automatic Thoughts) | |
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Changing Your Thoughts | |
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The Role of Psychology in Chronic Pain | |
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Common Psychological Labels in Chronic Pain | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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Dysfunctional Attitude Scale (DAS) | |
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Adopting Healthy Attitudes | |
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Problematic Attitudes | |
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Healthy Attitudes | |
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Building a Foundation for Attitude Change | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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Nutrition and Pain | |
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Why Discuss Nutrition? | |
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Two Important Principles | |
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Basic Nutritional Guidelines | |
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Managing Pain through Nutrition | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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Effective Communication | |
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Making Statements Match Intentions | |
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Assertiveness | |
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Active Listening | |
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Further Suggestions for Communication Practice | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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Assertiveness Questionnaire | |
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Effective Problem Solving | |
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Setting Goals: A Closer Look | |
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Assessing Your Ways of Coping and Applying Them to Problems | |
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Summary | |
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Exploration Tasks | |
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Supplementary Reading | |
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The End of the Beginning | |
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Relapse Prevention | |
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Coping with Pain during a Flare-Up | |
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A Celebration! | |
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Common Chronic Pain Conditions | |
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Fibromyalgia | |
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Chronic Neck and Low Back Pain | |
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Headaches | |
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Interstitial Cystitis | |
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Endometriosis | |
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Neuropathies | |
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Complementary Alternative Medicine | |
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Acupuncture | |
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Biological Agents | |
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Herbal Remedies | |
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Massage | |
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Energy Therapies | |
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Supplementary Reading | |
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Working Comfortably | |
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Adjusting Your Chair | |
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Adjusting the Monitor Height and Distance | |
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Preventing Glare | |
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Adjusting the Keyboard Height | |
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Using a Mouse Pad | |
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Taking Breaks | |
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Exercising | |
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Bibliography | |
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Index | |
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About the Author | |
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Worksheets and Other Materials | |
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Sample Pain Diary | |
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Pain Diary | |
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Relaxation Response Technique Diary | |
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Increasing Activities Worksheet | |
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Food Diary Instructions | |
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Food Diary | |
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Daily Record of Automatic Thoughts (Self-Talk) | |
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Weekly Feedback Sheet | |
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"Do Not Disturb" Sign | |
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Letter to Health Care Professionals | |