Stress Management Workbook Techniques and Self Assessment Procedures

, by Gramling, Sandy E.; Auerbach, Stephen M.

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ISBN: 9780138539207 | 0138539200
Cover: Paperback
Copyright: 7/29/1997

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Preface

viii

Part One Fundamentals of Emotion-Focused and Problem-Focused Coping

(23)

Help! I'm All Stressed Out

(4)

The Key to Adaptive Coping

(1)

Stressors You Cannot Control

(1)

Emotion-Focused Coping

(1)

Stressors You Can Control

(1)

Problem-Focused Coping

(1)

Stressors Do Not Cause Stress

(1)

Cognitive Coping Strategies

(1)

Deep Breathing Exercises: The Fundamental Emotion-Focused Coping Skill

(5)

Background

(1)

Deep Breathing Exercise

(1)

Practice Now

(1)

Homework

(1)

Goal Setting and Overcoming Roadblocks

(1)

Tracking Your Progress

(1)

Self-Efficacy Beliefs

(2)

Self Assessment: A Fundamental Problem-Focused Skill

(13)

Background: Figuring Out the Problem

(2)

The ABCs of Stress

(2)

Defining the Stress-Related Behavior You Want to Change

(1)

Selecting a Stress Management Goal

(1)

Tracking Progress: Basic Record Keeping

(1)

Structured Diaries

(1)

Subjective Units of Distress

(3)

Advanced Record Keeping: Frequency of Duration

(1)

Homework

(1)

Overcoming Roadblocks

(1)

Part Two Basic Skills to Change Feelings, Thoughts, and Actions

(29)

Lowering Arousal and Changing Negative Emotion

(9)

Background

(1)

Rationale

(1)

Increasing Awareness of Bodily Tension

(1)

Nine Muscle Groups

(1)

Relaxation Procedure

(3)

Tracking Your Progress

(1)

Relaxation Record Sheet

(1)

Goal Setting and Overcoming Roadblocks

(1)

Changing Unrealistic Thoughts and Beliefs

(9)

Background

(1)

Are Your Emotions and Behaviors Helping or Hurting You?

(1)

Cognitive Restructuring

(1)

Detecting Unrealistic Beliefs

(1)

Keeping a ``Thoughts Diary''

(2)

How to Recognize Thinking that is Unhelpful, Distorted, or Irrational

(1)

Disputing and Changing Unrealistic Thinking

(1)

Rationale Self-Management

(1)

Goal Setting

(1)

Rationale and Irrational Thoughts

(1)

Model of Rational Self-Management

(1)

Rational Self-Management Form

(1)

Direct Action to Change the Stressful Situation

(10)

Background

(1)

Case One: Amy

(1)

Case Two: John

(1)

Rules of Thumb for When to Use a Direct Action Technique

(1)

Techniques that can be Used with All Interventions

(1)

Managing the Situation: Changing Antecedents

(1)

Modifying Old Antecedents

(1)

Arranging New Antecedents

(1)

Managing the Behavior-Based Interventions

(2)

Managing the Contingencies: Consequence Based Interventions

(2)

Part Three Specific Interventions for Feelings, Thoughts, and Actions

(67)

Visualization and Imagery

(8)

Background

(1)

Visualization to Enhance Relaxation

(1)

Developing Relaxing Imagery

(1)

Letting Go with Visualization

(1)

Visualization to Prepare for Athletic Performance

(1)

External and Internal Imagery

(1)

Assessing Your External and Internal Imagery Ability

(1)

Practicing Mental Imagery to Improve Athletic Performance

(1)

Health Related Applications of Visualization

(1)

Visualization to Cope with Chronic Pain

(1)

Imagery for Pain Relief

(1)

Overcoming Roadblocks

(1)

Tracking Your Progress

(1)

Controlling Anger and Building Frustration Tolerance

(6)

Rationale

(1)

Deep Breathing

(1)

Positive Coping Statements

(1)

Developing Positive Coping Statements Tailored for Your Specific Situations

(1)

Escape Valves for Anger

(1)

Anger and Unrealistic Beliefs

(1)

Controlling Anger Through Forgivenesss

(2)

Tracking Your Progress

(1)

Overcoming Roadblocks

(1)

Stopping Unwanted Thoughts

(5)

Background

(1)

Thought Stopping Rationale

(1)

Thought Stopping Procedures

(1)

Overcoming Roadblocks

(1)

Limited Worry Rationale

(2)

Limited Worry Procedures

(1)

Stress Inoculation Training

(10)

Rationale

(1)

Stress Inoculation Training Procedures

(1)

Conceptualization Phase

(1)

Skills Acquisition and Rehearsal Phase

(1)

Application and Follow Through Phase

(2)

Stressful Event Hierarcy Example

(1)

Relaxation Procedure: Short Version with Five Muscle Groups

(1)

Visualization

(1)

Imagery Rehearsal: Application

(1)

Review of Steps in Imagined Rehearsal

(1)

Overcoming Roadblocks

(1)

Assertiveness Training

(10)

Background: What is Assertive Behavior?

(1)

Distinguishing between Assertive, Aggressive, and Passive Behavior

(1)

Where Does Unassertive (Passive) Behavior Come From?

(1)

Assertiveness Training Procedures

(1)

Assessing Your Behavior

(5)

To Be or Not to Be Assertive

(1)

Guidelines for Deciding Whether or Not to Be Assertive

(1)

Social Skills Training

(13)

Background: What are Social Skills?

(1)

Social Avoidance Distress Scale

(1)

How Do We Acquire Social Skills?

(1)

Noverbal Behaviors

(3)

Initiating Conversation

(1)

Keeping a Conversation Going

(1)

Other Tools for Your Conversational ``Bag of Tricks''

100

(3)

Conversation Skills to Help You Get a Date

103

(3)

Time Management

106

(14)

Background

106

(1)

Time Management Scale

107

(1)

Reasons for Poor Time Management

108

(2)

Knowing Yourself:

110

(9)

Part 1: Tracking Your Time Now

110

(1)

Daily Activity Log

111

(3)

Part 2: Values and Long-Range Goals

114

(1)

Values Exercise #1

114

(1)

Values Exercise #2

115

(1)

Values Exercise #3

115

(1)

Part 3: Short-Term Goals

116

(2)

Part 4: Planning Ahead

118

(1)

Overcoming Roadblocks

119

(1)

Part Four Stress Management for Specific Populations and Problems

120

(39)

Stress Management for Head and Facial Pain

121

(12)

Rationale

121

(1)

Controllable and Uncontrollable Factors in Facial Pain

122

(1)

What Causes Stress-Related Facial Pain?

123

(1)

Try This Exercise

123

(1)

Habit Reversal Treatment

123

(1)

Becoming Aware of Oral Habits

124

(1)

Self Assessment: Facial Pain Diary and Oral Habits Diary

124

(4)

Facial Pain Diary

124

(1)

Daily Facial Pain Diary Blank (sample)

125

(1)

Daily Facial Pain Diary

126

(1)

Oral Habits Diary

127

(1)

Tracking Your Progress: How to Keep Good Records

128

(1)

Enhancing Oral Habit Awareness Exercise

129

(1)

Practice Progressive Muscle Relaxation Exercises

129

(1)

Deep Breathing and Facial Exercises as Competing Responses

129

(1)

A Review of the Steps in Oral Habit Reversal

130

(1)

Other Useful Skills for Pain Management

131

(1)

Refuting Maladaptive Beliefs

131

(1)

Positive Coping Statements

131

(1)

Visualization to Cope with Pain

131

(1)

Assertiveness Training

132

(1)

Teeth Grinding at Night

132

(1)

Stress Management for Sexual Difficulties

133

(12)

Background

133

(1)

Sexual Dysfunction in Men: Erection Problems

133

(1)

Erectile Problems: Physical or Psychological? A Do-it-Yourself Home Test

134

(1)

Techniques to Correct Erectile Difficulties and Premature Ejaculation

134

(1)

Squeeze Technique

135

(1)

Erectile Difficulties

135

(1)

Sexual Disfunction in Women: Orgasmic Dysfunction and Painful Intercourse

135

(1)

Factors Influencing the Development of Sexual Dysfunction

136

(1)

Self Assessment: Identifying Maladaptive Beliefs

137

(1)

Treatment

137

(1)

Sensate Focus Exercises

138

(2)

General Guidelines for Sensate Focus

140

(1)

Anxiety

140

(1)

Sysematic Desensitization

141

(1)

Everyone Can Have an Orgasm

142

(1)

Six Steps to Becoming Orgasmic

142

(2)

Overcoming Roadblocks

144

(1)

Stress Management for Substance Abuse: Smoking Cessation and Controlled Drinking

145

(14)

Background

145

(1)

Overview of Smoking Cessation Procedures

146

(1)

Choosing a Quit Method

146

(1)

Nicotine Replacement Therapy

147

(1)

Self Assessment

148

(3)

Smoking Diary Example

149

(1)

Smoking Diary Blank Form

150

(1)

Treatment

151

(4)

Hierarchies of Smoking Desireability Example

152

(1)

Hierarchies of Smoking Desirability Blank Form

153

(2)

Quit Day and Beyond

155

(1)

Coping with Cravings

155

(1)

Relapse Prevention

156

(1)

Controlled Drinking

156

(1)

Brief Michigan Alcohol Screening Test

157

(1)

Self Assessment

157

(1)

Intervention

158

(1)

References and Additional Readings

159

(2)

Acknowledgments

161

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Stress Management Workbook Techniques and Self Assessment Procedures

Table of Contents

Supplemental Materials