The Talking Change library is regularly updated with current information, guidance and resources for anyone to access. We have organised it into sections to help you select from whichever area you are interested in.
New Baby New Feelings (PDF)
Fear Less (PDF)
Desperately Seeking Sleep (PDF)
Sleep Diary (Word doc)
Books on Prescription List
- Overcoming Your Addictions
By Windy Dryden & Walter Mateweychuk
This book offers practical advice for dealing with a variety of addictions, including smoking, drinking, drug use and overeating. It is firmly grounded in cognitive behavioural principles and aims to teach readers how addictive patterns stem largely from unhealthy thinking styles. It empowers the reader by illustrating how we often unknowingly create our own problems that we can overcome by changing our thinking.
The authors provide useful strategies to dealing with temptations that often lead to relapse, as well as ideas for building up alternative areas of the reader's life. If relapse does occur, there are suggestions for how to manage this time without becoming overly demoralized or self-critical.
- Overcoming Compulsive Gambling
By Alex Blazszyniski
This book explains how gambling problems develop. Some people become 'hooked' on gambling and suffer withdrawal symptoms similar to those experienced by people with other addictions. The author who has researched the issue for over twenty years, presents evidence that the 'high' experienced by compulsive gamblers comes from the release of endorphins, and that the euphoria and pain-relief offered by natural morphine-like substances 'reinforce' the gambling behaviour.
The book describes various approaches to treatment, and considers whether abstinence or controlled gambling is the most appropriate treatment goal.
- Overcoming Anger and Irritability
By William Davis
This book is a self-help manual for people who find that they are constantly becoming irritable and angry. It explains why such bouts occur and what can be done to avoid angry over -reaction. Following a cognitive approach, the book aims to help people to control their temper and to handle potentially dangerous situations effectively and non-aggressively. With help of real-life case studies, the author describes what happens when people get angry and why some people become angry more easily than others.
The book encourages the reader to keep an 'anger diary' and then to analyse any angry incidents that occur. It shows the reader how to look at situations differently so that anger occurs less frequently, and it also explains how anger can be controlled so it does not lead to aggression or violence.
- Managing Anger
By Gael Lindenfield
Gael Lindenfield stresses the fact that that anger is a natural emotional response to threat, hurt, frustration and loss. It can be a vital means of releasing a buildup of emotional pressure but can also be a destructive force. If uncontrolled it can lead to violence; if repressed it can lead to bitterness, stress and guilt. Both extremes can damage health. The book explains repressed it can lead to bitterness, stress and guilt. Both extremes can damage health. The book explains the effects of anger on our minds and bodies, and suggests ways of dealing with our own anger and that of other people. Using many engaging examples of everyday situations, the author suggests strategies for using anger in a positive and non-destructive way.
Lindenfield is well known for her books on a self-esteem and has developed a model she calls Assertive Anger (which is assertive but responsible and non-violent). She shows how, by using specific strategies, people can learn to deal with frustration and threat in a positive way. The tone of the book is positive, optimistic and understanding of those who have found it difficult to control their angry feelings in the past.
- Overcoming Anxiety
By Helen Kennerley
This book explains why anxiety is a major problem for some people and not for others. It describes the various forms that anxiety problems may take, including panic attacks and phobias, and then guides the reader through a series of steps to enable them to overcome problem fears and anxieties of all kinds. The step-by-step plan follows the cognitive behavioural approach.
The book contains many illustrative quotes from people who have had anxiety problems, allowing readers to realise that many others have shared similar experiences and have overcome their difficulties.
- Overcoming Panic
By Derrick Silove & Vijaya Manicavasagar
This book was developed as a self-help guide for overcoming and preventing panic attacks and the associated problem of agoraphobia. The author offers a step-by-step management program based on cognitive behavioural therapy. The first part of the book describes the nature and origin of panic attacks and agoraphobia and considers the various ways in which these conditions affect and limit people's lives. The various approaches used to treat these conditions are these conditions affect and limit people's lives. The various approaches used to treat these conditions are then described. The second part of the book constitutes a self-help manual.
Readers are shown how to recognise triggers of anxiety and panic and how to control panic attacks by changing unhelpful thinking styles and dealing with physical sensations. All of the information is presented in an accessible way and the book includes advice on maintaining progress and preventing relapse.
- Panic Attacks
By Christine Ingham
This book provides many useful insights into the terror and misery of panic attacks by an author who has a personal history of such attacks. The book provides reassurance, insight and practical help. The author considers the nature of panic attacks and the different causes of panic attacks before offering sensible guidance on what a person can do (and think) when having an attack. There is also a sensitive presentation of steps that can be taken to learn how to avoid a recurrence, and a section on how to help others with panic attacks.
- The Anxiety and Phobia Workbook
By Edmund J Bourne
The author of this book stresses the importance of a holistic approach providing information on nutrition, medication and psychological interventions including cognitive behavioural approaches, assertiveness training, dealing with low self-esteem and mindfulness meditation. The workbook can be used to develop an individual self-help programme with the reader able to select from questionnaires, guidelines and exercises to help them learn new skills and make lifestyle changes necessary to overcome their anxiety problems.
Readers have found the book interesting and thought provoking with clear instructions supporting the exercises offered.
- Overcoming Anxiety- A 5 Areas Approach
By Chris Williams
This Overcoming Anxiety is divided into workbooks that are designed to help those experiencing mild to moderate levels of anxiety and panic. The first workbooks will aid the reader in identifying and assessing the extent of their clinical problems. During sessions with a healthcare professional the client can decide which workbooks will be most helpful for their condition and work on the exercises at their own pace at home. The workbooks are written with clarity, are well structured, and are easily accessible; the lack of jargon, the boxes, checklists, and bullet points, all aid this difficult process.
Overcoming Anxiety can be used alone or in conjunction with the Overcoming Depression book.
- Assertiveness: step by step
By Windy Dryden & Daniel Constantinou
This book puts assertiveness into context and offers practical advice about how we can be more positive about ourselves and others.
This is supported by the idea that respect for others is underpinned by respect for ourselves.
It offers simple and straightforward ideas about how to develop a more assertiveness approach in life.
- A Woman In Your Own Right
By Anne Dickson
This is a classic text on assertiveness and self-confidence, written specifically for women. It has been widely recommended and widely read for the past 20 years and many women have found inspiration and strength in the book. Anne Dickson defines assertiveness as the art of clear, honest and direct communication. An assertive approach builds self-esteem and strengthens the ability to make choices by helping to manage the anxiety and stress of the communication in different situations. Instead of being governed by the need to either please or blame others, assertiveness involves taking responsibility for our own feelings and behaviour.
The book helps the reader to recognise her rights, including - the right to be treated with respect; the right to express feelings, opinions and values; the right to say 'yes' and 'no'; and the right not to accept responsibility for other peoples problems.
- Living With Loss
By Liz McNeill Taylor
Described as 'a survival handbook for the widowed' this is a 'honest and down to earth' examination of the emotional and practical effects of bereavement. The book is based largely on the author's own experiences following the loss of her husband. She discusses her own progression from grief and despair to anger then to adjustment, and describes how she learned to enjoy life again. Issues such as money, sex and raising a family alone are also covered.
This book aims to show how a person can come to terms with loss and build a new life by making the most of the many organisations and resources that help the bereaved. One bereaved woman said that the book accurately reflected her feelings during the 6 months since her husband had and gave her "hope that things will change and that my life will carry on, although not how I may have hoped or planned". She said the book made her smile and sometimes cry.
While this book might be recommended to someone who has lost their husband, it might be much less helpful to those who have suffered the loss of other family members or friends. It does not address the special issues pertinent to those who have lost a child or those have lost a friend or relative by suicide.
- CHRONIC FATIGUE
- Coping with Chronic Fatigue
A self-help book for everyone who feels exhausted all the time including sufferers of Myalgic Encephalomyelitis (ME). This book encourages chronic fatigue sufferers to assess their own level of fatigue and offers advice or strategies for exhaustion and incorporating these changes into everyday life. There are chapters on understanding the fatigue problem, diet, drugs, improving sleeping patterns and how to plan exercise and resting routines.
This book provides a brief introduction to the cognitive behavioural approach to managing chronic fatigue.
- Overcoming Chronic Fatigue
By Mary Burgess & Trudie Chalder
Chronic Fatigue Syndrome (CFS) is a debilitating illness, characterised by severe exhaustion and flu-like symptoms affecting possibly 10 per cent of the UK population, for which conventional medicine currently has no cure. The authors of this book both practise at the CFS Research and Treatment Unit, University of London, have widely researched this psychological approach to managing the illness. Utilising recognised CBT techniques that change our attitude and coping strategies, this approach is successful in breaking the cycle of fatigue, with a reduction in symptoms and disability in up to two-thirds of sufferers.
The book aims to help people with Chronic Fatigue Syndrome to improve their sleep patterns, deal with blocks to recovery and provides practical strategies for balancing activity and rest through the application of cognitive behavioural techniques. Readers are helped to identify unhelpful stressors and develop new ways of coping. The book may also be helpful for relatives and carers.
- Mind Over Mood
Dennis Greenberger & Christine Padesky
Mind Over Mood became a classic text soon after it was published, and it may well be the book most frequently recommended to clients by those working in mental health (both in the US and the UK). Although the book is classified here under the category 'Depression', it does in fact have a much wider focus. It provides a hands-on workbook for clients suffering from depression, panic attacks, anxiety, eating disorders, substance abuse, and relationship problems. In each case the approach used is that of cognitive therapy.
Numerous case examples and written exercises help clients to understand and use these methods, and the book includes many sample worksheets and blank worksheets.
The first chapter guides the reader to develop introspective skills and new perspectives about everyday predicaments. This familiarises readers with the cognitive approach and allows them to discover their own problematic thought patterns. The remaining chapters focus on specific emotional problems and provide clear, easy, step-by-step instructions for identifying distorted problematic thoughts and replacing them with more realistic and more positive thoughts.
- The Feeling Good Handbook
By David Burns
This is practical manual that helps those who are depressed to understand how their thinking processes have contributed to their depression and how, by changing their thinking, they will be able to exert some control over their mood. It begins with an easy to read overview of cognitive theory before discussing the various approaches to treating depression. The book then introduces a number of practical therapeutic techniques based on the cognitive theory of depression.
Practical exercises enable readers to uncover any errors of thinking that may have contributed to their feelings of depression (for example, a tendency to underemphasise achievements and overemphasise failure). They are then helped to correct their faulty thought patterns using cognitive strategies that are taught and reinforced through self-managed practical assignments.
The book provides down-to-earth explanations and engaging examples from everyday life and clinical practice. This book is widely recommended.
- Overcoming Depression. A Five Areas Approach
By Chris Williams
Overcoming Depression is a series of structured self-help workbooks for use by people experiencing depression. The book provides access to the proven Cognitive Behaviour Therapy (CBT) approach to treatment. With reading ages between 11 and 14, each workbook has been designed to offer essential jargon-free information and provides carefully sequenced series of questions designed to bring about change in how the person thinks and in what they do in order to improve how they feel.
- Surviving Post Natal Depression
By Cara Aitken
This book aims to help mothers suffering from post-natal illness, and the professionals who work with them, to understand this illness. The book tells the stories of ten women from very different backgrounds - including the author - who have suffered post-natal depression. Their stories should be a source of strength and hope for other sufferers and should also raise awareness of the illness and the destructive effect it can have on individuals and families.
The book offers positive suggestions and practical advice, based on personal and professional experience.
- Postnatal Depression: Facing the Paradox of Loss, Happiness and Motherhood
By Paula Nicholson
Ninety percent of new mothers find themselves in tears and feeling down soon after giving birth and one in ten will become depressed during the first year. This guide aims to show how better self-knowledge and a greater understanding of postnatal depression (PND) can help lift the burden and restore self esteem and harmony to mothers and their families. Through the stories of 24 women trying to negotiate their lives as mothers, Paula Nicolson helps women understand more about the realities of motherhood and to regain a sense of well-being.
In this practical guide, Paula Nicolson, not only explains PND and outlines the theories of its causes, but also confronts the fundamental questions that most women want to know: "will it affect me?" and "what should I do if it does?".
- EATING DISORDERS
- Breaking free from Anorexia Nervosa: A Survival Guide for Families, Friends and Sufferers
This is a clearly written guide for people with anorexia, and their families. It focuses on understanding anorexia, and the effects that the condition can have on patients and their families, before describing practical steps that can be taken to help recovery.
Acknowledging that anorexia leads to strong emotions, including fear, the book attempts to overcome misunderstanding by providing answers to questions often asked by patients, their families and friends.
Nutritional aspects and the health hazards of starvation are also addressed. The book provides a wealth of sensible information but it is an educational resource rather then a step-by-step selftreatment guide.
- Overcoming Anorexia Nervosa
By Christopher Freeman & Peter Cooper
This book offers a complete self-help recovery programme for overcoming anorexia incorporating aspects of cognitive behavioural therapy. The book provides descriptions of the eating habits and the underlying psychological and social problems that may result in anorexia. The treatment strategies suggested by the author focus on reducing symptoms by changing negative beliefs and through patterns. There are particular guidelines for uncovering faulty thinking patterns and changing these.
This self-help guide is written expressly for those who want to tackle their problem on their own, and to take control of their own recovery without formal treatment. However, the author is also careful to guide the reader towards additional sources of professional help, and the physical dangers associated with the condition are duly emphasised.
- Getting Better Bit(e) by Bit(e): Survival Kit for Sufferers of Bulimia Nervosa and Binge Eating DisordersGetting Better Bit(e) by Bit(e): Survival Kit for Sufferers of Bulimia Nervosa and Binge Eating Disorders
By Ulrike Schmidt & Janet Treasure
The efficacy of this self-help book has been demonstrated in clinical trials. The book empowers people with eating disorders (principally, bulimia and binge eating disorder) to take control and tackle their eating difficulties by themselves. Easy to read, and written in such a way that it first engages and then motivates the reader, the book quotes many real-life examples of specific problems faced by those with eating disorders.
Reflecting findings from recent research, the book provides detailed step-by-step advice from dealing with bulimia, concentrating on the key behaviour changes necessary for the person to achieve a happier and more fulfilled life. Theory is concentrating on the key behaviour changes necessary for the person to achieve a happier and more fulfilled life. Theory is closely interwoven with suggested practice. In addition to focussing on eating problems, the book also addresses a range of psychological and lifestyle issues that often contribute to the onset and maintenance of bulimia.
Issues covered in depth include: coping with binges; cravings and urges; the health risks of dieting; achieving optimal weight; giving up vomiting, laxatives and diuretics; healing the wounds of childhood; correcting faulty thinking, being appropriately assertive; avoiding reliance on drink and drugs; and dealing with problems in relationship and work. Advice is also given on how to cope with setbacks. The book proscribes a series of practical self-help tasks which provide a comprehensive treatment programme. Following the programme through to the end demands considerable commitment by the client, but many readers have found even the partial completion of the programme very useful.
- Overcoming Binge Eating
By Christopher Fairburn
This book presents a self-help version of a clinical programme that has been shown to be highly effective in a number of clinical trials. Based on the assumption that bulimic patients have lost control over their eating, cognitive behavioural programme is intended to 'hand control back to the patient'. There is a strong educational component, with the reader being helped to understand the links between food deprivation, hunger, craving for food, and bingeing.
The programme addresses the wide range of problems encountered in bulimic patients, including disturbed eating patterns, concerns about body shape and weight, perfectionism, 'all or none' thinking and low self-esteem. Patients are helped to monitor their own eating and purging behaviour, and to maintain a regular eating pattern. Deliberate attempts at dieting are held to maintain the problem, so efforts are made to eliminate 'inappropriate' forms of dieting (especially long periods of abstinence from food).
Advice is given on the identification of personal binge triggers and on behavioural techniques to binge. The final part of the book deals with 'relapse prevention' - techniques that can be used to maintain an avoidance of binge eating and purging.
- HEAD INJURIES
- Head injuries: A practical guide
By Trevor Powell
This book offers information and advice to those who have suffered traumatic head injury and to their families. The author (a respected researcher and clinician in the field) explains the nature and effects of brain injury and neuro-disability. Detailed information is provided on the effects of brain injury on the family, and there is a discussion on how family members can best help the brain-injured person. There is a section on neurobehavioural rehabilitation and an examination of effective intervention.
Rehabilitation is described as a process in which the patient actively strives, with the help of professionals and family members, to recover former shills and to develop new strategies to compensate for lost skills. Rehabilitation is regarded as a successful when the person achieves their potential in terms of physical, cognitive and social skills and adjustments. There is an emphasis on the fact that rehabilitation is a life-long process, demanding continues maintenance, preferably with the long-term involvement of family members.
The book discusses a number of additional, practical issues such as the advisability of a person returning to work following minor head injury.
- MOOD SWINGS
- Overcoming Mood Swings
By Jan Scott
This book offers insights and practical help for those who are seriously disturbed by extreme high or low spirits. Although everyone is aware of changes in their mood, some people are very distressed by changes, either because the mood swings happen too frequently or because they are very intense and are accompanied by other symptoms of depression or mania.
Overcoming Mood Swings is a self-help manual that applies tried and tested cognitive techniques to allow people first to identify and Overcoming Mood Swings is a self-help manual that applies tried and tested cognitive techniques to allow people first to identify and then to manage their mood swings more effectively, and to regain more stable and comfortable emotional levels. Background information on depression and mania as also included. The book presents a complete self-help program including self-tests and monitoring sheets.
- OBSESSIVE COMPULSIVE DISORDER
- Overcoming Obsessive Compulsive Disorder
By David Veale & Rob Wilson
Obsessive Compulsive Disorder (OCD) is the fourth most common mental health problem in the West. Sufferers are plagued by a recurring thought or idea that just won't go away (the obsession) and are then crippled by a form of behaviour (the compulsion) to try to cope with their fear. For example people may fear being contaminated and so endlessly wash their hands, or they may fear disaster will strike at home and need to check the gas is turned off a hundred times before they are able to leave the house.
Cognitive Behavioural Therapy has been clinically proven to reduce the symptoms of OCD significantly for the majority of sufferers and in this book, therapists Dr David Veale and Rob Wilson provide a self-help approach to overcoming the condition. This accessible guide explains how readers can reduce the distress of intrusive thoughts, face fears and avoided situations, and overcome compulsions.
- Understanding Obsessions & Compulsions
By Frank Tallis
There is now increasing awareness that obsessions and compulsive behaviour are problems for many thousands of people. Many of these are embarrassed by their symptoms and reluctant to seek help from their doctor. For those who do ask for help, specialist therapeutic resources are often scarce and available only for those with very severe OCD. This book attempts to provide a comprehensive self-help guide for those with mild to moderate obsessions and compulsions. It explains the principles of anxiety reduction and provides self-treatment instructions in easy-to understand language.
The approach is cognitive-behavioural. Problems covered include compulsive checking, washing and hoarding as well as obsessional thoughts and worry. The book includes self-assessment The book includes self-assessment measures and advice on the detailed monitoring of symptoms. It also includes sections on obsessional personality and on the depression that often results from obsessional symptoms.
- POST TRAUMATIC STRESS DISORDER
- Overcoming Traumatic Stress
By Claudia Herbert & Anne Wetmore
This book applies proven techniques of cognitive behavioural therapy to help people who have experienced traumatic stress, their families and those who work with them to overcome the physical, mental, and emotional reactions to such stress. It is a self-help guide aimed at helping people to understand their reaction of traumatic stress.
Step by step guides to recovery help people to recognise, accept and manage their longer-term reactions to a traumatic experience such as a road traffic accident, an industrial accident, or rape. It advises people on how to accept the trauma itself and then to let go and move on.
- SELF ESTEEM
By Gael Lindenfield
This book provides a practical programme to increase self-esteem. It aims to help the reader to feel more confident, self-reliant and energised. Poor self-esteem is seen to be the root of many problems. It can sabotage relationships and careers and can hold people back from reaching their full potential. The book examines the origins of low self-esteem and then presents simple, practical exercises that allow readers to develop strategies for change.
Practical tips given for breaking out of self-imposed traps, for developing a realistic perspective and for coping with situations that threaten to undermine self-confidence. The book also shows the reader how to recover from deep-seated hurt and how to change self-destructive habits. The author maintains that overcoming self-doubt and building self-assurance can improve general well-being and create an enduring sense of self-fulfilment.
- Overcoming Low Self-Esteem
By Melanie Fennell
This guide shows how women can increase their self-esteem and change their lives by using specific techniques, including visualisations and affirmations. These are presented in a five-step programme for personal change. The book demonstrates how women can examine their personal history to discover and change their negative self-beliefs. Clear guidelines are provided that can enable readers to believe in themselves, to let go of guilt, to have successful personal relationships and to become empowered in the home and the workplace.
By Gael Lindenfield
This is a highly readable and useful book for those who are oppresses by self-doubt, self-criticism, social anxiety and other problems associated with low self-esteem. It enables those with low self-esteem to understand their condition, and to break the habit of thinking about themselves in negative ways by applying cognitive therapy techniques in a simple and logical programme for change. Many real-lie examples are used to illustrated the nature and consequences of self-destructive thinking.
The book aims to help the reader understand how a negative view of oneself can be changed to a view that is more positive and self-accepting. An initial self-assessment enables readers to measure their own self-esteem and to identify triggers to bouts of self-criticism. Strategies for overcoming these triggers are then described. The book provides a complete self-help programme for combating negativity and moving towards greater self-esteem and a more positive mental attitude.
- SEXUAL ABUSE-ADULT SURVIVORS
- Breaking Free
By Carolyn Ainscough & Kay Toon
This is a practical up to date self-help book for survivors of child sexual abuse. It investigates all the lasting effects of child sexual abuse, which may include guilt and shame, depression and anxiety, eating disorders, fear of relationships and sexual problems. The book includes frank and moving accounts by survivors to demonstrate the range of experiences and feelings involved. The authors (two British clinical psychologists with many years of experience in the field) address many sensitive issues in a sympathetic manner.
The book offers a positive and optimistic approach and provides survivors with strategies for coping with the potentially very upsetting and painful process of breaking free from the past. Many abuse survivors have reported this book to be especially valuable.
- Beginning to Heal: a first book for men and women who were sexually abused as children (revised edition)Beginning to Heal: a first book for men and women who were sexually abused as children (revised edition)
By Ellen Bass & Laura Davies
Beginning to Heal offers hope and guidance for survivors starting the healing journey. Based on the authors' bestseller The Courage to Heal, this Revised Edition of Beginning to Heal takes readers through the key stages of the healing process, from crisis times to breaking the silence, grief, and anger, to resolution and moving on.
The book offers inspirational highlights, clear explanations, practical suggestions, and personal accounts of survivors' pain, their strength, and their triumphs.
- The Courage to Heal
By Ellen Bass & Laura Davies
Drawing on the authors' personal experiences and extensive clinical involvement, this book is aimed at women who have been victims of child sexual abuse (although men who are survivors of such abuse may also fond the book helpful). It offers advice on coming to terms with the past while moving positively into the future, and provides an explanation of the healing process, first-person accounts of recovery, the practical suggestions delivered.
From the authors' work with hundreds of survivors, the Purpose of this book is to influence survivors with hope and courage to embark on a healing process. It has an inspiration focus, but also guides readers through various stages of healing, helping them to recognise and understand the different ways in which they have already coped with the abuse and then suggesting a range of alternative strategies that might promote more effective coping.
The reader is shown how to re-channel energy that might previously have been spent on selfblame and feelings of worthlessness into working towards a healthy recovery. The book also includes a section for partners, helping them understand the emotional and sexual problems faced by survivors.
- SLEEP PROBLEMS
- Getting a Good Night's Sleep
By Fiona Johnston
This self-help book explores the causes of broken nights, including the latest research on the effects of sleep loss and the ways to handle it.
The author explains how you can change your life to get more restful sleep, focusing on quality, as well as quantity, of rest.
- SOCIAL ANXIETY
- Overcoming Social Anxiety and Shyness
By Gillian Butler
This well-written, very readable book, contains many real-life examples and provides detailed instructions on effective cognitive behavioural techniques for overcoming social phobia and shyness. Those who lack confidence when they are with other people, or feel embarrassment when meeting new people are likely to benefit from reading this book. It is suitable for those with crippling, entrenched problems right through to those with mild feelings of discomfort and social shyness.
The first part of the book explains social anxiety, its origins and what happens when social anxiety strikes. The second part provides a complete practical guide to overcoming these feelings, changing thinking patterns, reducing self-consciousness and building confidence. The author explains how to deal with upsetting thoughts, overcome avoidance and manage symptoms of anxiety through relaxation, distraction and panic management. Finally, the third part provides a number of "optional extras" such as an explanation of the long-term effects of being bullied and a guide to relaxation.
- The Relaxation and Stress Reduction Workbook
By Martha Davis, Elizabeth Eshelman & Matthew McKay
This book provides simple, concise, step-by-step directions for the mastery of:
* Progressive Relaxation
* Refuting Irrational Ideas
* Coping Skills Training
* Thought Stopping
* Time Management
* Cue-Controlled Relaxation
* Quick Relaxers
This book has a user-friendly style that enables the reader to dip into any chapter at will and derive something useful and informative from it. The book's orientation is very much a holistic approach and the authors' emphasis on mental coping methods dovetails nicely with the chapters on reducing physical stress symptoms. The book discusses goals, time management, nutrition and exercise, with copious worksheets for the reader to dissect which area(s) he or she most needs to focus on to achieve more individual balance, and therefore less stress. The end of each chapter includes suggestions for further reading, providing the reader a jumping off point for deeper work in a particular area, if needed.
- Managing Stress (Teach Yourself)
By Terry Looker & Olga Gregson
This book works from the premise that stress affects us all. It can be positive and lead to stimulation, creativity and success, it can also be detrimental to our health, relationships and performance. This book aims to enable readers to assess and identify their own stress, and to learn how to develop a personal stress management plan with the goal of harnessing the power of the body's natural resources to enhance health, relationships and work performance.
The first part of this guide contains a questionnaire to help readers to assess their stress levels and behaviour. Part two deals with gaining an awareness and understanding of the stress concept. It looks at why stress has become a fairly recent problem, and the biology of the stress response is explained, as are the sources of stress. Part three looks at how to deal effectively with stress and is based on optimizing the "stress balance".
- How to Stop Worrying
By Frank Tallis
Worry is discussed as a natural way in which the brain warns that something is wrong and needs to be dealt with. It becomes a problem when things get out of hand, and the worrying starts to spoil a person's health and enjoyment of life. The author explains how readers can make worry work for them. A problem-solving approach is taken, enabling people to avoid stress and anxiety by controlling worry, understanding their fears and facing like calmly.
The book includes detailed instructions in problem solving and also discusses how to deal with setbacks and how to cope when the worry doesn't stop.
- Quick Relaxation
- Progressive Muscle Relaxation ( Female Voice)
- Progressive Muscle Relaxation (Male Voice)
- Mind Pause
- Here Present Mindfulness exercise
- Sleep Aware