Coping with / advice about stress and stress-related issues or topics Books

Book SynopsisKeep track of youThis tracker is a useful tool to help you document your stress levels over time. Whether you want to understand what makes you feel stressed and why or learn more about your mood patterns, this book is the perfect place to start.Including a monthly stress tracker, calming activities, relaxation exercises and more, this journal helps you to develop not only an awareness of your stress levels, but also an understanding of how you can manage them.

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Book SynopsisIn its essence, this is a practical book that focuses on aiding recovery from trauma over a carefully structured timeframe. Amongst other things, it provides an introduction to the concept of psychological debriefing and some of the effects of trauma, including post-traumatic stress disorder (PTSD). This book will appeal to a broad audience because it is easily accessible, not only to those professionals working with clients suffering from PTSD, but also to health practitioners, psychologists, social workers and counsellors, as well as students.'- Well-Being'David Kinchin pays special attention to setting up optimal conditions to facilitate emotional decompression. He takes into account that trauma reactions, primarily concerned with survival, are whole-system reactions, affecting both the body and mind. He also reminds us that the initial impact of the trauma is on physical structures in the brain, disrupting memory-processing capacity, which is designed to create space and time to heal. We should all pay a great deal of attention to what he says.'- Professor Gordon Turnbull, Consultant Psychiatrist, University of Chester, Capio Nightingale Hospital, London and Ridgeway Hospital, Swindon, UKTraumatic events strike unexpectedly and turn everyday experiences upside down. Frequently, people suffering such trauma cannot shake the experience and develop Post-Traumatic Stress Disorder (PTSD). Psychological debriefing (PD) is a widely practised process used as an intervention for treating people who have been exposed to trauma. It allows people who have been exposed to trauma to re-examine the traumatic event in a safe and controlled environment, and reduces the risks of developing PTSD.This book is a practical introduction to PTSD and psychological debriefing, and offers an enhanced model of PD which the author terms `Emotional Decompression'. Structured like a deep-sea dive, which has to include carefully planned safety stops on the way back to the surface to avoid getting `the bends', this model provides time frames for how long to spend at various stages of the PD process, and when to stop for discussions and explanations. The focus is on aiding recovery from this `invisible injury' over carefully structured time. The book presents a range of recovery models, from the `simple' models developed by Williams and Horowitz to the more complex `Snakes and Ladders' model developed by the author. Appendices include an essay by one of the world's leading exponents of psychological debriefing, Atle Dyregrov, as well as case studies of debriefs completed by the author, including that of a survivor of the July 7th bombings in London.A Guide to Psychological Debriefing is an essential book for health practitioners, counsellors, psychologists and professionals working with clients suffering from PTSD, as well as students.Trade ReviewWhat is most interesting about this work is an engagement with the recent debates and controversy about debriefing effectiveness, and whether it harms more than it helps those who participate in it... He clearly is talking from a knowledge base of personal and professional experience, and there is much to learn from this perspective. -- Therapy Today, Vee Howard-Jones, University of SalfordIf I were to receive an urgent email from my line manager, "What psychological support should we be providing in the aftermath of a critical incident? I need an answer for meeting on Tuesday", this is the first book to which I would turn. Not a word, not a bullet point is wasted in this brief guide. -- Healthcare Counselling and Psychotherapy JournalUnencumbered by over-theorising and based on personal experience, this practical "manual" will be a useful and easily accessible resource for professionals involved in providing psychological debriefing to trauma victims. -- Educational Psychology in PracticeI found this book informative and insightful. The author speaks with with authority, understanding and clarity. I recommend this book for any who counsel people who have suffered trauma. -- Accord (Association of Christian Counsellors)PTSD occurs when traumatic events strike unexpectedly and turn everyday experiences upside down. The need to try and make sense of what has happened especially when survival has been threatened is very important for a good recovery. The book examines in well defined chapters the basis of PTSD and looks beyond - at the treatment processes particulary Psychological Debriefing, what Emotional Decompression actually is, and the process of Defusing. The last two chapters cover recovery from PTSD and Training for Debriefers. -- Accord (Assoc. of Christian Counselleors)Table of ContentsForeword 1. Introduction to Post-Traumatic Stress Disorder. 2. Introduction to Psychological Debriefing. 3. Emotional Decompression. 4. Defusing. 5. Recovery from Post-Traumatic Stress Disorder. 6. Training for Debriefers. Appendices. Subject index. Author index.

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Book SynopsisWatch out for the Stress Gremlin -- he loves to feed on your stress, and as he gets bigger and bolder, you get more and more stressed! How can he be stopped? Don't give him any more stress to eat, and watch him and your stress disappear!Starving the Stress Gremlin shows young people how they can manage their stress levels through a range of effective techniques based on cognitive behavioural principles. Engaging and fun activities as well as real life stories from other young people show how our thoughts are related to our behaviour and emotions, allowing young people to understand why they get stressed, the effects of stress and how to 'starve' their Stress Gremlin!This informative workbook is easy to read and fun for a young person aged 10+ complete either on their own or with the help of a parent or practitioner. It is also a valuable stress management resource for those working with young people, including mental health practitioners, youth workers, social workers and education sector staff.Trade ReviewThe book is a good, basic stress management resource for those working with the 10 years and older age group, including counsellors, therapists, social workers and school counsellors. Alternatively, it can also be worked through by a young person on their own, or with a parent.The Stress Gremlin character brings an element of humour and fantasy to the book... The book is full of simple exercises to help young people develop self-awareness and insight into how they currently cope with stress, and particularly how their thoughts relate to their behaviour and actions... Collins-Donnelly has developed an evaluation sheet that can be used alongside the book to help monitor your progress... I am sure young people who read Starving the stress gremlin will get a good grounding in the basics of stress management, feel better resourced and more confident in the fight against their own Stress Gremlin. -- MentalHealth.org.nzCollins-Donnelly provides three CBT workbooks targeting stress, anxiety and anger. A great feature of these books is that they are geared towards teens. Although the book itself states it is for youth aged 10+, the book is most appropriate for older teens. The gremlin character is accessible for youth, without being too cute and babyish for this age group. The extensive use of visuals and repetition of topics and concepts makes this series a good fit for youth on the spectrum. The workbooks encourage writing and drawing, and youth who enjoy and have strength in reading will be able to benefit... Overall, these workbooks serve as a great introduction to cognitive behavioral therapy and can serve as a great adjunct to in-person psychotherapy. Teens are taught to identify the sources of their stress, anger, and anxiety as well as the thoughts that accompany these feelings. "Starving the gremlin" serves as a great metaphor for changing your thoughts to change your behavior. -- "On The Specturm" MagazineThis is a recommended read for any young person who has difficulty coping with stress. It is a practical guide that is easily to follow, and innovative. Young people who 'work' through this book will gain insights as well as coping strategies about the day-to-day challenges of stress. -- Raychelle Cassada Lohmann, MS, LPC, professional school counselor and author of The Anger Workbook for Teens and co-author of The Bullying Workbook for TeensStarving the Stress Gremlin is clearly a workbook... he book is designed to be teenager-friendly : it uses cartoons and diagrams effectively and contains a number of quizzes and questions which are likely to appeal... the overall presentation of the book is excellent... There are lots of examples of stress-inducing thinking and these are helpfully categorised and structured which reinforces the reality that a young person is not alone in thinking this way - it is a common part of human experience... Starving the Stress Gremlin is a good introduction to CBT for young people and parents. -- Mark Edwards * Wellbeing Mentor blog *Fun activities, including quizzes, work sheets, questionnaires, crosswords, and word searches.... presented in an attractive format in order to interest and engage children aged 10+..... These books would be useful for professionals who are already working with children, but would like to introduce a more activity based approach or extend the range of materials which they already use. -- Pat Havell, Counsellor and supervisor * ACPNL Magazine *Table of ContentsAbout the Author. Acknowledgements. Information for Parents and Practitioners. Introduction. 1. What is Stress? 2. You're Not on Your Own: Stress in Other Young People. 3. My Stress. 4. The Stress Gremlin: How Stress Occurs. 5. Effects of Stress. 6. Starving the Stress Gremlin: An Introduction to Stress Management. 7. Starving the Stress Gremlin: Managing Your Thoughts. 8. Starving the Stress Gremlin: Managing Your Behaviours. 9. Stress Do's and Don'ts. 10. Summing Up! Appendices.

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Book SynopsisCarers are particularly vulnerable to feeling stressed, worried and worn down by the vast demands that often come with caregiving, be they physical, psychological or emotional. Mindfulness can be enormously beneficial to carers, whether professional or voluntary, as a means of developing greater inner stability, resilience and gaining more control over their thoughts, feelings and emotions. Mindfulness is an evidence-based approach that is proven to help protect against stress, anxiety, depression and burnout.Dr Cheryl Rezek provides an accessible introduction to mindfulness, and explains how simple mindfulness practices and psychological concepts can be used to manage the day-to-day demands of caring effectively, helping caregivers to gain a greater sense of control and maintain a more positive and balanced outlook. The book includes easy-to-use and enjoyable mindfulness exercises, short enough to fit into a busy day, as well as accompanying audio tracks to support and guide the reader through these exercises. An essential read for all those involved in caring for people with acute or long-term health and mental health conditions, disabilities and other support needs, including relatives and other informal carers, adoptive parents and foster carers, as well as professional medical, health and social care staff.Trade ReviewA thorough introduction to how mindfulness can be a lifeline for carers. Providing relevant evidence and opportunities for practice, there is clear progress through the stages I witness clients experience - from debilitating stress to mindful awareness - greatly improving quality of life within challenging circumstances. -- Elizabeth Turp BACP Accredited Counsellor and author of Chronic Fatigue Syndrome/ME: Support for Family & FriendsMindfulness for Carers addresses a subject that is both difficult and complex. Who cares for the caregiver? The author wisely answers this questions by suggesting that carers turn inward, and offers a wide variety of practical, easy to follow suggestions for practicing self-care and mindfulness. -- Sandra Scheinbaum, Ph.D., IFMCP, CHC, Director, Functional Medicine Coaching Academy, Inc.For nurses, the value of this book is the opportunity it offers to research the subject further and to explore the effect of caregivers' resilience. Carers who manage their own long-term conditions, stresses and personal demands will also find it useful. -- Nursing Older PeopleTable of ContentsIntroduction. Section 1: Mindfulness - what is it and how can it be of use to me? 1. The hustle and bustle of life. 2. What is mindfulness? 3. Proof that mindfulness helps. 4. No quick fix or magic wand. Section 2: Carer pains and strains. 5. Carers: the forgotten ones. 6. Common carer problems. 7. The stress response. 8. Seeing yourself as a whole. Section 3: How can I break the chain? 9. Living in the present. 10. A reactive mind - stop and choose. 11. Management of distress. 12. Self-care. Section 4: Staying committed brings long-term gains. 13. Setting boundaries. 14. Resistance. 15. The benefits. About the author. References.

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Book SynopsisFor many, true peace of mind remains elusive. But by making simple adjustments to our habits of thinking and doing, we can learn to keep stress at bay, enjoy all that is positive in our lives and find happiness even in times of difficulty. This book presents invaluable insights, guidance and exercises for dealing with stress and dissatisfaction in all aspects of life. With chapters on stress-busting, dealing with risk and change, calling on inner reserves when the going gets tough and finding peace in self-acceptance, you will learn how to make your life more balanced and fulfilling and move forward to a calmer, happier you. Each chapter concludes with a 10-point Thought Plan and Action Plan featuring affirmations and to-do checklists, to help you start making a difference straight away. Learn how to calm your habitual response when things don't go according to plan. 'Thought Plans' and 'Action Plans' offer 120 life-changing ideas to help you achieve contentment. Transform your thoughts and actions and keep stress at bay!Table of ContentsINTRODUCTION Stress and calm CHAPTER 1: HOW TO BE STRONG AGAINST STRESS Dealing with stress Quick fixes The art of acceptance The art of positive change CHAPTER 2: HOW TO FIND CALM IN YOUR LIFE Time management Balancing your needs Building your self-esteem Confidence tricks Long-term fixes CHAPTER 3: HOW TO MASTER CHANGE AND RISK Seeing the whole picture The art of flexibility Strategy and tactics Adjusting to shocks Building resilience Accepting the unknown Finding the silver lining CHAPTER 4: HOW TO STAY CALM IN TOUGH TIMES Creating compartments Uptime and downtime Delegating anxiety Finding shortcuts Accepting imperfection Celebrating effort The art of resolution CHAPTER 5: HOW TO BE HAPPY WITH WHAT YOU HAVE Understanding true wealth Self-knowledge and self-acceptance Overcoming disappointment Managing your roles Finding value in work Body and mind Making relationships work Home is where the heart is CHAPTER 6: HOW TO FIND DEEP PEACE Nurturing love Living by your values Finding life's meaning Service and sacrifice Journey of the spirit Lessons from the East Following a practice INDEX ACKNOWLEDGEMENTS

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Book SynopsisLearn to manage stress and overcome anxiety with this customizable breakthrough program from leading adrenal distress/stress expert Dr. Doni Wilson.We have come to accept stress and anxiety as being hand-in-glove with being successful. Many of us believe that we are supposed to be superhumans and just ignore stress—carrying on with long hours and sleepless nights, suffering quietly with the headaches, tension, and stomach sensitivity, rather than risk being perceived as unable to “keep up” with the demands of modern life. But we’re not robots or machines; we’re human. While stress is inevitable, and, in certain situations, even necessary for effective functioning, we must keep it from overpowering our daily lives by learning how to harness stress to empower us. In Master Your Stress, Reset Your Health, Dr. Doni Wilson shows that the key to breaking the cycle is finding and treating your unique stress type. After more than 20 years working with thousands of patients, Dr. Doni has found that people generally fall into one of five types based on their adrenaline and cortisol levels throughout the day: the Night Owl, the Stress Magnet, Yawning on the Go, Tired and Wired, or Sluggish and Stressed. In this groundbreaking book, she'll help you identify your stress type--and give you the tools to make stress work for you. Your body’s particular response is based on genetics and your lifestyle. Your pattern is unique—even in similar situations, different people may respond to that stress in a completely different way. Dr. Doni’s customizable C.A.R.E. program is simple: Clean eating, Adequate sleep, Recovery, and Exercise. Dr. Doni shows you how to tailor each step of the program for your stress type to allow you to: Overcome exhaustion and fatigueClear up brain fog and improve memoryOptimize your body weight Stop insomniaRecover from anxiety and depressionRelieve headaches, chronic pain, and digestive issuesIncrease your energy, sex drive, and immunityPrevent serious illnesses such as cancer, dementia, and heart diseaseAdd years to your life Far too many of us have accepted the negative effects of stress and anxiety as a fact of life—pushing through rather than risking falling short of the demands of modern life. This groundbreaking guide will set you on a path to become resilient to stress, so you can thrive like never before.

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Book Synopsis„Das haben wir schon immer so gemacht!“, „Ich kann das nicht!“, „Das tun die nur, um uns zu schaden!“: Unsere Köpfe sind oft voll von ungünstigen Denkkonstruktionen und inneren Blockaden, die uns das Leben nicht gerade leichter machen. Was tun, wenn sich dieser „Hirnstuss“, wie Tom Küchler es wohlwollend nennt, sich auf unser Wohlbefinden und unsere zwischenmenschlichen Beziehungen niederschlägt? Wenn wir gereizt, gestresst und unkonzentriert sind? Wenn es uns körperlich schlecht geht? Dann ist es höchste Zeit, die eigenen Gedanken unter die Lupe zu nehmen und sich von hinderlichen Glaubenssätzen zu befreien. Wie das geht und wie aus dem Hirnstuss ein Hirnkuss wird, verrät Tom Küchler in diesem Buch. Er stellt zahlreiche praxiserprobte Tools und Methoden vor, die dabei helfen, innere Landkarten und Bilder zu erkunden und Möglichkeiten auszuloten, das eigene Mindset zu verändern. Hin und wieder lässt sich unser Umfeld nicht umgestalten, wohl aber unser Denken!

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Book SynopsisEasy strategies for dealing with the near-universal experience of stress.Trade Review"[W]ritten in an easy how-to format that provides excellent resources for the average person in managing stress. . . . [A]lso an excellent tool for counselors in both individual and group counseling sessions. . . . [P]rovides excellent references and a useful index for researching specific topics. . . . I highly recommend the book." -- Activities, Adaptation and Aging"The text’s balanced emphasis on both physiological and mental process makes it a holistic and thorough guide for a broad audience. . . . [Scott’s] approach is collective and confident, a writing style that is ideal and even perhaps essential for readers experiencing issues with stress management. . . . [O]rganized and easy to read, 8 Keys to Stress Management is a convenient self-help tool for those looking to manage their stress more effectively." -- International Journal of Psychotherapy"[This book] provides a thorough and detailed overview on the subject. . . . [T]he book gives us an opportunity to take more of a structured and introspective look at the self. It’s a resource that one might actively work through and then revisit later, rather than read once and put on the shelf. . . . Scott helps normalize the experience of stress and provides a wealth of information about how to manage it." -- PsychCentral"[A] useful, practical guide to approaching stress. . . . [S]hort enough to be a quick read, yet substantial enough to be a worthwhile one." -- Metapsychology Online Reviews"In an easy-to-read and understandable style, Elizabeth Scott offers a blend of ancient tradition and modern science along with practical advice for dealing with everyday stress. This book is a useful, practical, and comprehensive guide that helps the reader find healthy ways to live life more fully." -- Howard Blumenfeld, PhD, Mindfulness-Based Stress Reduction teacher"I have never seen a more incisive approach to stress reduction and management. The 8 keys format is friendly and easy to use, with down-to-earth examples from daily life. Theoretically sound, eminently practical, and unequivocal without being rigid, this book presents an effective strategy for virtually any real-life situation." -- Emery J. Cummins, Emeritus Professor of Counseling, San Diego State University"8 Keys to Stress Management does an exemplary job of simplifying and explaining stress, addressing its physical and psychological aspects while providing practical examples of how to manage it. Elizabeth Scott reminds us that, while we can’t control all stressors, we can control our attitude, and this alone helps us to manage stress better." -- Pamela Gail Johnson, Founder, Secret Society of Happy People"In a global culture where 'overwhelmed,' 'stressed-out,' and 'burned-out' are part of our daily vocabularies, Scott shows us evolutionary alternatives that allow us to live fully and healthily. This book will prompt you to realign with your true self... and, most of all, you'll get your twinkly back!" -- Ann-Marie McKelvey, LPCC, MCC, Buddhist Chaplain, Psychotherapist, Wellness Coach

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Book SynopsisRestoring your sense of self after trauma.Trade Review"As I navigated my own journey post-trauma and sought to put together the pieces of my own 'new normal,' I would have loved to have such a clearly outlined path to healing and acceptance as detailed in Rosenthal's new book. No one ever expects the bad thing will happen to them, but in the aftermath of trauma we are all changed in profound and impactful ways. Rosenthal's important book provides us all with a roadmap for going forward so that we can gracefully accept and evolve into our own best next stage. This study of trauma and identity is really the cutting edge of where the field is going and Rosenthal's work has applications for all of us, no matter what the specifics of our journeys." -- Lee Woodruff, bestselling author of Those We Love Most "There is life after trauma. My own PTSD taught me that the isolation and aloneness that are part of PTSD can be countered by companionship, community, and supportive love from others. Michele Rosenthal's Your Life After Trauma shows how PTSD, whatever the cause, can be transformed from weakness to strength, and how one can grow strong from the breaks." -- Larry Dossey, MD, author of One Mind "Michele Rosenthal has written a wise, compassionate, and comprehensive book on the profound loss of identity that occurs with posttraumatic stress, and offers a grounded, realistic approach for establishing a new sense of self that acknowledges and integrates the trauma, yet isn't defined by it. Her many case examples clarify her ideas and demonstrate the depth of her understanding, and her self-coaching tips and stress reduction practices reinforce the practical, hands-on value of this impressive book." -- Belleruth Naparstek, author of Invisible Heroes: Survivors of Trauma and How They Heal and creator of the Health Journeys guided imagery audio series "We can all use life coaches to guide us through life's traumatic moments and experiences. Michele Rosenthal has lived the experience and her book Your Life After Trauma is an excellent resource for those trying to heal and find their authenticity. She shows readers how to eliminate what is destroying them to save their lives. Not until your mind becomes quiet and free of PTSD can you see your true image and your genuine beauty and value. When you are willing to learn from your journey it will lead you to nourish your life just as hunger leads you to nourish your body. Michele's wisdom can make it happen for you." -- Bernie Siegel, MD, author of The Art of Healing and A Book of Miracles

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Book SynopsisInspiring strategies from a wellness expert for keeping fit, relieving stress and strengthening emotional well-being.

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Book SynopsisClinician''s Guide to Treating Stress After War: Education and Coping Interventions for Veterans outlines clear strategies that mental health professionals can use to help war returnees become better able to negotiate common problems that diminish the quality of their day-to-day life. A powerful and practical resource, this guide assists professionals to increase each individual''s sense of control over his or her life.Trade Review"Utilizing a nonpathologizing approach, this cognitive-behavioral program consists of psychoeducation, teaching stress management and exercises aimed at reconnecting the veteran to a social network. The problems of readjustment are explained in a way that is frank about the difficulty and optimistic that the difficulty can be managed." (PsycCRITIQUES, 5/20/09) "The two books in the Stress After War series are companion manuals, the first designed as a reference guide for the clinician that is meant to be used in conjunction with the second, a workbook for the veteran. This pair of manuals can be thought of as resource guides to promote better mental health and adjustment postdeployment." (Journal of Psychiatric Practice, Vol 15, No. 4) "This clinician guide and client workbook set is notable for its concreteness, clarity, practicality, and specificity. This manual is a valuable and eminently practical resource for providing a structured but flexible psycho-educational intervention for veterans of war." (Psychiatric Rehabilitation Journal, Winter 2009) "Both books are intended to be used with one another and encourage an active relationship between clinician and veteran as treatment unfolds. Both books positively contribute to the burgeoning focus on treatment modalities for the country's wounded heroes. A particular strength is the inclusion of pre - and posttests that the authors recommend using before and after the administration of this intervention. Clinicians will find both books pragmatic and designed to flexibly allow them to use these in conjunction with their own preferred treatment modality." (Research on Social Work Practice, December 2008)Table of ContentsIntroduction. For the Clinician. Chapter 1: Understanding Transition Stress Reactions. Chapter 2: Strategies for Healthy Coping. Chapter 3: Improving Sleep. Chapter 4: Managing Stress. Chapter 5: Dealing with Anger. Chapter 6: Reintegrating with Society. Chapter 7: Reintegrating with Family and Friends. Chapter 8: Staying Strong. Appendices. A.Reference/Resource Guide. B.Chapter Outlines. C.Pre/post Tests. D.Participant Chapter Quizzes. E.Stress Management Handouts. F.Sleep Stages Handout. G.Clinician Feedback Questionnaires.

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Book SynopsisHow to de-stress without emptying your calendarTable of ContentsContentsIntroduction 7Part 1 Understanding stress: What is stress and how might it affect you? 91 Why worry about stress? 112 What is stress? 193 When does stress start to become a problem? 284 The physical impact of stress 395 The emotional impact of stress 486 Why are you reading this book? 58Part 2 All about you: What makes some people particularly vulnerable to stress? 677 I feel, therefore I am! Emotions and how they relate to stress 698 Anxiety: fighting the fires 809 Personality and stress 8910 I think, therefore I am! Thinking styles, stress and creating emotional bonfires 9911 Self-esteem: knowing who you are 111Part 3 Here and now: How to deal with a high-stress life 12512 What if you are at crisis point (or fear it might be just round the corner)? 12713 What to do – and what not to do! 13714 Emotional gardening 14715 Learning how to relax 15816 Fitting relaxation into your life 16717 Dealing with sleep problems 176Conclusion 186Notes 188

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Book SynopsisStephen Palmer, PhD, is one of the UK's most influential experts on stress management. He is Founder-Director at the Centre for Stress Management and Honorary Professor of Psychology at City University, London. He has written or edited over 30 books on stress management, psychotherapy and coaching, including Understanding CBT, published by Kogan Page.Cary Cooper, PhD, CBE, is a distinguished Professor of Organisational Psychology and Health at Lancaster University, President of the Brititsh Association of Counselling and Psychotherapy, past President of the British Academy of Management and established author.Trade Review"Keeping control of one's self is an invaluable tool in life and is a core principle to success, making 'How to Deal with Stress' a solid and very important guide that shouldn't be missed." * The Midwest Book Review *Table of Contents Chapter - 00: Introduction; Chapter - 01: What is stress?; Chapter - 02: A working model of stress, coping and resilience; Chapter - 03: Changing your thinking; Chapter - 04: Changing your imagery; Chapter - 05: Changing your behaviour; Chapter - 06: Improving your physical health to help you conquer stress; Chapter - 07: From problems to solutions; Chapter - 08: Dealing with work-related stress; Chapter - 09: Stress self-audit; Chapter - 10: Developing your own action plan

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Book Synopsis'OMG! This book is SO me! The tips and stories shared by Ed, Mark and Nicky will help you live a life filled with more fun, joy and enthusiasm!' ALISON HAMMOND, TV Presenter 'Kids are so authentic and there's no reason for us to lose that when we're older. Kids see the wonder and awe in the smallest things every day. Be More Kid reminds us how important it is to bring out the best in ourselves and how we can do that in way that also brings out the best in others.' BEN SHEPHARD, TV Presenter 'This book gives you the tools to bring the belief, energy and passion you had as a child into your current life with transformational results.' SARAH STIRK, TV Presenter, Sky Sports & Entrepreneur THIS ISN'T JUST ANOTHER SELF IMPROVEMENT BOOK. Have you ever felt there must be more to life? Do you feel unfulfilled? Have you felt stuck, not knowing how to move forward and found yourself settling for less than you deserve? AND IT ISN'T ABOUT HAVING TO CREATE A NEW YOU. Since childhood you've had all of the resources that you need to create the life that you want, and over time you've simply lost touch with them. Now is the time to find them again. With expert guidance from broadcaster and entrepreneur, Ed James and behaviour and relationship experts, Mark & Nicky Taylor, you'll rediscover your sense of purpose, reconnect with what is important to you and find out how to unlearn unhelpful habits and behaviours. Employing simple tools and techniques you can use each day, Be More Kid shows you how to: Enjoy a meaningful and fulfilling lifeStop overthinking and build resilience in a challenging worldEnd the conflict of putting everyone else before your own needsRediscover the contentment, enthusiasm and zest for life you had as a child If you are ready for a new approach to your happiness, relationships and your future, Be More Kid will guide you through the journey, one step at a time.Table of ContentsAcknowledgements xi Introduction 1 Part I: Stuck and Settling For 7 Chapter 1 Why are you choosing to be unhappy? 9 Chapter 2 Overthinking 14 Chapter 3 Procrastinating 21 Chapter 4 Passenger or driver? 34 Part II: Rediscovering You 47 Chapter 5 If you don’t like it, don’t do it 49 Chapter 6 You think too much 56 Chapter 7 Being real 63 Chapter 8 Okay with not being okay 72 Part III: Unconditional Love 79 Chapter 9 Contentment vs. happiness 81 Chapter 10 Beyond positive thinking 91 Chapter 11 The power of imagination 98 Part IV: Putting Yourself First 105 Chapter 12 How to adapt to any situation 107 Chapter 13 The art of manipulation 116 Chapter 14 Lost dreams 126 Part V: Light at the End of the Tunnel (and it’s Not Another Train) 135 Chapter 15 Mum knows best 138 Chapter 16 Just for fun 148 Chapter 17 It’s right for right now 156 Part VI: The Art & Science of Underthinking 165 Chapter 18 Keeping it simple 167 Chapter 19 It’s not personal 174 Chapter 20 Be excited 180 Chapter 21 Play more 186 Conclusion 193 Exercise Glossary 206 NLP Glossary 208 About the Authors 213 Index 215

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Book SynopsisTable of ContentsIntroduction vii Part I Confronting the Issues 1 Chapter 1 On Being a Therapist—and the Consequences of This Choice 3 Chapter 2 Joys and Privileges of Therapeutic Work 17 Chapter 3 Identifying Sources of Stress 31 Chapter 4 Acknowledging Doubts, Limitations, and Failures 55 Chapter 5 Clients as Teachers: Reciprocal Effects and Influences 73 Chapter 6 Making Sense of What You Do as a Therapist 85 Part II Taking Care of Yourself 115 Chapter 7 Addressing Countertransference and Other Personal Reactions 117 Chapter 8 Avoiding and Countering Burnout 143 Chapter 9 Travel That Can Change Your Life 151 Chapter 10 Building and Maintaining a Support System 161 Part III Practicing What You Preach 173 Chapter 11 Accessing More Fun and Joy From Therapeutic Work 175 Chapter 12 Promoting Creative Breakthroughs 183 About the Author 197

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Book SynopsisStress and Your Health: From Vulnerability to Resilience presents an evidence-based evaluation of the various effects of stress, along with methods to alleviate distress and stress-related illnesses.Trade Review“This is a worthwhile read, especially for those wanting to gain a good grounding in the subject of stress.” (The British Psychological Society, 1 October 2015)Table of ContentsPreface xiii Acknowledgments xvi 1 Stressors, Stress, and Distress 1 What this book is about 1 What do we mean when we talk about stressors? 3 The characteristics of stressors: comparing apples, oranges, and lemons 5 Chronic stressors and allostatic overload 10 Before you go… 11 2 Individual Differences in Relation to Stressors and Stress Responses 12 Vulnerability and resilience 13 Genetic influences 13 Age 17 Sex 18 Personality differences in relation to stress responses 18 Previous stressor experiences 19 Stress generation 19 Before you go… 20 3 Appraising Stressful Events 21 Appraising stressors 22 Guidance through primary and secondary appraisals 22 Thinking fast and slow 22 Guideposts and anchors 25 Appraisals based on what others think 27 Appraisals in relation to learning, memory, automaticity, expectation, and habit 28 Positive and negative emotions 30 Gauging stressors 31 Before you go… 33 4 Coping with Stressors 35 First responses to stressors 36 Coping methods 36 Personal growth and finding meaning 38 Social support 40 Loneliness 40 Unsupportive interactions 42 Social rejection 44 Forgiveness and trust 46 Empathy 48 Before you go… 48 5 Hormones and What They Do 50 What’s a hormone? 51 Linking hormones and behaviors 51 The hormonal stress response 54 Hormones of the autonomic nervous system 54 The hypothalamic]pituitary]adrenal (HPA) axis and glucocorticoids 55 What cortisol (corticosterone) does for us 55 The cortisol/corticosterone response to an acute stressor 55 Cortisol variations in humans 56 Yesterday’s stressors influence today’s responses 59 A cacophony of hormones associated with stress, eating and energy regulation: leptin, ghrelin, CRH, and neuropeptide Y 60 Oxytocin and positive responses 62 Estrogen and testosterone 64 Before you go… 67 6 Neurotransmitter Processes and Growth Factors 69 Neuronal and glial processes in relation to challenges 70 Stressors influence neurotransmitter functioning 72 Acetylcholine (ACh) 72 Serotonin, norepinephrine and dopamine 75 Corticotropin releasing hormone (CRH): beyond the HPA system 76 Glutamate 78 Gamma]aminobutyric acid (GABA) 79 Cannabinoids 79 Neurotrophic factors 80 The past influences the future 82 Before you go… 83 7 Immunological Effects of Stressors 84 A brief look at how the immune system works 85 Cells of the immune system 86 Immune memories 87 Cytokines: messenger molecules of the immune system 88 Immune–hormone interactions 88 Stress, brain processes, and immunological changes 91 Cytokine changes in response to stressors 93 Before you go…. 93 8 Stress across the Life Span 95 Connections over time 96 Prenatal experiences 96 Biological correlates of prenatal stress in humans 98 Consequences of prenatal infection in animals and humans 99 Stress experienced early in life 101 Transitional periods 104 Older age 106 Before you go… 107 9 Cardiovascular Disease 108 Coronary artery disease (CAD) 109 The heart’s response to a challenge 109 Psychosocial factors associated with heart disease 110 The influence of stressors on heart disease 110 Job strain 112 Depressive illness and heart disease 113 Socioeconomic status (SES) 114 Sex]dependent trajectories for heart disease 114 Personality factors and heart disease 115 Type A personality 115 Type D personality 116 Physiological stress responses associated with heart disease 116 Sympathetic nervous system reactivity 116 Inflammatory processes in heart disease 117 Stress, pathogen burden, and heart disease 118 Obesity, cytokines, and heart disease 119 Before you go… 120 10 Diabetes 121 Type 1 diabetes 122 Type 2 diabetes 122 Stressor influences in relation to the development of Type 2 diabetes 123 Immune factors in Type 2 diabetes 126 Genetic contributions 127 Before you go… 127 11 Stress, Immunity, and Disease 128 Immunity and illness 128 Allergies 129 Infectious illness 130 Stressors influence vulnerability and the course of infectious illness 133 Autoimmune disorders 134 Exacerbation of autoimmune disorders by stressful experiences 137 Before you go… 137 12 Stress and Cancer: Cancer and Stress 138 The cancer process 139 The stress–cancer link 141 Implication for cancer treatment 144 Stress stemming from cancer 145 Treating cancer]related distress 147 Before you go… 148 13 Depressive Illnesses and Cognitive Mistakes 149 What is depression? 150 Depressive subtypes 152 Cognitive theories of depressive disorders 153 Helplessness 153 Hopelessness 154 Depression from an evolutionary perspective 156 Depression from a neurochemical vantage 158 Neurobiological explanations of depressive disorders 158 Serotonin, norepinephrine and dopamine in relation to depressive disorders 159 Gene and environmental interactions 160 Reward processes in depression: dopamine and anhedonia 161 Depression and anxiety: corticotropin releasing hormone (CRH) as a player in depression 162 Coordination and discoordination of neuronal process: gamma]aminobutyric acid (GABA) 163 Growth factors and depression 164 Inflammatory processes and depressive disorders 165 Before you go… 169 14 Fretting over Anxiety Disorders 171 A plague of anxiety disorders 172 Generalized anxiety disorder (GAD) 172 Panic disorder 173 Obsessive]compulsive disorder (OCD) 174 Phobias and social anxiety 177 Before you go… 178 15 Acute Stress Disorder and Posttraumatic Stress Disorder 179 Acute stress disorder 180 Posttraumatic stress disorder 180 Vulnerability and resilience 181 Neuroanatomical underpinnings of PTSD 182 Biochemical determinants of PTSD 184 CRH and corticoids in relation to PTSD]related memories 185 Norepinephrine and serotonin and PTSD]related memories 187 GABA and the extinction of fear responses in PTSD 187 Neuropeptide Y (NPY) and resilience 188 Before you go… 188 16 Addictions and Forbidden Fruits 190 What’s an addiction 190 Stress as a provocateur in the addiction process 191 Reward and aversion in relation to addiction: a multistep process 191 Dopamine in relation to stress and reward 192 Corticotropin hormone in relation to stress and addiction 193 Can eating become an addiction? 195 An integrated perspective 195 Treatment for addictions 196 Before you go… 197 17 Coping with Illness, Caregiving, and Loss 199 How might illness come to affect health? 200 Major physical illnesses 201 What patients know and what they need to know 201 Appraising and coping with illness 202 Personal control, decision]making, and trust 203 Social support and unsupportive interactions in the face of illness 204 Mood changes associated with illness 205 Adjustment to chronic illnesses: psychological resilience in the face of illness 206 Stress associated with caregiving 207 Loss and grief 208 Before you go… 209 18 The Workplace for Better or Worse 211 Job]related distress 212 Status and job strain 212 Burnout 212 Absenteeism and presenteeism 212 Bullying in the workplace 213 Social support in the workplace 215 Trust in the workplace 216 Unemployment 216 Time management and juggling 217 Before you go… 218 19 Transmission of Trauma across Generations 220 Traveling across generations 221 Parental stress influences on children 221 Intergenerational effects of trauma: beyond poor parenting 222 Environments modify gene actions 223 The case of epigenetic effects 223 Collective and historic trauma 226 Before you go… 229 20 Stress Reduction through Cognitive and Behavioral Strategies 231 Prelude to dealing with stress 232 Relaxation training 233 Exposure therapy 233 Cognitive behavioral therapy (CBT) 234 Interpersonal psychotherapy (IPT) 237 Meditation 237 Mindfulness 238 The default mode network 240 Positive psychotherapy (PPT) 241 Giving and receiving 242 The social cure 243 Before you go… 244 21 Drug Remedies to Attenuate Stress and Stress]Related Disorders 246 Something about drug treatments 247 Placebo and nocebo responses 247 Selecting the right treatment and related caveats 249 Treating depression 250 Selective serotonin reuptake inhibitors (SSRIs) 250 A cocktail of acronyms: SNRI, NDRI, NaSSA, MAOI 253 Ketamine 256 Deep brain stimulation 257 Anti]inflammatory agents 258 Treating anxiety disorders 259 Treating PTSD 259 Herbal (naturopathic) treatments 262 Before you go… 266 22 Epilogue 267 It’s OK to go now… 267 References 269 Index 272

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Book SynopsisStress and Your Health: From Vulnerability to Resilience presents an evidence-based evaluation of the various effects of stress, along with methods to alleviate distress and stress-related illnesses. Examines myriad stressor effects and proven ways to alleviate stress in our lives Covers a wide range of stressor-related topics including therapeutic strategies to deal with stress and factors that hinder treatment of stress Makes difficult biochemical and immunological concepts accessible to a non-specialist audience Addresses many of the factors that cause individuals to be more vulnerable to the impact of stressors and at increased risk for pathology Trade Review“This is a worthwhile read, especially for those wanting to gain a good grounding in the subject of stress.” (The British Psychological Society, 1 October 2015)Table of ContentsPreface xiii Acknowledgments xvi 1 Stressors, Stress, and Distress 1 What this book is about 1 What do we mean when we talk about stressors? 3 The characteristics of stressors: comparing apples, oranges, and lemons 5 Chronic stressors and allostatic overload 10 Before you go… 11 2 Individual Differences in Relation to Stressors and Stress Responses 12 Vulnerability and resilience 13 Genetic influences 13 Age 17 Sex 18 Personality differences in relation to stress responses 18 Previous stressor experiences 19 Stress generation 19 Before you go… 20 3 Appraising Stressful Events 21 Appraising stressors 22 Guidance through primary and secondary appraisals 22 Thinking fast and slow 22 Guideposts and anchors 25 Appraisals based on what others think 27 Appraisals in relation to learning, memory, automaticity, expectation, and habit 28 Positive and negative emotions 30 Gauging stressors 31 Before you go… 33 4 Coping with Stressors 35 First responses to stressors 36 Coping methods 36 Personal growth and finding meaning 38 Social support 40 Loneliness 40 Unsupportive interactions 42 Social rejection 44 Forgiveness and trust 46 Empathy 48 Before you go… 48 5 Hormones and What They Do 50 What’s a hormone? 51 Linking hormones and behaviors 51 The hormonal stress response 54 Hormones of the autonomic nervous system 54 The hypothalamic]pituitary]adrenal (HPA) axis and glucocorticoids 55 What cortisol (corticosterone) does for us 55 The cortisol/corticosterone response to an acute stressor 55 Cortisol variations in humans 56 Yesterday’s stressors influence today’s responses 59 A cacophony of hormones associated with stress, eating and energy regulation: leptin, ghrelin, CRH, and neuropeptide Y 60 Oxytocin and positive responses 62 Estrogen and testosterone 64 Before you go… 67 6 Neurotransmitter Processes and Growth Factors 69 Neuronal and glial processes in relation to challenges 70 Stressors influence neurotransmitter functioning 72 Acetylcholine (ACh) 72 Serotonin, norepinephrine and dopamine 75 Corticotropin releasing hormone (CRH): beyond the HPA system 76 Glutamate 78 Gamma]aminobutyric acid (GABA) 79 Cannabinoids 79 Neurotrophic factors 80 The past influences the future 82 Before you go… 83 7 Immunological Effects of Stressors 84 A brief look at how the immune system works 85 Cells of the immune system 86 Immune memories 87 Cytokines: messenger molecules of the immune system 88 Immune–hormone interactions 88 Stress, brain processes, and immunological changes 91 Cytokine changes in response to stressors 93 Before you go…. 93 8 Stress across the Life Span 95 Connections over time 96 Prenatal experiences 96 Biological correlates of prenatal stress in humans 98 Consequences of prenatal infection in animals and humans 99 Stress experienced early in life 101 Transitional periods 104 Older age 106 Before you go… 107 9 Cardiovascular Disease 108 Coronary artery disease (CAD) 109 The heart’s response to a challenge 109 Psychosocial factors associated with heart disease 110 The influence of stressors on heart disease 110 Job strain 112 Depressive illness and heart disease 113 Socioeconomic status (SES) 114 Sex]dependent trajectories for heart disease 114 Personality factors and heart disease 115 Type A personality 115 Type D personality 116 Physiological stress responses associated with heart disease 116 Sympathetic nervous system reactivity 116 Inflammatory processes in heart disease 117 Stress, pathogen burden, and heart disease 118 Obesity, cytokines, and heart disease 119 Before you go… 120 10 Diabetes 121 Type 1 diabetes 122 Type 2 diabetes 122 Stressor influences in relation to the development of Type 2 diabetes 123 Immune factors in Type 2 diabetes 126 Genetic contributions 127 Before you go… 127 11 Stress, Immunity, and Disease 128 Immunity and illness 128 Allergies 129 Infectious illness 130 Stressors influence vulnerability and the course of infectious illness 133 Autoimmune disorders 134 Exacerbation of autoimmune disorders by stressful experiences 137 Before you go… 137 12 Stress and Cancer: Cancer and Stress 138 The cancer process 139 The stress–cancer link 141 Implication for cancer treatment 144 Stress stemming from cancer 145 Treating cancer]related distress 147 Before you go… 148 13 Depressive Illnesses and Cognitive Mistakes 149 What is depression? 150 Depressive subtypes 152 Cognitive theories of depressive disorders 153 Helplessness 153 Hopelessness 154 Depression from an evolutionary perspective 156 Depression from a neurochemical vantage 158 Neurobiological explanations of depressive disorders 158 Serotonin, norepinephrine and dopamine in relation to depressive disorders 159 Gene and environmental interactions 160 Reward processes in depression: dopamine and anhedonia 161 Depression and anxiety: corticotropin releasing hormone (CRH) as a player in depression 162 Coordination and discoordination of neuronal process: gamma]aminobutyric acid (GABA) 163 Growth factors and depression 164 Inflammatory processes and depressive disorders 165 Before you go… 169 14 Fretting over Anxiety Disorders 171 A plague of anxiety disorders 172 Generalized anxiety disorder (GAD) 172 Panic disorder 173 Obsessive]compulsive disorder (OCD) 174 Phobias and social anxiety 177 Before you go… 178 15 Acute Stress Disorder and Posttraumatic Stress Disorder 179 Acute stress disorder 180 Posttraumatic stress disorder 180 Vulnerability and resilience 181 Neuroanatomical underpinnings of PTSD 182 Biochemical determinants of PTSD 184 CRH and corticoids in relation to PTSD]related memories 185 Norepinephrine and serotonin and PTSD]related memories 187 GABA and the extinction of fear responses in PTSD 187 Neuropeptide Y (NPY) and resilience 188 Before you go… 188 16 Addictions and Forbidden Fruits 190 What’s an addiction 190 Stress as a provocateur in the addiction process 191 Reward and aversion in relation to addiction: a multistep process 191 Dopamine in relation to stress and reward 192 Corticotropin hormone in relation to stress and addiction 193 Can eating become an addiction? 195 An integrated perspective 195 Treatment for addictions 196 Before you go… 197 17 Coping with Illness, Caregiving, and Loss 199 How might illness come to affect health? 200 Major physical illnesses 201 What patients know and what they need to know 201 Appraising and coping with illness 202 Personal control, decision]making, and trust 203 Social support and unsupportive interactions in the face of illness 204 Mood changes associated with illness 205 Adjustment to chronic illnesses: psychological resilience in the face of illness 206 Stress associated with caregiving 207 Loss and grief 208 Before you go… 209 18 The Workplace for Better or Worse 211 Job]related distress 212 Status and job strain 212 Burnout 212 Absenteeism and presenteeism 212 Bullying in the workplace 213 Social support in the workplace 215 Trust in the workplace 216 Unemployment 216 Time management and juggling 217 Before you go… 218 19 Transmission of Trauma across Generations 220 Traveling across generations 221 Parental stress influences on children 221 Intergenerational effects of trauma: beyond poor parenting 222 Environments modify gene actions 223 The case of epigenetic effects 223 Collective and historic trauma 226 Before you go… 229 20 Stress Reduction through Cognitive and Behavioral Strategies 231 Prelude to dealing with stress 232 Relaxation training 233 Exposure therapy 233 Cognitive behavioral therapy (CBT) 234 Interpersonal psychotherapy (IPT) 237 Meditation 237 Mindfulness 238 The default mode network 240 Positive psychotherapy (PPT) 241 Giving and receiving 242 The social cure 243 Before you go… 244 21 Drug Remedies to Attenuate Stress and Stress]Related Disorders 246 Something about drug treatments 247 Placebo and nocebo responses 247 Selecting the right treatment and related caveats 249 Treating depression 250 Selective serotonin reuptake inhibitors (SSRIs) 250 A cocktail of acronyms: SNRI, NDRI, NaSSA, MAOI 253 Ketamine 256 Deep brain stimulation 257 Anti]inflammatory agents 258 Treating anxiety disorders 259 Treating PTSD 259 Herbal (naturopathic) treatments 262 Before you go… 266 22 Epilogue 267 It’s OK to go now… 267 References 269 Index 272

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Book SynopsisWritten by leading mental health professionals, this warm and accessibleparentingbookfor children with chronic illnessesoffers clear, practicalguidancefor all aspects of the journey. Recommended by professionals at the American Diabetes Association, Invisible Disabilities Association, the Crohn''s Colitis Foundation, and other expertnational and regional sources. For all its joys, parenting is a complex job, and when your child has a chronic illness, the stress can feel overwhelming. When your child is diagnosed, you begin a parenting journey filled with strong emotions, difficult choices, confusing words, and interactions with numerous professionals and specialists. You’re focused on ensuring your child gets the best possible treatments for their symptoms, so it’s easy to overlook or dismiss the impact the illness can have on your relationships and emotions. This book places your psychological well-being front and center, so you can be the bestTrade ReviewPsychologist Sileo and family therapist Potter prove to be profoundly sympathetic guides in this take on the 'unexpected journey' of having a child who is diagnosed with a chronic or terminal illness… Sileo and Potter offer realistic comfort and directly applicable skill-building in equal measure. The wise advice and helpful tips will leave parents feeling well-equipped to face steep challenges. * Publishers Weekly *When Your Child Has A Chronic Medical Illness helps to show the need for caregivers to treat themselves humanely and with compassion. It is a godsend for anyone seeking guidance and tools for assistance in navigating the many challenges that arise within themselves, their caregiving support circle, the medical and social program arenas. It shines a light on difficult and confusing subjects with real tools for a reader to take from the book with comprehensive charts and easy to understand advice to help with the many issues that may be encountered. Dr. Sileo and Carol show us not only why, but also how, to practice self-empathy to help with the journey of caring for a child with a chronic illness. Finally, this book can help caregivers reaffirm their purpose with appropriate self-care and experience the beauty and transformation this pilgrimage will provide. * Dream Street Foundation *Table of ContentsAcknowledgments The Unexpected Journey Begins Chapter 1. Navigating Your Feelings Chapter 2. Staying Healthy on the Journey Chapter 3. Getting What You Need on the Road to the New Normal Chapter 4. Communicating With Your Child: It's a Two-Way Street Chapter 5. Your Co-Pilots: Other Parents and Parent Figures in Your Child’s Life Chapter 6. Getting Everyone on Board: Siblings and Other Family Members Chapter 7. Mechanics of Working With the Medical Team Chapter 8: Mechanics of Working With the School Team Chapter 9: The Cone Zone: Setting Healthy Boundaries Chapter 10. When Your Journey Includes Hospital Stays Chapter 11. The Journey Through Death and Beyond Chapter 12. Concluding Thoughts: Building Resilience on the Journey Resources for Your Journey Notes About the Authors

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Book SynopsisThis book is the latest volume in the Research on Stress and Coping in Education series. The authors present original research and current theory regarding the realities of coping with the stresses of teaching. The chapters highlight working conditions for teachers around the globe and the processes and strategies that teachers use to survive and thrive in their daily work with students, families, and educational administrators. Both stress researchers and educational policy makers will find the chapters offer insights into sources of stress for teachers, strategies for stress prevention and coping, and the negative consequences that stress can have on teacher retention. Researchers from Norway, Turkey, Greece, the United States, the Netherlands, Germany, Russia, Italy, and China illustrate through a variety of research methods both the centrality of cultural context and the commonalities of teacher experiences around the world.

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Book SynopsisThis book is the latest volume in the Research on Stress and Coping in Education series. The authors present original research and current theory regarding the realities of coping with the stresses of teaching. The chapters highlight working conditions for teachers around the globe and the processes and strategies that teachers use to survive and thrive in their daily work with students, families, and educational administrators. Both stress researchers and educational policy makers will find the chapters offer insights into sources of stress for teachers, strategies for stress prevention and coping, and the negative consequences that stress can have on teacher retention. Researchers from Norway, Turkey, Greece, the United States, the Netherlands, Germany, Russia, Italy, and China illustrate through a variety of research methods both the centrality of cultural context and the commonalities of teacher experiences around the world.

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Book SynopsisRecognising it's not always easy to say no, Nicole takes readers through real-life examples familiar to anyone who has found themselves saying yes when they really didn't want to, providing guidance on how to: Say no effectively and appropriately in any situation - Use techniques that come naturally to make saying no as stress-free as possible - Fend off unwanted invitations nicely but firmly - Set healthy boundaries with loved ones, family, friends, and colleagues - Tell yourself no when you need to - Let go of guilt, worry, and regrets and do what's right for you - Everyone needs healthy boundaries - let this charming book help you set them and make learning to say no much easier.Trade Review“Those of us in the people-pleasing club probably know by now that we are happier, healthier humans when we protect our energy and learn to say no . . . but many of us have no idea how to actually do that. This book is filled with superpractical and useful scripts to help us navigate those situations where we cringe at the thought of (ahh!) disappointing someone. I will be keeping this book permanently on my desk for daily guidance!” —Mari Andrew, New York Times–bestselling author of Am I There Yet? and My Inner Sky “People pleasers everywhere will delight in saying no after reading this dazzling debut. With heartfelt illustrations, empathy for the yes-sayers, and examples for all of life’s common conflicts, 100 Ways to Say No offers a stand-alone guide to compassionately (but firmly!) setting boundaries with others and yourself.” —Haley Weaver, creator of @HaleyDrewThis

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Book SynopsisAccording to the American Institute of Stress (AIS), job stress is far and away the primary source of stress for American adults. The relationship between job stress and heart attacks, hypertension, and other disorders is well understood. Further, the cost of job stress in the United States is estimated to be over $300 billion due to outcomes such as accidents, turnover, and lost productivity. Perhaps the most consistent findings connecting job stress to health outcomes confirm that employees who perceive a high level of job demands without the appropriate control over job demands are at an increased risk for cardiovascular disease.In Brazil, the loss is estimated at 3.5% of the gross domestic product per year. Occupational diseases are related to the activities performed by workers and to working conditions and can trigger new or worsen already existing symptoms. Proper diagnosis and relevant information are essential for managers and workers to become aware of stressors and to take efficient measures to manage stress. Although quality of life is the responsibility of every individual, companies will definitely be able to benefit from the implementation of preventive actions, thus avoiding to pay a high price as a result of absenteeism, sick leaves, and drops in productivity and low work quality.This book is designed to be an additional tool to provide information and to suggest ways to deal with pressures and work demands, because stress levels are still on the rise. We believe that through information – and here you will be able to find the experience and opinions of recognized professionals in this area – workers will be able to live better and more balanced lives.Table of Contents Foreword. Preface. SECTION I: GRIEF AND DEATH IN THE WORKPLACE. Acknowledging Employees’ Grief: The Role of Organizational Support, Hadar Freidin,Sharon Toker, and Keren Turgeman-Lupo. Invisible Grief: An Examination of Miscarriage in the Workplace, Kaylee J. Hackney, Cindy Wu, and Joyce E. Nuner. “Heroes” Need Some Help Too, Jucimara Zacarias Martins, Cristian Zanon, João Paulo Araújo Lessa, and Walkíria Santana Garcia Cristaldo. Mortality Salience in the Workplace: An Integrative Review and Implications for Supervising Jobs With High Exposure to Death, Alexandra Jacobsen and Terry A. Beehr. SECTION II: SURGICAL AND NEUROLOGICAL STRESS. Stress and Surgery, Adamastor Humberto Pereira. The Impact of the Environment on the Brain, Priscilla Bencke. SECTION III: STRESS AND SUFFERING OF EMPLOYEES. Do That One More Time and I’ll Scream: Self-Regulation and Abusive Supervision in the Workplace, Charn P. McAllister and Jeremy D. Mackey. Manifestations of Occupational Stress in Brazilian Teachers, Luciano Zille Pereira and Flávia Amélia Lopes Nogueira. Bank Jobs and Psychological Suffering in the Flexible Accumulation Paradigm, Odete Cristina Pereira Reis, Anderson de Souza Sant’ Anna, and Jaqueline Ferreira. SECTION IV: EMERGING TOPICS IN WORK WELL-BEING. Mind Wandering at Work: When Employees’ Thoughts Drift Away, Einat Yaor and Sharon Toker. Well-Being at Work: The Perception of Public Employees, Luciana Arder S. Medeiros. Illegitimate Tasks as Offense to the Self, Marcus J. Fila, Norbert K. Semmer, and Erin M. Eatough. Author Bio. Sketches.

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Book SynopsisAccording to the American Institute of Stress (AIS), job stress is far and away the primary source of stress for American adults. The relationship between job stress and heart attacks, hypertension, and other disorders is well understood. Further, the cost of job stress in the United States is estimated to be over $300 billion due to outcomes such as accidents, turnover, and lost productivity. Perhaps the most consistent findings connecting job stress to health outcomes confirm that employees who perceive a high level of job demands without the appropriate control over job demands are at an increased risk for cardiovascular disease.In Brazil, the loss is estimated at 3.5% of the gross domestic product per year. Occupational diseases are related to the activities performed by workers and to working conditions and can trigger new or worsen already existing symptoms. Proper diagnosis and relevant information are essential for managers and workers to become aware of stressors and to take efficient measures to manage stress. Although quality of life is the responsibility of every individual, companies will definitely be able to benefit from the implementation of preventive actions, thus avoiding to pay a high price as a result of absenteeism, sick leaves, and drops in productivity and low work quality.This book is designed to be an additional tool to provide information and to suggest ways to deal with pressures and work demands, because stress levels are still on the rise. We believe that through information – and here you will be able to find the experience and opinions of recognized professionals in this area – workers will be able to live better and more balanced lives.Table of Contents Foreword. Preface. SECTION I: GRIEF AND DEATH IN THE WORKPLACE. Acknowledging Employees’ Grief: The Role of Organizational Support, Hadar Freidin,Sharon Toker, and Keren Turgeman-Lupo. Invisible Grief: An Examination of Miscarriage in the Workplace, Kaylee J. Hackney, Cindy Wu, and Joyce E. Nuner. “Heroes” Need Some Help Too, Jucimara Zacarias Martins, Cristian Zanon, João Paulo Araújo Lessa, and Walkíria Santana Garcia Cristaldo. Mortality Salience in the Workplace: An Integrative Review and Implications for Supervising Jobs With High Exposure to Death, Alexandra Jacobsen and Terry A. Beehr. SECTION II: SURGICAL AND NEUROLOGICAL STRESS. Stress and Surgery, Adamastor Humberto Pereira. The Impact of the Environment on the Brain, Priscilla Bencke. SECTION III: STRESS AND SUFFERING OF EMPLOYEES. Do That One More Time and I’ll Scream: Self-Regulation and Abusive Supervision in the Workplace, Charn P. McAllister and Jeremy D. Mackey. Manifestations of Occupational Stress in Brazilian Teachers, Luciano Zille Pereira and Flávia Amélia Lopes Nogueira. Bank Jobs and Psychological Suffering in the Flexible Accumulation Paradigm, Odete Cristina Pereira Reis, Anderson de Souza Sant’ Anna, and Jaqueline Ferreira. SECTION IV: EMERGING TOPICS IN WORK WELL-BEING. Mind Wandering at Work: When Employees’ Thoughts Drift Away, Einat Yaor and Sharon Toker. Well-Being at Work: The Perception of Public Employees, Luciana Arder S. Medeiros. Illegitimate Tasks as Offense to the Self, Marcus J. Fila, Norbert K. Semmer, and Erin M. Eatough. Author Bio. Sketches.

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Book SynopsisThis book offers twelve chapters organized into three major sections that address occupational stress and quality of working life. The authors are an internationally renowned team of scholar-research-practitioners who are grounded in applied science and clinical practice. Section 1 includes five chapters that address the organizational and individual costs of occupational stress. The costs are humanitarian and economic; both human suffering and financial burdens are important. Section 2 includes three chapters that focus on ways to mitigate the negative effects of occupational stress.We must help those who are suffering but we must do more by preventing distress where we can and building on positive, strength factors where possible. Section 3 includes four chapters that examine and expand our understanding of work life quality. Work life quality is so important because of the effects it has on workers and leaders, as well as the spillover impact into families and communities.These twelve chapters, highlight both core knowledge and new developments within the rapidly growing field of research on stress and the quality of working life. We believe this information can help to raise awareness of the causes and costs of occupational stress and poor quality of working life. Further, this should provide a challenge, some incentive, and renewed insight for organizations in Brazil and elsewhere to begin thinking about and acting in ways that lead to a less stressful environment for their workforce.

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Book SynopsisThis book offers twelve chapters organized into three major sections that address occupational stress and quality of working life. The authors are an internationally renowned team of scholar-research-practitioners who are grounded in applied science and clinical practice. Section 1 includes five chapters that address the organizational and individual costs of occupational stress. The costs are humanitarian and economic; both human suffering and financial burdens are important. Section 2 includes three chapters that focus on ways to mitigate the negative effects of occupational stress.We must help those who are suffering but we must do more by preventing distress where we can and building on positive, strength factors where possible. Section 3 includes four chapters that examine and expand our understanding of work life quality. Work life quality is so important because of the effects it has on workers and leaders, as well as the spillover impact into families and communities.These twelve chapters, highlight both core knowledge and new developments within the rapidly growing field of research on stress and the quality of working life. We believe this information can help to raise awareness of the causes and costs of occupational stress and poor quality of working life. Further, this should provide a challenge, some incentive, and renewed insight for organizations in Brazil and elsewhere to begin thinking about and acting in ways that lead to a less stressful environment for their workforce.

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Book SynopsisWork-related stress is costly not only to employees, but also to organizations and society. For example, it is estimated that work-related stress, depression, and anxiety costs British employers £1,035 per employee and that workplace stress costs the US economy up to $300 billion annually. However, elevated levels of stress often cannot be changed, and, if demands were not placed on employees, employee learning, organizational innovation, and societal economic growth would be hindered. Consequently, it is vital that occupational health practitioners, employees, employers and researchers strive to better understand and manage workplace stress, such that employee health and well-being can be improved. This book can assist organizations and individuals as they encounter workplace stress. This edition highlights research done by 25 authors across 12 chapters that challenges how work stress is viewed and assessed. Additionally, a number of social and psychological influences on the stress experience are examined. Our beliefs and expectations of stress and its results, whether helpful or hurtful, can have a profound influence on our stress experiences. Also, the way that we approach our work (e.g., job crafting) or the treatment we receive from others (e.g., with dignity) can either mitigate or exacerbate any harmful or beneficial effects of stress. Moreover, how we assess the psychological (e.g., burnout and well-being) or physiological (e.g., cortisol) outcomes of stress are meaningful, and the proper diagnosis of stress (e.g., stress surveys) underlies our understanding. We hope that the findings reported in these chapters and the insights of these scholars will provide ways for you and/or your organization to improve the health and well-being of employees.Table of Contents Foreword. Preface. Section I: Conceptualizations Of Stress And Wellbeing. Every Light Casts a Shadow: Toward a Balanced Perspective on Positive Psychology at Work, Arla Day, E. Kevin Kelloway, and Stephanie Gilbert. Being Stressed About Stress: Do People’s Beliefs About Stress Matter? Nili Ben-Avi and Sharon Toker. The Cognitive Activation Theory of Stress (CATS) in Occupational Health, Hege R. Eriksen. Psychological Well-Being at Work: Where Are We and Where Do We Go From Here? Véronique Dagenais-Desmarais, Helenides Mendonça, Maria Cristina Ferreira, and André Savoie. Section II: Social And Psychological Workplace Factors In Stress And Health. Job Crafting: A New Job Redesign Approach, Evangelia Demerouti. The Dignity of Labor: Dignity as a Core Resource, E. Kevin Kelloway. Presenteeism: Social Impact on Workers’ Health, Beatriz Machado de Campos Corrêa Silva, Sérgio Roberto de Lucca, and Aline Bedin Zanatta. Impact of Information and Communication Technologies on Interpersonal Relationships, Carolina Saraiva de Macedo Lisboa, André Verzoni, and Daniel Capelli Fulginiti. Section III: Stress Assessment. Burnout and Its Impact on Mental Health, Roberta Rossi Grudtner. Stress and Sleep Disorders in Medical Practitioners, Elisabeth Araujo and Mônica Aidar Menon Miyake. Cortisol Rhythmicity and Levels in Brazilians Under Different Stressful Conditions, Dora Maria Grassi Kassisse. Assessing Workplace Stress: Diagnosing the Problem, Dorothy A. Simpson, Kimberly E. O’Brien, and Terry A. Beehr. About the Editors. About the Contributors.

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Book SynopsisWith an increasing number of Australian military personnel being diagnosed with post-traumatic stress disorder, this collection of insightful essays examines the unseen wounds sustained by our combat and peacekeeping forces.They show there are no easy answers or simple solutions, and suggest where existing approaches are misguided, and how a multi-disciplinary approach is needed to gain a better sense of moral injury.

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Book SynopsisIt's always been tough. Whether you are serving the Lord as an office worker, a doctor, a missionary, or a teacher - if you put your head above the parapet you will get shot at. Sometimes you will get hit. This book is for all who have found themselves in the line of fire. Dr Marjory Foyle draws upon her extensive clinical experience and her work as a missionary to address a range of important topics: Depression; Occupational stress; Interpersonal relationships; Parental and home-country stress; Singleness and marriage; Children; Burnout; Caring for Christian workers.

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Book SynopsisCynthia Rogers is interested in the stresses a psychotherapist encounters over the course of his or her professional life and how these might be addressed. Running a practice that provides a living is complex in itself, but how do people manage when life events or their own insecurities intrude. Psychotherapists with thriving practices know that, at some stage, they will have to confront a complain, suicide, a bad debt, a lack of referrals or deal with the impact of personal life events. These events are part of the territory and a way has to be found for professionals to take them in their stride however stressful they may be. Psychotherapists traditionally learn from experience and Rogers has distilled her own and others' experience to throw some light on the shadow side of a psychotherapist' s life. Experienced psychotherapists are emerging from the consulting room and becoming supervisors, trainers and consultants. They are also moving between private practice, GP surgeries and the voluntary sector. Rogers describes the demands of each setting and shows how to draw on new parts of one' s self and learn new ways of working at each move.Table of ContentsPersonal Professional Issues,. Events in The Therapist' s Life. Clinical Predicaments. What can a Therapist Learn From Business Ideas?. Practice Development. Money, Marketing Your Skills. Time Management. Diversifying as a Therapist. Working in Different Settings. Portfolio Person. Professional Roles. Engaging With Professional Structures.

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Book SynopsisAre anxiety and worried thoughts making you feel restless and panicked? Are they preventing you from feeling positive and optimistic about your day-to-day life? If so, manage your thoughts and lift your spirits using this beautiful daily Self-Care Journal as your guide.No Worries is a 12-week anxiety and self care journal that will help you process what's on your mind and gently re-frame your thoughts, so you can manage your worries before they start to spiral out of control. It was designed to meet you where you are now and guide you toward developing a practice of taking a few minutes each day to reflect on your thoughts, identify the sources of your anxiety, get in the habit of positive thinking, and prioritise your overall wellness and mental health.No Worries includes: Daily Journaling Pages: Space to check in on your mood, reflect on your thoughts and anxiety triggers, practice daily gratitude, and honour any positive thoughts or moments from your day.

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Book Synopsis "Stressed!" - "No time!" - "I don't know where my head is!" Stress is familiar to almost everyone, and many suffer the negative consequences of constant stress. So what to do? This book shows a variety of possible courses of action and encourages you to find your own way to a calm and healthy way of dealing with stress at work and in everyday life. It is written for stress sufferers for self-help and as comprehensible accompanying reading for stress management courses or in the context of a consultation, for personnel managers and executives in business and administration, for consultants and therapists who support stressed clients, and for everyone who wants to further develop their personal stress competence.From the contents: Instrumental stress competence: making everyday life less stressful, actively meeting demands - Mental stress competence: developing beneficial attitudes and evaluations - Regenerative stress competence: creating balance, relaxing and recovering - With checklists, exercises and numerous tips.The author: Prof. Dr. Gert Kaluza is a psychological psychotherapist and works as a trainer, coach and author in the field of individual and workplace health promotion. After working at various universities for over 20 years, he founded his own continuing education and training institute, the GKM Institute for Health Psychology, in 2002.Table of ContentsForeword.- I Recognize and understand stress: Stress - what is it actually? An introduction - Physical stress reactions and the consequences for health - What stresses us - Stressors in work and everyday life - Personal stress intensifiers - How we put ourselves under stress - II Overcoming stress: What can we do? - An overview of the three pillars of stress competence - Actively meeting requirements - Instrumental stress competence - Developing beneficial thoughts and attitudes - Mental stress competence - Creating balance - Regenerative stress competence - For acute cases: The 4-A strategy - Your own path - Bibliography - Index.

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Book SynopsisThis volume informs our understanding of how educational settings can respond to the challenges of the COVID-19 pandemic and beyond. Teaching has always been a challenging profession but the pandemic has added unprecedented levels of demands. Much of what we know about stress and trauma in education predates the COVID-19 pandemic.As the pandemic recedes, it seems likely that recruiting and retaining teachers, always a challenge, will become even more difficult. This could not be worse for students, who face steep losses in their academic and socio-emotional progress after more than two years of pandemic-impacted schooling. The silver lining is that scholars who study the occupational health have spent the past several years studying the effect of the pandemic on teachers, which led us to edit this volume to collected what is known and have these experts explain how we can better support teachers in the future.This book documents the many impacts of the pandemic on the teaching profession, but also leverages research to chart a path forward. Part I examines the contours of stress, with a particular emphasis on COVID-19 impacts. These contributions range from parents' achievement worries to compassion fatigue, and, more optimistically, how teachers cope. Part II examines pandemic impacts on pre-school teachers, in both the U.S. and in Australia. Given the social distancing in place during the pandemic, pre-school students and their teachers were under unique demands, as there is no substitute for the personal connection critical at that age. It is likely that students entering elementary school in the next few years will have work to do in their social skills. Part III focuses on mentoring and stress during the pandemic. Mentoring is an important part of teacher's professional development, but the pandemic scrambled traditional forms of mentoring as all teachers were thrown into unfamiliar online technology. The final section of this book, Part IV, includes links between teacher stress and trauma during the pandemic. Clearly, with the ongoing nature of the pandemic, it is easy to see how trauma is likely to manifest in years to come.Readers of this book will better understand teacher demands, as well as the resources teachers will need going forward. Teachers made heroic efforts during the pandemic to help their students both academically and personally. We owe to them to learn from research during the pandemic that points to the way to a healthier occupational future.

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Book SynopsisThis volume informs our understanding of how educational settings can respond to the challenges of the COVID-19 pandemic and beyond. Teaching has always been a challenging profession but the pandemic has added unprecedented levels of demands. Much of what we know about stress and trauma in education predates the COVID-19 pandemic.As the pandemic recedes, it seems likely that recruiting and retaining teachers, always a challenge, will become even more difficult. This could not be worse for students, who face steep losses in their academic and socio-emotional progress after more than two years of pandemic-impacted schooling. The silver lining is that scholars who study the occupational health have spent the past several years studying the effect of the pandemic on teachers, which led us to edit this volume to collected what is known and have these experts explain how we can better support teachers in the future.This book documents the many impacts of the pandemic on the teaching profession, but also leverages research to chart a path forward. Part I examines the contours of stress, with a particular emphasis on COVID-19 impacts. These contributions range from parents' achievement worries to compassion fatigue, and, more optimistically, how teachers cope. Part II examines pandemic impacts on pre-school teachers, in both the U.S. and in Australia. Given the social distancing in place during the pandemic, pre-school students and their teachers were under unique demands, as there is no substitute for the personal connection critical at that age. It is likely that students entering elementary school in the next few years will have work to do in their social skills. Part III focuses on mentoring and stress during the pandemic. Mentoring is an important part of teacher's professional development, but the pandemic scrambled traditional forms of mentoring as all teachers were thrown into unfamiliar online technology. The final section of this book, Part IV, includes links between teacher stress and trauma during the pandemic. Clearly, with the ongoing nature of the pandemic, it is easy to see how trauma is likely to manifest in years to come.Readers of this book will better understand teacher demands, as well as the resources teachers will need going forward. Teachers made heroic efforts during the pandemic to help their students both academically and personally. We owe to them to learn from research during the pandemic that points to the way to a healthier occupational future.

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Book SynopsisThis is the eighth edition of the Stress and Quality of Working Life book series. The Brazilian section of the International Stress Management Association (ISMA-BR), a not-for-profit organization that studies stress and ways to prevent it, together with two renowned American researchers, has organized the eighth volume of the series Stress and Quality of Working Life: Coping at Work and at Home. The new volume offers some of the latest theories and methods on how to cope with stress and quality of working life issues based on the experience and knowledge of recognized international experts in this field. This book is meant to be a tool to provide information and suggest ways to deal with pressures and demands from the workplace.The contemporary workplace includes a combination of traditional workplace environments, work-from-home arrangements, and hybrid models with some combination of working from a traditional environment and at home. Our authorship team comprises international experts from many disciplines so we can provide insights into contemporary stress and quality of working life issues, as well as how to cope with them at work and at home.

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Book SynopsisThis is the eighth edition of the Stress and Quality of Working Life book series. The Brazilian section of the International Stress Management Association (ISMA-BR), a not-for-profit organization that studies stress and ways to prevent it, together with two renowned American researchers, has organized the eighth volume of the series Stress and Quality of Working Life: Coping at Work and at Home. The new volume offers some of the latest theories and methods on how to cope with stress and quality of working life issues based on the experience and knowledge of recognized international experts in this field. This book is meant to be a tool to provide information and suggest ways to deal with pressures and demands from the workplace.The contemporary workplace includes a combination of traditional workplace environments, work-from-home arrangements, and hybrid models with some combination of working from a traditional environment and at home. Our authorship team comprises international experts from many disciplines so we can provide insights into contemporary stress and quality of working life issues, as well as how to cope with them at work and at home.

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