Autogenic Verbal Formulas for Normalizing the Body
My right arm is heavy. My left arm is heavy. Both of my arms are heavy. My right leg is heavy. My left leg is heavy. Both of my legs are heavy. My arms and legs are heavy. My right arm is warm. My left arm is warm. Both of my arms are warm. My right leg is warm. Both of my legs are warm. My right arm is heavy and warm. Both of my arms are heavy and warm. Both of my legs are heavy and warm. My arms and legs are heavy and warm. It breathes me. My right arm is heavy and warm. My arms and legs are...
Other irrational ideas
11. You are helpless and have no control over what you experience or feel. This belief is at the heart of much depression and anxiety. The truth is we not only exercise considerable control over interpersonal situations, but also control how we interpret and emotionally respond to each life event. 12. People are fragile and should never be hurt. This irrational belief results in failure to openly communicate important feelings, and in self-sacrifice that gives up what is nourishing and...
Rapid Relaxation
Rapid relaxation can bring the time you need to relax down to thirty seconds. Being able to relax that quickly can mean real relief during stressful situations. It's a good idea to practice rapid relaxation many times a day as you move through different activities and states of mind. In rapid relaxation, you will pick a special relaxation cue. Choose something that you see regularly throughout the day, such as your watch or a certain clock or the picture you pass as you walk down the hall to...
How to Get the Most Out of This Workbook
This workbook is designed to teach you the most popular stress management and relaxation techniques and exercises used today. Consider it your guide to increasing your awareness of your personal reaction to stress and building your sense of control and mastery over the stressors in your life. We hope that this process will give you more pleasure and less frustration in your life. Read chapters 1 and 2 first. They are the foundation upon which all of the other chapters are built. After you have...