Relaxation and Stress Reduction for Beginners: A Mindfulness-Based Program

By Robin McGill

Do you want to overcome stress at work and home from the first day without spending a dime in therapy, counseling, and consultation?

Stress is a menace that affects everyone. Do you think you'll be less affected by it if you didn't know it?

This is a misconception that most people have. They believe that only the people who have to see a doctor are suffering from stress.

Stress affects all of us because it is our body's natural reaction. The problem begins when this reaction is serious and becomes chronic.

More than 110 million Americans are currently affected by prediabetes or diabetes, but most are ignorant about it.

Does that make them less susceptible to danger?

The same is the case with stress. The overall stress level of American society is much above the acceptable level, and that even includes kids. In reality, a much greater population is currently battling with high stress which is affecting them emotionally, behaviorally, and physiologically.

Did you know that stress can have a deep impact on your physical health too?

Most people have a very vague knowledge of stress, and they would clearly fail to identify clear signals of stress. This means they might be overlooking their own real health issues as well as the issues faced by their loved ones.

This book will help you in understanding:

The real depth and penetration of stress

Types of stress and how it matters to us

Impact of stress on our body, mental, and emotional health as well as behavior

The real terms in which you need to identify stressors

Ways in which you can bring down stress at the workplace

Ways in which you can bring down stress in your personal life

Ways in which you can deal with your mind causing the stress

More importantly, ways to deal with unchangeable stressors

Techniques like meditation, visualization, mindfulness, and goal setting that can help in bring down stress

And much more….

• Language: English
• Publisher: Youcanprint
• Release date: Nov 10, 2021
• ISBN: 9791220366267

Book preview

Table of Contents

Introduction

Chapter 1: Understanding Stress

What is Stress?

Pathology of Stress

The Adrenaline Hormone

The Cortisol Hormone

Why Do You Need to Know About Stress?

The 3 Types of Stress

1. Acute Stress

2. Episodic Acute Stress

3. Chronic Stress

Emotional, Behavioral, and Physical Impact of Stress

1. Emotional Impact

2. Behavioral Impact

3. Physiological Impact

Causes of Stress

Common Causes of Stress at Work

Common Causes of Stress in Personal Life

Chapter 2: Overcoming Stress

Identifying Stressors in Life

Identifying and Working on Changeable Stressors

Managing Stress at Work Place

Managing Stress in Personal Life

Managing the Mind

Positive Outlook can Help a Lot

Stop Living in Constant Denial, Acknowledge and Accept

Avoid the Stressors

Adapt

5 Major Mental Stressors

Ways to Deal with Unchangeable Stressors

Acknowledge the Stressors

Forgive and Let-Go

Engage in Activities That Would Express, Modify, and Distract the Feelings

Simple Tips to Minimize Everyday Stress

Chapter 3: Relaxation and Stress Reduction Techniques

Deep Breathing

Deep Breathing Practice

Meditation

Guided Meditation

Visualization

Guided Meditation

Mindfulness

Hypnosis

Laughing Out Loud

Stress Diet

Goal Setting

How to Set Goals?

Work on Stressors

Identify and Remove Major Stressors

Practice Meditation Regularly to Face Stressors Calmly

Adopt an Optimistic Attitude

Exercise Daily

Employ Stress Relief Techniques

Deep Breathing

Meditation

Body Scan Meditation

Loving Kindness Meditation

Laughter Therapy

Visualization

Mindfulness

Develop Stress Relieving Habits

Ask for Hug from Loved Ones

Aromatherapy

Creative Hobbies

Eat a Balanced Diet

Everyday Take out Time for Leisure Activities

Do Positive Self-Talk

Express Gratitude More Often

Maintain To-Do List Religiously

Develop Emotional Resilience

Emotional Awareness

Get Over Victim Mentality

Social Support

Good Sense of Humor

Spirituality

Redefine Happiness

Conclusion

Description

Relaxation and Stress

Reduction for Beginners

A Mindfulness-Based Program

Robin McGill

© Copyright by Robin McGill - All rights reserved.

This eBook is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this eBook, you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.

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Introduction

Congratulations on purchasing this book, and thank you for doing so. This book will help you in understanding stress and the ways to bring it down.

The stress levels in society are increasing alarmingly. A study conducted by the American Psychological Association (APA) found that the general stress levels rose from 4.9 to 5.1 on a scale of 1-10. This may just look like an increase of two points, but accounting for society as a whole the number is big as the healthy score should be around 3.8. In a survey, around 44% of adults reported their stress levels had increased a lot in the past 5 years.

This is something that can be felt even without conducting such detailed surveys. People are feeling more and more stressed.

Most people find themselves crumbling under stress at the workplace and home. They find it difficult to handle the stress, and it is affecting their productivity as well as personal lives.

Despite so many studies and widespread awareness about stress, nothing much is happening. More and more people are coming under its paws, and people already battling with it are feeling

the pressure with greater intensity. This shows that something is wrong deep within.

Stress is a very complex issue, and it affects us on various levels.

When trying to deal with the stress, we generally look for quick fixes and instant relaxation, and this means that the real reasons remain unaddressed. This is the main reason that no real change is taking place.

Stress not only affects us emotionally and mentally, but it also affects us physiologically. If we do the symptomatic treatment, the root cause of the stress will remain as it is, and hence, there would be no actual relief.

This book has tried to explore stress in detail for you. It will help you in understanding stress in detail. You would be able to understand the various levels on which stress affects us and the underlying causes.

For your ease of understanding, this book has tried to classified stress into various categories so that you can identify your stressors properly and look for definitive treatment.

This book has been divided into three main parts: The first part of the book will try to explain stress in detail. It will subdivide stress into various categories so that you can understand the kind of stress that might be affecting you. You

will be able to see the impact it has on your body, mind, and behavior. You will also get to know the major causes of stress so that you can look for them around you clearly.

The second part will help you in dealing with mental stress, stress at your workplace, and home. It will give you definitive tips to deal with stress in various spheres. All the aspects of stress management have been covered in this part in great detail.

The third and the final part will bring to you various techniques that can be used in day to day life to lower stress and induce relaxation. This part doesn’t limit itself to simply defining the techniques but gives you real examples to deal with stress. From deep breathing exercises, meditation script to visualization, everything has been given to you for better understanding and use.

This book is a sincere attempt to help you in dealing with stress.

It is an attempt to cover the topic above and beyond definitions.

It will help you in dealing with stress in real life.

The tips and tricks are practical and can be employed as you read the book. The purpose is