Mary Heath

Get Your Life Back

A Twelve-Week Journey to Overcome Stress, Anxiety and Depression

• Broschiertes Buch

Produktbeschreibung

If you have reached Breakdown or Burnout, this unique and life changing book will be invaluable to you.

Produktdetails

• Verlag: Inner Traditions/Bear & Company
• Seitenzahl: 240
• Erscheinungstermin: 21. September 2015
• Englisch
• Abmessung: 251mm x 185mm x 20mm
• Gewicht: 612g
• ISBN-13: 9781844096770
• ISBN-10: 1844096777
• Artikelnr.: 42234824

Autorenporträt

Mary Heath has 30 years’ experience in the Private Sector and the British National Health System as a Stress Management Consultant, Counsellor and Life Coach, working one-to-one as well as developing and delivering courses, workshops and seminars. She is a trained Yoga Teacher and has embraced other therapies such as EFT, CBT and NLP. More information on her website: www.maryheath.co.uk

Inhaltsangabe

Acknowledgements
Introduction
What’s in the book
How to get the most out of this book
Getting Started
1. Your Workbook
2. Your Commitment
3. Your Creation
4. Your Self-Assessment
Week 1:
Day 1 Philosophy One day at a time
Day 2 Breath Control You are as you breathe
Day 3 Direction The 6 A’s of serenity
Day 4 Organization Getting organized
Day 5 Correct Thinking There is power in your thoughts
Day 6 Direction Goal setting
Day 7 Relaxation Deep relaxation
Re-Cap and Reflect
Week 2:
Day 1 Awareness Reflection
Day 2 Understanding Understanding who you really are
Day 3 Physical Health Exercise
Day 4 Releasing Stress One thing at a time
Day 5 Anxiety Solutions Change is the answer
Day 6 Direction Accept or change
Day 7 Meditation Counting breaths
Re-Cap and Reflect
Week 3:
Day 1 Philosophy Worry doesn’t help
Day 2 Pranayama Exercises to control emotions
Day 3 Direction Let it go
Day 4 Self-Esteem A lifetime of achievements
Day 5 Correct Thinking Thoughts and feeling go together
Day 6 Direction The Stop Technique
Day 7 Relaxation Yoga Nidra
Re-Cap and Reflect
Week 4:
Day 1 Awareness What is stress and where does it come from?
Day 2 Understanding Understanding the stress response
Day 3 Physical Health The three stages of stress
Day 4 Managing Stress When the pressure becomes too much
Day 5 Anxiety Solutions From stress to anxiety
Day 6 Direction Slow down
Day 7 Meditation Meditating on the five senses
Re-Cap and Reflect
Week 5:
Day 1 Philosophy Be kind to yourself
Day 2 Pranayama Exercise for anxiety and panic
Day 3 Direction Does it really matter?
Day 4 Organization Make lists and prioritize
Day 5 Correct Thinking Irrational thoughts and thinking errors
Day 6 Direction A trouble shared.........
Day 7 Relaxation Progressive muscle relaxation
Re-Cap and Reflect
Week 6:
Day 1 Awareness What is anxiety?
Day 2 Understanding Understanding anxiety
Day 3 Physical Health Activity Activity Activity
Day 4 Managing Stress Take a break and balance your stress
Day 5 Anxiety Solutions The gradual exposure system
Day 6 Direction Be mindful of your anxiety
Day 7 Meditation A powerful encounter
Re-Cap and Reflect
Halfway There : Remember Reflect Review
Week 7:
Day 1 Philosophy There’s no such thing as a mistake
Day 2 Pranayama Alternate nostril exercise
Day 3 Direction Relax your face
Day 4 Self-Esteem The confidence trick
Day 5 Correct Thinking Take charge of your thoughts
Day 6 Direction The Wheel of Life
Day 7 Relaxation Soft muscle relaxation
Re-Cap and Reflect
Week 8:
Day 1 Awareness What is a panic attack?
Day 2 Understanding Understanding panic attacks
Day 3 Physical Health Yoga stretches 1
Day 4 Managing Stress Pick and mix coping strategies
Day 5 Anxiety Solutions Anchoring to overcome anxiety
Day 6 Direction Live your life without regrets
Day 7 Meditation A walking meditation
Re-Cap and Reflect
Week 9:
Day 1 Philosophy Accept what you cannot change
Day 2 Pranayama Exercise for intense emotion
Day 3 Direction Help yourself by helping others
Day 4 Organization Organize your day with a Daily Planner
Day 5 Correct Thinking Thoughts that incite panic
Day 6 Direction Affirmations – It’s all in the mind
Day 7 Relaxation Creative visualization
Re-Cap and Reflect
Week 10:
Day 1 Awareness What is depression?
Day 2 Understanding Understanding depression
Day 3 Physical Health Yoga stretches 2
Day 4 Managing Stress Fulfilling our emotional needs
Day 5 Anxiety Solutions Thinking about things in a different way
Day 6 Direction Complementary Therapies
Day 7 Meditation A guided visualization for depression
Re-Cap and Reflect
Week 11:
Day 1 Philosophy Our inner resources
Day 2 Pranayama Exercise for depression
Day 3 Direction Is your personality causing your stress?
Day 4 Self-Esteem Boosting your self-esteem
Day 5 Correct Thinking It’s the thought that counts
Day 6 Direction Change
Day 7 Relaxation Relaxation using your breath
Re-Cap and Reflect
Week 12:
Day 1 Awareness Sleep awareness
Day 2 Understanding The do’s and don’ts of sleep
Day 3 Physical Health Taking care of yourself
Day 4 Managing Stress Perfectionism and stress
Day 5 Anxiety Solutions Put your problems in a box
Day 6 Direction Laughter is the best medicine
Day 7 Meditation Meditation on your journey so far
Re-Cap and Reflect
In Conclusion
1. Reflection
2. Re-Assessment
3. Where do I go from here?
4. My Top Ten Coping Strategies