Acknowledgements
Introduction
01 What is stress?
Simple definition
Pressure and stress
Costs of stress
How do you cope with stress?
Are you in control?
Health locus of control
The biology of stress
Summary
02 A working model of stress, coping and resilience
A model of stress, coping and resilience
Helpful versus unhelpful troublesome negative emotions
Important: choice of interventions
Summary
03 Changing your thinking
Changing your thinking: it isn't a modern concept!
As simple as ABC!
Thinking errors
Helpful challenging questions
'Pros and cons'
Stress thought record
Dealing with your own anger
Overcoming the self-esteem trap
Accepting others but not their behaviour
Inference chaining
Summary
04 Changing your imagery
Coping imagery
Self-motivation imagery
Staying-focused (or goal) imagery
Time-projection imagery
Relaxation imagery
Anti-craving imagery
Summary
05 Changing your behaviour
What are you, A or B?
Social support
Assertiveness training
Assertiveness rights
Assertiveness skills
The three-step model of assertion
Time management
Top tips for the time manager
Developing goals
Summary
06 Improving your physical health to help you conquer stress
Alcohol
Caffeine
Exercise
Nutrition
Weight control
Smoking
Relaxation
Summary
07 From problems to solutions
The PRACTICE model
Case study
The PRACTICE solutions Form
Summary
08 Dealing with work-related stress
Definition of stress
The financial and health impact of work-related stress
How do you cope with stress at work?
The unfit manager
The fit manager
Work-related stress risk assessment and interventions
Before you start a work-stress risk assessment
A comprehensive approach
What can you do?
Summary
09 Stress self-audit
10 Developing your own action plan
'Stress carriers'
Home-work interface
Action plan
Sample stress management action plan
Start now
Summary
Appendix
References and bibliography
Useful organizations
