20 MINUTES TO MASTER … STRESS MANAGEMENT
Stress can damage your personal and professional life, creating anger, a lack of concentration and nervous behaviour. The key to overcoming it isn’t suppressing your stress – it’s understanding it.With this book, you can learn how to identify the symptoms and causes of stress, an how to use that knowledge to rise above it – in just 20 minutes.Everyone experiences stress, but not everyone knows how to deal with it. 20 Minutes to Master Stress Management will show you how to neutralise the stressful forces in your life and develop a positive, purposeful and calm attitude, tailored to your emotional makeup, that you can live with every day.You’ll learn the key facts about identifying stress and overcoming it, including:• The symptoms of stress – both universal and unique to you – and warning signs to watch out for• How to relax in both short and long term, while still achieving your goals• How to avoid damaging thought patterns• How to identify stressful relationships and neutralise them.Previously published as Principles of Stress Management, this ebook brings together classic text from an expert in the field with a new chapter, placed at the end of the book, which condenses all the ideas and techniques into a simple and digestible 20-minute read.20 Minutes to Master Stress Management is your key to feeling calmer, more satisfied and more confident every day.This is part of the 20 Minutes to Master series, five indispensable guides that show you how to transform your life in simple and effective ways. Other titles in the series include 20 Minutes to Master Meditation, 20 Minutes to Master Buddhism, 20 Minutes to Master Your Psychic Potential and 20 Minutes to Master Wicca.
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20 Minutes to Master Buddhism
20 Minutes to Master Meditation
20 Minutes to Master Your Psychic Potential
20 Minutes to Master Wicca
BY THE SAME AUTHOR
Energize Yourself!
Principles of Hypnotherapy
This ebook will show you how you can master stress management – in just 20 minutes.
The book is split into two parts. The first part, Principles of Stress Management, is an original, previously published work from an expert in the field. It’s a comprehensive and insightful introduction to the subject, explaining the ideas and techniques that will allow you to develop a true understanding and practise it every day.
The second part is 20 Minutes to Master Stress Management, which you’ll find towards the end. This is your stress management cheat-sheet – a short and lucid look at all the ideas and techniques covered in the first section, which will only take you 20 minutes to read. It’s a powerful and invaluable resource that you’ll return to again and again.
If you want to truly master stress management – in both the short term and the long term – look no further. The answers are here.
CONTENTS
PRINCIPLES OF STRESS MANAGEMENT
PART I: STRESS – HOW IT HAPPENS
1 What Stress Is and What It Is Not
2 Are You a Stress-prone Type?
3 Questionnaire: Check Your Personality Stress Factors
4 What Is Causing You Stress?
PART II: WHAT HAPPENS WHEN YOU FALL INTO THE STRESS TRAP …
5 Physical Reactions
6 Mental and Emotional Reactions
7 Behavioural Reactions
8 Questionnaire: What Is Your Stress Level?
PART III: … AND HOW TO CLIMB OUT OF THE STRESS TRAP
9 How to Stop Yourself from Overworking
10 So You Thought You Knew How to Breathe …
11 Giving Your Body Time Off
12 Taking a Mental Holiday
13 Sleeping Better
14 Dealing with Difficult People
15 Using Anger Constructively
16 How to Talk about Things You Would Rather Avoid
17 Accentuate the Positive
18 De-stress Your Life
19 Alternative Ways to Unwind
20 MINUTES TO MASTER STRESS MANAGEMENT
PART I: WHAT HAPPENS WHEN YOU FALL INTO THE STRESS TRAP …
1 Physical Reactions
2 Mental and Emotional Reactions
3 Behavioural Reactions
PART II: … AND HOW TO CLIMB OUT OF THE STRESS TRAP
4 How to Stop Yourself from Overworking
5 So You Thought You Knew How to Breathe …
6 Giving Your Body Time Off
7 Taking a Mental Holiday
8 Sleeping Better
9 Dealing with Difficult People
10 Using Anger Constructively
11 How to Talk about Things You Would Rather Avoid
12 Accentuate the Positive
13 De-stress Your Life
14 Alternative Ways to Unwind
Anyone who has ever had to struggle through a prolonged period of work overload, be it at home or out in the workplace, will know what it feels like to be physically exhausted and mentally overwrought. Whereas you are perfectly capable of dealing competently with life’s ups and downs when you are unstressed, any hiccups in the daily routine become an emotional crisis once the pressure exceeds a certain threshold.
It is an unpleasant experience to feel out of control and unable to stop yourself from overreacting. You watch yourself shouting at the kids or soldiering on at work even though you are too tired to think straight, seemingly unable to stop yourself.
Stress and all its unpleasant side-effects can arise from a great many different factors; work overload is just one of them. Other life events which can put you under pressure are changes in your circumstances, for example if a family member gets seriously ill or if you unexpectedly suffer financial difficulties. As a rule of thumb you could say that any event that significantly changes your daily routine is a potential trigger for stress. I say ‘potential’ because a lot will depend on your general attitude to change. Stress is not just generated by circumstances; your attitude towards the circumstances will have a significant impact on how you cope.
This book looks at a variety of potential stress-triggers. You may be surprised to learn that even events which we would generally label ‘positive’, such as a promotion or a holiday, can create stress! You will also learn how to deal with difficult situations in a more constructive way, on not just a practical but also an emotional level. You may not be able to cut out all challenges from your life – nor may you want to – but you can certainly do a lot to eliminate unnecessary stresses. You have a lot more power inside you than you might think;
