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How can a book like " The Relaxation & Stress Reduction Workbook" be used to relieve multiple symptoms of stress?

Updated on January 16, 2016
sam777777 profile image

Sam is walking on the path of success. I am going through many failures or moments of opportunities to improve who I am.

A little bit about me.

Not to sound pessimistic, for some reason when I prepare to do tasks and others tell me to do something, my muscle just tense up. We are talking from neck to shoulders. With these symptoms, I also feel heavy breathing with a tight chest. I have to say I was born an anxious type. To be quite honest , I felt like I was going to suffocate from the stress. This is what motivated me to find this book. I found it on amazon! Don't worry I will place a link to it if you feel you need to relieve stress like me.(Click on that book below!) It has a nice lively look. It caught my attention. It had great ratings! I ordered it. I waited for it eagerly. About a week later it arrived at my house.

How should you read it?

I recommend reading it according to the type symptoms that come up. The types of symptoms that you suffer from will allow you to understand which techniques you should implement in the book. The rule of thumb is that you can not read this book in chapter order. But before you embark on your quest of stress-relief, you want to use the Schedule of Recent Experience. You will know what it is when you get to it. It's a point system or an evaluation. After adding all the points, you come to comprehend your startup stress level. I have to tell you after taking the test, my score was off the charts. I was doing my body injustice. I had to definitely start the book.

What I do suggest is reading the book according to how your life is because you want to maximize your benefit from day numero uno.

eg. You have issues with sleeping difficulties. You want go to the "master page". It is the "bible of symptoms" It will tell you how you can resolve those symptoms.

I will tell you other symptoms that you can find in the picture below.

When you guys get this book, tell me how you used it!! I really want to know things I have missed.

This picture is a copy of the page that is extremely important because it summarize symptoms and types of techniques that you can use for that symptom. I also want you to make note that there is another page.
This picture is a copy of the page that is extremely important because it summarize symptoms and types of techniques that you can use for that symptom. I also want you to make note that there is another page. | Source

What techniques am I starting with?

According to the chart above (Apologies for the shadow), I wanted to use a technique that deals with the following symptoms (I will have my account of the symptoms):

1. hostility, anger, irritability, resentment

There are times when days are difficult for me and I get irritated. The slightest interaction from someone would set me off. It was not good. Furthermore, your irritation can lead into anger and verbal hostility.

2. headaches, neck pain, backaches

My mind is always active consciously and subconsciously. I have gained more control of the response to conscious thoughts and I am getting better with subconscious ones.

3. work stress

I always think about thinking smarter than harder, so I want to pick a technique that can control most of major symptoms.The main technique that I started using was Applied Relaxation. Your job is to find that technique that can maximize your self-therapy time from day 1.

List of techniques you can expect

1. Breathing

2. Progressive relaxation

3. Meditation

4. Visualization

5. Applied Relaxation Training

6. Self-hypnosis

7. Brief Combination Techniques

8. Focusing

9. Refuting Irrational Ideas

10. I have to say there are way to many to list . :) You can add more this list when you read it.


Are there any techniques you can use or are curious about?

See results

The mindset is important.

Are you the type of person who likes to change his or her thinking?

See results
I feel really relaxed meditating and I am more in control of my daily activities.
I feel really relaxed meditating and I am more in control of my daily activities. | Source

Questions to think about.

What are some of the techniques you used?


What are techniques you used from other books? Name those books.

Meditation is awesome!!

I will tell you that before this book I always wanted to learn this art of meditation. My conception of meditation is that it is boring and a torture.

You can all agree right?

After I started using this book, I started to have fun with meditation.

The following reasons highlight why meditation is fun:

1. It tells you what it heals. We are animals that find ways to make our lives easier and more amusing.

2. It tells you the exact conditions you need to meditate. Most of the issues that beginners of meditation undergo are that they don't know what the conditions must be set to accomplish meditation. This exactly tells you those conditions. If you have been having trouble starting to meditate because of this, then I suggest you pick one up from the library or buy it.

3. It tells you meditation in parts: establishing your posture, centering yourself. They have a beginners' posture. And I have to tell you that I use it consistently everyday and I feel good. It talks about grounding, breathing and attitude. (I don't mean attitude in the sense of my hubs on attitude, but more of a passive mindset.) I feel so special doing this because I feel I have more control over my mind. You have to understand that the mind is the driver to the body. If you have a crappy driver, then you will collide and cause an accident. It has happened to me many times that I exploded in anger and I was irritated. That is the aspect of my life I despise the most, but guess what I take care of it.

4. types of meditation: It's spectacular what types of meditation actually exist.

We have sitting, mantra, breath-counting, moving band, eating, walking, and sitting meditations. Before you push yourself to change your life, think about the different types of meditation.

The two I have already started using are mantra meditation and sitting meditation.
I realized I should use them because they seem beginner level. Mantra is where you focus on a word and sitting meditation focuses on your breathing. Meditative states are obtained to allow oneness of thought meaning you focus on one thing at a time, so that you do not stress yourself out.

If you can control your mind, what can you succeed in doing?

Progression Muscular Relaxation

Do not think that its painful. They are contractions that you have to do before you relax.
Do not think that its painful. They are contractions that you have to do before you relax. | Source

Progression Muscular Relaxation

I have to say progressive muscular relaxation has made a big impact on my life. You can do this for at least 1-2 weeks for two 15 min sessions each day, but I only did one 15-min session for two weeks. You can see me doing the full body contraction to get relief in the picture above.

According to the book, It "reduces pulse rate, blood pressure and the startle reflex, as well as reducing perspiration and respiration rates." I was calmer, more collective in thought, and did not reply with aggressiveness, or irritation. Therefore, it controlled my startled reflex. It also cured my neck and back pain due to anxiety.

It also gives you a nice historical background of the techniques. Edmund Jacobson and Joseph Wolpe were involved in this field of relaxation techniques.

There are solutions being unstuck.

I know in my life I have been stuck many times. Its the nature of life's game.

There is a section in the back that highlights the state of being stuck.

How does it do it?

It has many valid questions to ask because we are the beasts of the animal kingdom that relies on sound rationale or at least some sort of logic.

Why do you want to do?

I have my own answer. I want to improve mental health. Everything in life depends on it: life and career.


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    • sam777777 profile imageAUTHOR

      Satvinder S. Sihra 

      3 years ago from Queens, NY

      Yeah Denise. It is a good reference book. As I read more about the different , I will keep you posted. For now , if you feel it has similar charts, do not get it. This book also has goal setting, and assertiveness training, which are quite interesting.

      I agree Denise that life is too short. You want to live with your mind unleashed.

      I will definitely look into the book you suggested.

    • denise.w.anderson profile image

      Denise W Anderson 

      3 years ago from Bismarck, North Dakota

      This sounds like a good reference book. Ones that I found to be very helpful are "The Anxiety and Phobia Workbook" by Edmund Bourne and "10 Days to Self-Esteem" by David Burns. Both have similar types of lists, charts, and helps for people with anxiety and stress issues. Personally, I have found the following techniques to be helpful: deep breathing, progressive muscle relaxation, visualization, refuting irrational ideas, and writing in a journal. Life is much too short to live it being stressed out all the time!


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