Symptom Effectiveness Chart

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Chapter titles for each stress reduction method are listed across the top, and typical stress-related symptom are listed down the side. The most effective techniques for a particular symptoms are marked with a boldface X, while other helpful techniques for that same symptom are indicated by a lighter x.

Techniques

Symptoms

Breathing

Progressive Relaxation

Meditation

Visualization

hypnosis

génies

Anxiety in specific situations (tests, deadlines, interviews, etc.)

X

X

X

X

X

Anxiety in your personal relationships (spouse, parents, children, etc.)

X

X

x

Anxiety, general (regardless of the situation or the people involved)

X

X

X

X

X

X

Depression, hopelessness, powerlessness, poor self-esteem

X

x

X

Hostility, anger, irritability, resentment

X

X

X

Phobias, fears

X

X

Obsessions, unwanted thoughts

X

X

Muscular tension

X

X

X

X

X

High blood pressure

X

X

X

X

Headaches, neckaches, backaches

X

X

X

X

X

X

Indigestion, irritable bowel, ulcers, chronic constipation

X

X

X

X

Muscle spasms, tics

X

X

X

X

Fatigue, tired all the time

X

X

X

X

Insomnia, sleeping difficulties

X

X

X

X

*

Obesity

X

X

Physical weakness

X

Job stress

X

Chronic pain

X

X

X

X

X

X

X

Chronic illness

X

X

X

x

x

Important: Physical symptoms may have purely physiological causes. You should have a medical doctor eliminate the possibility of such physical problems before you proceed on the assumption that your symptoms are completely stress-related.

Brief

Combination Techniques

Refuting Irrational

Thought Stopping

Skills

Training

Goal Setting and Time Management

Training

Job Stress Manage-

Nutrition

Exercise

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

x

X

x

x

X

X

X

x

x

X

X

X

X

x

x

X

X

X

X

X

X

x

X

X

x

X

X

X

X

X

X

X

x

x

X

x

X

X

x

x

x

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

X

Read chapter 2 before you move on to other chapters. Body awareness is the key to everything else in this workbook, and without it you cannot use any of these techniques effectively.

Further Reading

Amundson, M. E., C. A. Hart, and T. A. Holmes. 1986. Manual for the Schedule of Recent

Experience (SRE). Seattle, Wash.: University of Washington Press. Benson, H. 1994. Beyond the Relaxation Response. Berkeley, Calif.: Berkeley Pub. Corp. Benson, H. 1975. The Relaxation Response. New York: Morrow.

Kobasa, S., S. Maddi, M. Puccetti, and M. Zola. 1985. Effectiveness of hardiness, exercise and social support as resources against illness. Journal of Psychosomatic Research 29:505-33.

Lazarus, R. S., and S. Folkman. 1984. Stress Appraisal and Coping. New York: Springer Publishing.

Lorig, K., H. Holman, D. Sobel, D. Laurent, V. Gonzalez, and M. Menor. 1994. Living a

Healthy Life with Chronic Disease. Palo Alto, Calif.: Bull Publishing. Martin, P. R. 1998. The Healing Mind: The Vital Links between Brain and Behavior, Immunity and Disease. Dunne Books.

Ornstein, R., and D. Sobel. 1990. Healthy Pleasures. Cambridge, Mass.: Perseus Press. -. 1999. The Healing Brain. New York: Major Books.

Rabin, B. 1999. Stress, Immune Function and Health: The Connection. New York: Wiley-Liss.

Sapolsky, R. M. 1998. Why Zebras Don't Get Ulcers: A Guide to Stress, Stress-Related Diseases, and Coping. New York: W. H. Freeman. Selye, H. 1978. The Stress of Life. New York: McGraw-Hill.

Sobel, D. S., and R. Orstein. 1997. The Healthy Mind, Healthy Body Handbook. Los Altos, Calif.: DRx.

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