Bouncing Back

Richard Wanlass is a healthcare professional who has devoted his career to helping his clients make the same types of adaptations taught in this book. Since 1987, he has served as Chief of Psychological, Social and Vocational Services in the University of California, Davis, Medical Center's Department of Physical Medicine and Rehabilitation, where he also holds the title of Clinical Professor.

Introduction

Chapter 1: Self-Management: Changing Behavior and Thoughts

Goals and Avoidance Behavior Worksheet
Adaptive Thinking Worksheet

Chapter 2: Mood Regulation

Improving Mood through Changing Behavior
Increase Enjoyable Activities and Social Interactions
Activity Modification Worksheet
New Activities Worksheet
Exercise
Exercise Planning Worksheet
Consult Your Healthcare Providers about Mood, Health, Nutrition, and Medication
Mood, Health, Nutrition, and Medication Worksheet
Perform Acts of Kindness
Acts of Kindness Planning Worksheet
Change Your Environment
Environment Change Worksheet
Smile and Laugh
Smiling and Laughing Worksheet
Improving Mood through Changing Thoughts
Practice Self-Acceptance
Self-Acceptance Worksheet
Focus on the Positive
Positive Focus Worksheet: Own Past Actions
Positive Focus Worksheet: Others' Past Actions
Positive Focus Worksheet: Present Situation
Positive Focus Worksheet: The Future
Practice Gratitude
Gratitude Worksheet
Update Your Identity and Purpose
Values, Identity, and Purpose Worksheet
Conclusions
Chapter 3: Stress and Anxiety Management

Understanding Stress and Anxiety
What Are Stress and Anxiety?
How to Recognize Stress
Understanding Stress and Anxiety Worksheet
Reducing Stress, Anxiety, and Tension
Use Your Body to Relax
Use Your Body to Relax Worksheet
Use Your Mind to Relax
Use Your Mind to Relax Worksheet
Prioritize and Subdivide Goals
Prioritize and Subdivide Goals Worksheet
Choose When and How to Worry
Choose When and How to Worry Worksheet
Put the Situation into Perspective
Put the Situation into Perspective Worksheet
Avoid Avoidance
Avoid Avoidance Worksheet

Chapter 4: Anger and Frustration Management

Time-Out
Time-Out Worksheet
More Realistic Thinking
"Should Thoughts" Worksheet
Assertive Communication
Assertiveness Worksheet for Reducing Aggressive Communication
Assertiveness Worksheet for Reducing Passive Communication
Self-Care
Self-Care Planning Worksheet
Relaxation
Relaxation Worksheet
Humor
Humor Worksheet
Forgiveness
Forgiveness Worksheet for Anger at Persons in your Past
Forgiveness Worksheet for Anger at Persons in your Present
Acknowledgment of Underlying Feelings
Worksheet for Understanding and Expressing Feelings Underlying Anger

Chapter 5: Relationship Management

Increasing Cooperation
Communication Skills for Increasing Cooperation Worksheet
Building Social Connections
Social Connection Planning Worksheet
Making People Feel Liked, Listened to, and Appreciated

Chapter 6: Memory Management

Remembering Future Events, Appointments, and Obligations
Remembering Future Events, Appointments, and Obligations Worksheet
Remembering Names When Meeting People
Remembering Names When Meeting People Worksheet
Remembering What You Read
Remembering What You Read Worksheet
Remembering Where You Place Belongings
Remembering Where You Place Belongings Worksheet
Remembering to Take Medications
Remembering to Take Medications Worksheet
Remembering Jokes, Interesting Facts, and New Words
Remembering Jokes, Interesting Facts, and New Words Worksheet
Remembering What You Do and Talk About
Memory Reinforcement Log
Remembering What You Do and Talk About Worksheet
Remembering Addresses and Directions
Remembering Addresses and Directions Worksheet
Remembering Shopping Lists and To-Do Lists
The Roman Room Memory Technique
Remembering Shopping Lists and To-Do Lists Worksheet
Conclusions

Chapter 7: Pain Management
Activity Pacing
Activity Pacing Worksheet
Mood Improvement
Mood Improvement Worksheet
Movement
Movement Worksheet
Relaxation
Relaxation Planning Worksheet
Sleep Improvement
Create a Proper Sleeping Environment
Be Smart about Foods, Beverages, and Medicines
Relax and Unwind Before Bed
Relax While in Bed
Limit Your Time in Bed
Sleep Improvement Worksheet
Focus Shifting
Focus Shifting Worksheet
Pain Behavior Reduction
Pain Behavior Reduction Worksheet
Physical Pain Management Strategies
Physical Pain Management Strategies Worksheet
Appropriate Use of Medications
Appropriate Use of Medications Worksheet
Expression of Emotions
Emotional Expression Worksheet
Socialization and Recreation
Socialization and Recreation Worksheet
Adaptive Thinking
Adaptive Thinking Worksheet
Conclusions

Epilogue
Index