Stress Management

Jonathon C. Smith, PhD, is a Licensed Clinical Psychologist, Distinguished Professor of Psychology, and founder and Director of the Roosevelt University Stress Institute. He has published numerous articles and 11 books on stress, relaxation, and mediation; and has taught stress management and relaxation to thousands of individuals, corporations, and clinics. Roosevelt University has granted Dr. Smith a Distinguished Professorship in order to conduct ABC relaxation research and develop the Stress Institute.

Preface
Part I: Stress Basics Stress Competency and the Smith Stress Management Skills Inventory
Stress Concepts, Exercises
Crises, Catastrophes, and Acute Stress Disorder

Part II: The Four Pillars of Stress Management
ABC Relaxation,


Progressive Muscle Relaxation and Autogenic Training
Breathing and Stretching Exercises
Sense Imagery and Meditation
How to Make a Relaxation Recording: ABC Relaxation Scripting
Mini-Relaxation
Relaxation, Centering, and Stress Management, Exercises


Problem-Solving


Productive Problem Orientation
Initial Distress: Identifying Clear and Concrete Problem Cues
Defining the Problem in a Way Most Likely to be Solved
Generating Alternative Solutions, When Solutions Do Not Work, Exercises


Thinking Realistically and Productively: The Smith Irrational Beliefs Inventory,


Understanding the Role of Distorted Thinking
Catching Thoughts
Reality Checking
The “Big Five” Cognitive Distortions and the Smith Irrational Beliefs Inventory
A Three Step System for Changing Distorted Thinking
Cognitive Approaches and Cue-Response-Consequences
Stop Worry, Exercises


Review and Rehearsal


Exposure
Desensitization
Stress Inoculation and Relapse Prevention
Processes Underlying Review and Rehearsal
When to Choose Exposure, Desensitization, or Stress Inoculation Training, Exercises


Part III: Interpersonal Skills: Relationships and Stress Management
Assertiveness, Exercises
Empathic Listening


Empathy and Assertive Coping
Goals and Priorities
Scheduling
An Alternative Time Management Technique: Schedule-Reward-Do

Conclusion, Exercises
Relaxation Beliefs, Active Coping Beliefs, and Philosophy of Life

References