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The Stress Management Workbook: De-stress in 10 Minutes or Less Paperback – June 19, 2018
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"Practical, easy to use, and at the same time deep. Strongly recommended."—Stephen P. Hinshaw, PhD, Professor, UC Berkeley and UC San Francisco, author of Another Kind of Madness: A Journey through the Stigma and Hope of Mental Illness
"The Stress Management Workbook is a terrific, practical guide to overcoming stress. Dr. White clearly understands that our likelihood of overcoming stressful situations increases as we equip ourselves with resources to facilitate changes. Replete with valuable self-care suggestions, this multifaceted workbook is a welcome resource guide likely to provide respite and comfort to its readers."—Dr. Anna Morgan-Mullane, Adjunct Professor, New York University Silver School of Social Work and Vice President of Mental Health Services at Children of Promise, NYC
"This workbook is extremely efficient in terms of teaching what stress is and how to manage it. Ruth White does a beautiful job breaking it down into tangible ways to manage stress to lead healthy change in your life--from one minute to ten-minute techniques, making it possible for anyone who thinks they are too busy to take care of themselves."―Sherry Blair, CEO/Founder Institute for Inspirational Change
About the Author
RUTH C. WHITE, PHD, MPH, MSW, is a stress management and mental wellness expert. As a mental health activist, Ruth combines her training in social work and public health to fight against stigma and promote mental health and wellbeing in individuals, organizations, and communities. Her approach is holistic, science-based, and prevention-focused. It is also grounded in her past experience as an elite athlete, and her mental health journey as someone who lives with bipolar disorder. Since 2013, Dr. White has taught at the University of Southern California where she is a Clinical Associate Professor in the Suzanne Dworak-Peck School of Social Work.
With more than 25 years of experience, Ruth has worked to implement health, mental health, social welfare, and diversity/inclusion programs within a variety of platforms locally, nationally, and globally. She writes a popular blog for Psychology Today that explores the intersection of culture and mental health. Her books include Bipolar 101 with John D. Preston and Preventing Bipolar Relapse. She has appeared in a wide range of media including the BBC, Women’s Health, Marie Claire, the Seattle Times, the New York Times, and The Economist among others.
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According to the author, it takes 8+ weeks to form a new habit and change the things that cause each of us stress in different ways. What I like about her approach is that she gives readers the tools to get started on forming new habits little by little. This is the best book that I have seen to really "learn your limits" and then do something about it. It is helpful to understand what triggers give stress, write down goals to manage stress, discover what specific things you need to do, avoid triggers, and create a less stressful environment. While this all sounds easy, clearly there is a lot of work needed on a daily basis to make this a reality.
Part One of the book is the "heart" of this book and shares more than a dozen stress situations with more than 50 suggested exercises to choose that are right for you--from "Achieve Calm" and "Burn Nervous Energy" to "Feel Productive" and "Prepare for a Stressful Event." Part Two of the book shares specifics on how to implement each of the many exercises.
There are many takeaways from this book including practice gratitude, have a handy list of quotes, mantras, and affirmations ready to practice, and serve others. But best of all, there are simple exercises to practice on a daily basis.
(I received an advance electronic galley of this book and liked it so much that I purchased the Kindle version.)
I should state that I am employed in Health & Safety. Although I am certified by the National Safety Council as a First Aid/CPR AED Instructor, I am not a medical professional. In my profession, I have learned that one of the greatest impacts on people in their jobs is stress. Perhaps surprising to some, too little stress also leads to accidents. Of course, though, too much stress is a leading cause of accidents in the workplace.
My point is, I've been searching for the right, inexpensive book, that can be used to explain the causes and solutions for stress. "The Stress Management Workbook" is the first offering I've seen that fits all my criteria. I'm so pleased with it that I'm going to work on my employer to buy copies for work. Further, I intend to discuss it with our workmen's comp insurance provider about making it available to either all employers or to employees who get injured on the job. It's a great investment.
Having extolled the virtues of this book, though, I do want to note one issue I had with it.
At location 701, their is a spreadsheet depicting exercises to achieve a calm state. (One cell indicates the exercise, while the cell to the right has a hot button, linking the user to a page in which the exercise instructions are provided). Clicking on the cell for self-massage takes the reader to a page detailing how to do a shoulder massage. Here is the fly in the ointment, unless I am a freak of nature:
'...1.Set your timer, bend your arms, and place your left open palm on your left shoulder and your right open palm on your right shoulder, with your fingers facing your back.
2.Using four fingers (not your thumbs) on each hand, massage the spot where your neck meets your shoulder.
3.Continue your massage for one minute. You can also use your right hand to massage your left shoulder and upper arm. Switch arms and repeat on the other side, again for one minute...'
White PhD MPH MSW, Ruth C. The Stress Management Workbook: De-stress in 10 Minutes or Less (Kindle Locations 1499-1504). Althea Press. Kindle Edition.
When I try to place my open left palm on my left shoulder, well, it aint gonna happen. I have not the flexibility. Again, perhaps its just me, but I believe the writer may have made an error here. Not a serious error, because I am confident most readers will do as I did and use their right open palm to massage their left shoulder, while using their left open palm to massage their right shoulder. Doing it this way is quite helpful.
Despite the one minor flaw, I loved this book. The layout and easy navigation using the spreadsheet tables is outstanding. The writing is smooth, easy to read and understand, and clean.
Five stars out of five.
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