E-Book: Solving stress in 10 steps

Solving stress in 10 steps first explains the most important manifestations of stress so that you can recognize these in yourself or others.

Then, the author guides you through 10 practical exercises which each make up one step of a 10-step plan to free yourself step by step from negative stress, and to once again start leading the life which you want to lead.

The first exercises help you to break out of the vicious cycle of worrying and negativity, after which you learn step by step to discover how your can find and start your own solutions, with the help of the solution focused method.

To top it off, there finally are some exercises which help you to decide who you want to be and who you want to become after you have gotten rid of the weight of the negative stress.

This book is thus a useful point between therapy and personal development. It helps you to free yourself from negative stress and to make the switch to self-growth and life joy.

It summarizes twenty years of practical experience as a doctor and therapist in the healing and guiding of people who suffered from stress-bound complaints.

It describes the way to return to living how you want to live, because this is what we all want: Living happily and being a good person to our loved ones!

For whom?

For anyone who wants to treat and solve their suffering as a result from private or professional stress with the help of a practical guide with exercises.

For anyone who wants to work on personal development or prevention.

Information

Pages: 165 pages

Info: E-book (printable pdf-file)

Language: Dutch/English

Size: A4

The author

Paul Koeck, MD followed his childhood dream and passion of discovering how you can help people to change in order for them to reach their goals: building up a happy and successful life, both privately and professionally. That is why he started to study medicine, philosophy and sports medicine at the Catholic University Louvain, followed by an MBA at the Vlerick School for Management. He also completed several courses in, among others, cognitive solution based therapy, systematic therapy and coaching, and Ericksonian hypnotherapy.

With this baggage he started to help people in his private practice as a doctor and therapist on the one hand, and on the other hand by the creation of Coachteam where he helps business managers to realize their professional goals.

He gave seminars and workshop on international congresses and at universities on 4 continents all over the world: from the United States and Argentina to Lithuania and India.

With the development of ’15Minutes4Me.com’ he wants to share this experience and knowledge by writing books and developing self-help programs.

Table of content

Solving stress in 10 steps

WHAT IS STRESS? 9

  • WHEN DOES STRESS BECOME NEGATIVE? 9

HOW DO I RECOGNIZE STRESS? GOLDEN RULE FOR RECOGNIZING STRESS: 12

  • RECOGNIZING PROBLEMATIC THINKING 12
  • TEST YOURSELF ONLINE 13
  • RECOGNIZING SYMPTOMS 13

WHAT FORMS CAN STRESS MANIFEST IN? NERVOUSNESS 14

  • ANXIETY 14
    • What is the positive function of anxiety?14
    • When does anxiety become negative? 14
  • PANIC 15
  • PHOBIA 15
  • HYPERVENTILATION 15
  • BURNOUT 15
  • DEPRESSION 16
    • 1 – The normal or reactive depression 17
    • 2 – The endogenous depression 18
    • 3 – The bipolar or manic depression 19
    • How do you recognize a bipolar depression? 19
  • IRRITABLE BOWEL 20
  • PSYCHOSOMATIC COMPLAINTS 20
  • ADDICTION 21

WHAT CAUSES STRESS? 23

MISCONCEPTIONS REGARDING STRESS 23

HOW TO SOLVE STRESS? THE SOLUTION FOCUSED METHOD 25

  • RESEARCH ON THE EFFECT OF THERAPY 26

MY 10 STEPS TO SOLVING STRESS 27

1ST STEP –CONTENTMENT TRAINING: HOW DO I BECOME HAPPY? 28

  • THEORY 28
  • MY TRAINING PROGRAM 30

2ND STEP – ANTI-WORRYING TRAINING: HOW DO I STOP WORRYING? 33

  • THE ANTI-WORRYING EXERCISE THE TECHNIQUE: 33
  • Seeing: 33
    • Example: 33
  • Hearing: 33
    • Example: 34
  • Feeling: 34
    • Example: 34
  • Repetition 34
  • WARNING 35

3RD STEP – STEP BY STEP: HOW DO I START MOVING FORWARD AGAIN INSTEAD OF BACKWARD? 36

  • Why do big steps not work? 37
  • Why do small steps work and work more quickly? 37
  • How do I increase my motivation? 37
  • How do I avoid undermining my own motivation? 38
  • What is the importance of ‘finishing’? 38
  • What is the importance of ‘compliments’? 39
    • How does feedback work? 39
    • What are ‘authentic compliments’? 39
  • Task 39

4TH STEP -MY LIFE LINE: WHO AM I? 41

  • MY TURNING POINTS 45

5TH STEP -MY SOLUTION LINES: WHAT CAN I DO? 49

  • Micro-solutions 56

6TH STEP – MY HAPPY MOMENT: WHAT DO I APPRECIATE? 59

7TH STEP –MY DREAM DAYS: HOW DO I WANT TO LIVE? 64

  • My Dream Workday 66
  • MY DREAM WEEKEND DAY 67
  • MY DREAM VACATION DAY 68

8TH STEP -MY DREAM GOALS: WHAT DO I WANT? 69

  • Affectionate & Relational 70
  • Professional & Financial 70
  • Passion & Development 70
  • Harmony & Health 70

9TH STEP -MY NEW HABITS: WHO DO I WANT TO BE? 71

  • In my private life (family, partner) 72
  • IN MY PROFESSIONAL LIFE 73
  • IN MY SOCIAL LIFE (FRIENDS, ASSOCIATIONS, …) 74

10TH STEP – MY PLAN OF ACTION: HOW DO I START? 75

MY “15MINUTES4ME” STRESS DIARY 78

THE ONLINE SELF-HELP PROGRAM “15MINUTES4ME” 163

THE AUTHOR 164

15MINUTES4ME 165