book

Feel Good: How to Change Your Mood and Cope with Whatever Comes Your Way

by Shane Pascoe, Graham Law

March 2014

Beginner

232 pages

4h 21m

English

Capstone

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Cover
Endorsements
Title page
Copyright page
Dedication
Foreword
Preface
Acknowledgements
About the Authors
Chapter 1: “How Are You?”
Why do I experience moods?A bit about usWhy do you need this book?Fundamental principlesHow you can use this bookUsing the “post-it” note techniqueEach chapter covers a different type of moodMyths around mood are harmfulStarting to deal with mood issues begins with respect for yourselfCognitive Behavioural Therapy may helpA different way of thinkingMoods impact on well-being and healthThis book aims to empower you

Chapter 2: Challenge Your Thinking
Your beliefs will affect your moodHow to start the search for “why”Optimism will bring hope for your futureReasoning has benefits for clear thinkingYour conclusions should rely on evidenceReasoning is also, unfortunately, prone to biasThere are a host of other biases to avoidScience uses counterfactuals to explore “why”“Should” is a word with problemsEvaluating your beliefs to help you to explore your “why” questionsImproving your reasoning
Chapter 3: Anger
Signs of anger may be complex and difficult to recognizeAnger becomes a problem when you do not manage itThe five predictors of angerMen struggle dealing with their angerWomen have more coping mechanismsRecognizing your angerStarting to deal with your angerBut I don't get angry!Dealing with anger by looking for patterns and applying logicUsing considered argument may workSuccessful mood managementBe assertive and get your needs metOffering an explanation to someone does improve the outcomeDealing with another person's anger
Chapter 4: Self-Efficacy
Psychological changes can be explained through changes in self-efficacyOverall health and self-efficacy are linkedSuccess in education and your professional life relies on self-efficacyYou can make progress by using learning activitiesSeeing and hearing someone else succeed increases your self-efficacyPhysiological states can improve a belief in yourselfRelaxation as self-efficacyImproving your self-efficacy
Chapter 5: Distress
You feel a response to stress in your bodyThese sensations are important for survivalYour thoughts are critical to kick starting anxietyAnxiety and your interpretation of riskYour mind influences your distressCoping techniques can alleviate distressOther techniques will also alleviate distress
Chapter 6: Unhappiness
But why do I feel this way?Descriptive words are importantBehavioural symptoms may define your unhappinessUnhappiness causes physiological symptomsMood-related symptoms are common in unhappinessUnhappiness affects your thoughts or cognitive symptomsThe power of thoughts which fit into your beliefsNegative beliefs often lead to the practice of failureThree common negative beliefs in people with low moodWhat keeps unhelpful beliefs going?Aim to change your negative thoughts to more realistic thoughts
Chapter 7: Well-Being and Happiness
“P” is for positive emotions which we all wish to experience“E” is for Engagement in something that gives enjoyment“R” is for Relationships which are critical to our state of well-being“M” is for Meaning which gives a larger purpose to life“A” is for Accomplishment whether it is big or smallWell-being is more than just happinessOptimism influences a person's well-beingEvaluate your life using the PERMA model at regular intervals
Chapter 8: Self-Esteem
Self-awareness is a useful skillSelf-esteem can be improved both from external and internal influencesDeveloping self-acceptance, both good and bad, will improve self-esteemThe outcomes are up to youSelf-assertiveness is implicit to your human rightsHaving purpose in your efforts improves self-esteemPersonal integrity is consistency with your valuesRealistic thinking helps your self-esteemHealthy boundaries protect self-esteemMeasuring improvements will allow you to keep track of progress
Chapter 9: Leading a Balanced Lifestyle
The phrase “work-life balance” hides a range of issuesControlling things you can changeDevelop your motivation for changeBuild an accurate view of youPleasant event scheduling is designed to improve moodThe importance of sleep is underestimatedStrategies for developing better sleep to help well-beingRegular schedules have a role to play in improving moodYoga is a metaphor for balanceHow do I stay here?
Chapter 10: Relaxation Techniques
Relaxation is freedomThere are rules for relaxationMindfulness is not about emptying your mindSeeing things as they are helps you to establish insightWith regular practice these techniques will bring rewards
Chapter 11: Where to from Here?
It is important to assess the progress that you have madeYou will need to “let go” of old habitsMonitoring progress will help you to prevent relapseOnce progress has been made it needs to be maintainedRecognizing need is what keeps me going
Afterword
Bibliography and Further Reading
Index

Content preview from Feel Good: How to Change Your Mood and Cope with Whatever Comes Your Way

Chapter 10

Relaxation Techniques

I was talking with a 55-year-old builder about his experience of using specific techniques for relaxation. I asked “Did you notice any changes in your body?” and he said “I was sinking further back into the chair and my toes got cold. My breathing was more relaxed, and I didn't need as much oxygen and I could feel my heart slowing down.” I then asked “Where did your mind go?” and he replied “Really just on the breath and thinking of how far I used to get my heart rate down. When I really focussed, I could get it down to the 40s and maybe if I relax enough, I can get it back down there. I guess I felt a bit more in control.”

Relaxation is control. It is showing yourself and indeed others that you have mastered ...

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Feel Good: How to Change Your Mood and Cope with Whatever Comes Your Way

by Shane Pascoe, Graham Law

Become an O’Reilly member and get unlimited access to this title plus top books and audiobooks from O’Reilly and nearly 200 top publishers, thousands of courses curated by job role, 150+ live events each month,
and much more.