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A Mindfulness-Based Stress Reduction Workbook

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A Mindfulness-Based Stress Reduction Workbook

A Mindfulness Based Stress Reduction Workbook

In 1990, Jon Kabat-Zinn revolutionized the way millions of people handle distressing thoughts and feelings by writing Full Catastrophe Living, the book that introduced mindfulness-based stress reduction (MBSR) to the public for the first time. In A Mindfulness-Based Stress Reduction Workbook, mindfulness experts Bob Stahl and Elisha Goldstein adapt Kabat-Zinn’s groundbreaking program into an accessible workbook format. Readers turn to this book once a week for eleven weeks, gradually improving t

Rating: A Mindfulness Based Stress Reduction Workbook (out of 37 reviews)

A Mindfulness Based Stress Reduction Workbook

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  • Therese Borchard said:

    Review by Therese Borchard for A Mindfulness-Based Stress Reduction Workbook
    If I had to identify one quality that separates this book from the rest of the mindfulness resources in the self-help aisle, it’s that these pages are so practical and can’t help but provide the reader with plenty of “Aha!” moments. Reading through the chapters and exercises, I appreciate all the research that Goldstein and Stahl studied, material that illuminates how mindfulness exercises can alter and help shape your brain to be more optimistic and resilient. But what won my trust is that they have both been stress cases themselves at certain points in their lives, and can therefore communicate with empathetic language. They both know, on a very personal level, how stress can disable a person. Much like Kay Redfield Jamison, the famous psychologist who suffers from bipolar disorder, they speak both as expert and patient.

    I understand mindfulness as forcing a bit of time and space between a situation and your reaction, or recognizing the snowball of thoughts that’s forming in your mind before it becomes too overwhelming to sort through yourself. Goldstein and Stahl quote Vicktor Frankl, psychiatrist and holocaust survivor: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

    Although mindfulness techniques aren’t able to rescue me out of an acute, severe depression, if I diligently adhered to all the wisdom contained in Stahl and Goldstein’s book, and designated a time of the day to do all the exercises, I could save myself some considerable heartache and headache.


    Their mindfulness exercises allow the reader to take some of the files off of her cluttered and disorganized desk because the files relate to the past or to the future, and the present tense is the only one she should worry about now. According to the authors, mindfulness is about sticking to the here and now and banishing all judgment. It’s also about breaking the job, day, or situation down … into small parts, in order to better manage it.

    Goldstein and Stahl’s workbook uses a strong motivator for readers to learn the beneficial habit of mindfulness, and that is accountability. When you write things down and record your progress, you become accountable. Maybe that’s why my kids hate homework so much, come to think of it. So what they have done for us is set up a system by which we can challenge ourselves to better integrate our body, mind, and soul. Or at least that’s the plan.

    I recommend this workbook to anyone who is stressed out … um … everyone I know.

    • Citizen John said:

      Review by Citizen John for A Mindfulness-Based Stress Reduction Workbook
      I think I first became aware of “mindfulness” from one of the Star Wars movies. But it’s played a central role in Buddhist meditation for a long time and is backed up by loads of research. The research per Wikipedia shows that a mere 6 weeks of mindfulness exercises is correlated with physical results such as the body’s ability to fight disease.

      Mindfulness exercises seem to develop the brain’s ability to deal with anxiety and stress. Once I understood this, it was easier for me to devote the time to the exercises in the book. I skipped a lot of days, which isn’t good, but I was able to resume without difficulty. That made me appreciate that mindfulness is continuous, something that can potentially be practiced all the time.

      The exercises in this workbook put me to observing and recording my thoughts and feelings at critical times. One result of this is that experiences of certain routines changed, I believe. This puts me more in the present, which is not as simple as I had believed. For example, if you think about times of the day when you feel something is wrong and try to observe your thoughts and feelings at that time, recording them, you’ll become aware of what really influences your physical response.

      I liked the formal practice log and found the informal practice reflection a bit difficult at the present time. Everybody will surely have their own experience. At least I have something to aim for ahead.

      Mindfulness teaches that thoughts and emotions float by, and realizing this will help us to not take our own thoughts too seriously. Reduction of physical responses to negative thinking is possible and this is what probably boosts the immune system per the research.

      Interestingly, there are yoga stretches and exercises in this curriculum. I started doing them at work although I haven’t succeeded yet in establishing a regular routine. This certainly helped me feel better and assisted with the mindfulness exercises.

      I highly recommend this book for those that will put at least 25 minutes a day into performing the exercises, even if one takes off many days as I did. I believe I’ve already had some results and look forward to doing better.

      • William Underwood said:

        Review by William Underwood for A Mindfulness-Based Stress Reduction Workbook
        Presented with practical steps and illustrations, this workbook provides a comprehensive collection of wonderful mind-body exercises, mindfulness information and background on stress reduction. Bob and Elisha cover in this book, a wholistic set of topics in a straight forward and practical style. Each chapter gives you just enough information to understand the subject and useful exercises that can be applied directly to your practice. I found each section enjoyable to read and found myself revisiting the ideas and exercises, as a good workbook will do. I highly recommend it for anyone wanting to start or broaden their mindful practice and, for students of any program that focuses on mindfulness, stress or improving one’s life-style.

        • Steve Flowers Mft said:

          Review by Steve Flowers Mft for A Mindfulness-Based Stress Reduction Workbook
          This is a wonderful workbook! It’s filled with very clear and easy to understand exercises that help you heal from anxiety and stress. I’ve read many books on these topics seeking help and understanding and none, except Jon Kabat-Zinn’s book “Full-Catastrophe Living” convey the wisdom and clarity and warmth that this workbook offers. In fact, it seems to me that this lovely work from Dr. Stahl and Dr. Goldstein would be a great companion to Dr. Kabat-Zinn’s classic and enable readers to implement and make their own the many truths and skills he offers there. I would recommend this to everyone that is looking for help with stress and stress-related conditions.

          • C. Irish said:

            Review by C. Irish for A Mindfulness-Based Stress Reduction Workbook
            I’d not heard of this type of stress reduction as referred to as mindfullness, but I have meditated and done yoga in the past. This workbook and MP3 CD, puts the three theories together in a very useful way that will change how you react and think about your life on a daily basis. I find after using the workbook and CD it has changed how I react to things or if I react wrongly, my mind goes to the workbook and some of the exercises and I am reminded of what I should have done. It’s a start and it definately can reduce anxiety and stress.

            The workbook has you note known stressors and it has you do things that will take you through the moments in your life. Instead of thinking of the past, or what he or she said or thinking of the future, the book reminds you to think of now, this moment. It has me looking at life with one moment at a time instead of rushing to the next activity and stops me from constantly thinking of what I have to do later.

            The CD you can put on your Ipod or MP3 player and starts you off small with meditation and works up to full body scans and meditations that last one hour. The book has yoga poses and stretches that help you deal with stress. When I do the meditations on the MP3 player I feel so much better when I am finished. The logs inside the workbook has you keep notes regarding the feelings and changes you felt after you’ve finished the meditiations.

            Mindful eating of a raisin might sound funny, but it works. You’l learn from this book, how to appreciate things and not take them for granted. This is a workbook and CD that you will use for a long, long time. It’s a great learning experience that helps you in stressful situations and teaches you how to react differently and how to center yourself on a daily basis. I love the MP3 CD and can use it anywhere.

            This is a very useful book. I have been going through it almost daily and doing at least one of the meditations provided. Each week is a brand new lesson. I find when I do the activities and meditations and yoga that my life is richer and more thoughtful then just going full throttle all the time from one activity to another. I would think that if one suffers from anxiety or stress this book would be very handy as a tool to help cope with life on a daily basis. There are lots of tools to use and helpful information that can be used in most situations that cause stress. This is a great comprehesive program to integrate into your life to make it more meaningful and less stressful, and make your appreciate life and the gifts it has to offer more stringent and valuable.

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