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EUSTRESS
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EUSTRESS
by Daniel Browne
The Energy Equation
Cover
Title page
Contents
About the author
Acknowledgements
Preface
Introduction
THE ENERGY SCALE
HOW TO USE THIS TEXT
Chapter 1 The energy cycle
STRESS CYCLE – MY STORY
ENERGY CYCLE
Chapter 2 The energy equation – E is for energy
ENERGY
THE ENERGY EQUATION
INCREASING PHYSICAL ENERGY
REDUCING RESISTANCE
MASTERING BREATHING
Breathing Exercise 1: Breathing 101
Breathing Exercise 2: Belly breathing
BODY CONSCIOUSNESS
CASE STUDY
Exercise: The check-in
Exercise: Stress stores
HARNESSING ENERGY
CASE STUDY
HARD ENERGY
Exercises for instant energy
SOFT ENERGY
Chi exercises
Chapter 3 Into the resistance – letting go of stress
CASE STUDY
A BRIEF HISTORY OF STRESS
THE DAMAGING EFFECTS OF STRESS
THE STRESS LOOP
STRESS WARNING SIGNS
HOW DO PEOPLE NORMALLY DEAL WITH STRESS?
BREAKING THE STRESS–RELIEF CYCLE
THE TOP 10 CAUSES OF STRESS ARE:
Exercise: Identifying stress
EXAMPLES OF FEELINGS AND STATES ASSOCIATED WITH STRESS:
WHAT TO DO WHEN YOU’RE IN THE THICK OF IT
Stop and listen approach
COMMON FEARS AT THE SOURCE OF STRESS
Other exercises
EUSTRESS
CASE STUDY
Reducing eustress
Exercise: The de-stress technique
Chapter 4 Super sleep
WHY DO WE NEED SLEEP?
HOW WE SLEEP – THE SLEEP CYCLE
GETTING QUALITY SLEEP
Exercise for relaxation before sleeping
HOW TO DEAL WITH BOUTS OF INSOMNIA
Star stretch
Cat stretch
Exercise: Quick mind dump
SLEEP RECOVERY
PUSHING THE ENVELOPE: HOW TO THRIVE ON LESS SLEEP
KEY TIPS
GETTING DEEPER: SLEEP PSYCHOLOGY
CASE STUDY
Exercise
Chapter 5 Releasing the brakes – using the power of thought
IN THE ZONE
THINKING, CHEMISTRY AND EMOTIONS
THE POWER OF THOUGHT
THE POWER OF INTENTION
INTENTIONS THAT WORK
USING THE POWER OF INTENTION
THE POWER OF INTENTION IN COMMUNICATION
HIDDEN AGENDAS/INTENTIONS
WHEN INTENTION GETS SPOOKY
A ZEN MIND – THE POWER OF CONCENTRATION
Simple meditation
OVERCOMING THE MONKEY MIND
CASE STUDY
HOW TO COMBAT MIND CHATTER
Chapter 6 Ten steps to creating a great day
THE 10 STEPS FOR LIVING LIFE IN THE ZONE
1 CLEAR OUT ANY MENTAL CHATTER AND ENERGISE
2 BEGIN THE DAY WELL
3 USE INTENTIONS AND WORK IN CONCENTRATION BURSTS
4 KEEPING MOMENTUM
5 BREAK UP YOUR DAY – TAKE YOUR LUNCH
6 REMEMBER YOUR ENERGY
7 THE HOME RUN
8 END OF THE WORKDAY – DE-STRESS
9 ENJOY THE REST OF THE EVENING
10 SLEEP OR REST WELL
Chapter 7 Getting deeper
CONTEXT, ENERGY, STRUCTURES
Chapter 8 The power of perspective
PERSPECTIVE
THE BIG PICTURE, OR CREATING A PERSONAL CONTEXT
WORLD AND SELF VIEW
Exercise
YOUR MISSION OR PURPOSE
Exercise
Chapter 9 Let’s get practical – systems and structures
SYSTEMS AND STRUCTURES
STRUCTURES
EXAMPLES OF STRUCTURES
CASE STUDY
THE ELEMENTS OF STRUCTURE
USING STRUCTURES
ADAPTING STRUCTURES AT WORK
Exercise
CASE STUDY
Chapter 10 The element of time
PRINCIPLES
CALENDAR – THE MOST IMPORTANT TOOL
THE RULES TO MAKE FULL USE OF YOUR CALENDAR
TASKS
SIMPLICITY OUT OF COMPLEXITY
SIMPLIFYING YOUR CALENDAR
STRUCTURING YOUR TIME
Exercise
USING COLOUR FOR TIME MANAGEMENT
Exercise
Chapter 11 A whole new world
OVERCOMING OBSTACLES
CASE STUDY
MENTAL TRAPS
CASE STUDY
THE IMPORTANCE OF VALUE
Chapter 12 Final words
Index
Imprint
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CASE STUDY
EUSTRESS
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