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Introduction 3

Systematic Stress Management Program

Step 3: Type A & B Behavior Section

Introduction

Are You a Type A?

Self Inventory of Type A Behaviors

Are You a Type B?

Take Steps to Become Type B

12 Ways to Develop a Trusting Heart

Reducing Time Urgency

Type A Behavior Worksheet

You’d recognize them as people who are generally more competitive, restless, and quick to anger. Their counterparts show behaviors that are low key, calmer, and less rushed by the day’s events. These two distinct personality types have been labeled Type A and Type B and considerable research has been focused on them over the past several decades.

Why so much attention to these two kinds of behaviors? Dr. Ray Rosenman and Dr. Meyer Friedman, two cardiologists, many years ago established a link between personality and coronary heart disease. They analyzed data from thousands of people between the ages of 31 and 59 years and placed them into one of two categories, either Type A or Type B. They then observed which people became coronary heart disease patients and which were heart attack free. The biggest difference between the two groups was that the Type A person was 70% more likely to suffer from coronary heart disease, even if they had no prior history of the disease.

They suggested that the roots of Type A behaviors are insecurity and low self-esteem. In a society that is basically competitive, insecurity takes root easily. Goals may be unrealistic and expectations overwhelming. The outcome can be low self-esteem.

To increase achievements, a person might try to work harder and faster. They may become more time urgent, aggressive, or hostile. These are some of the characteristics which typify Type A behavior. The outcome may be a sense of free-floating anxiety because of the inability to meet all these expectations.

These potentially hazardous behavior patterns can be altered by learning to think and plan differently. The goal of this chapter is to teach skills that can modify stressful Type A patterns and convert them into relaxed Type B patterns.

More recent research conducted at Duke University in 1989 has suggested that not all Type A behaviors are unhealthy. Their studies have isolated the following four personality characteristics as being the ones most closely associated with heart disease:

* Hostility

* Cynical mistrust of people’s motives

* Frequent anger

* Open expression of anger

Concentrate on minimizing these aspects of your behavior for the sake of a healthier heart. Other aspects of Type A behavior, such as impatience or time urgency, should be neutralized to reduce the uncomfortable stress caused by these behaviors, but not necessarily to prevent a heart attack.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Biofeedback Training Record

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

The biofeedback training record that follows will help you chart your own self-relaxation progress. Fill in each of the 10 steps using one or more of the Personal Biofeedback Training Techniques just described.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
My Practice L.A.D.D.E.R.

Systematic Stress Management Program

Step 7: Communication & Stress Section

Introduction

What is Your Ear-Q?

Ten Blocks to Effective Listening

Listening Blocks in My Life

Skills for Active Listening

Improving Your Ear-Q

Assertiveness

Assertiveness Inventory

Assertiveness with Other People

The Benefits of Assertiveness

Assertiveness Training – The L.A.D.D.E.R. Technique

My Practice L.A.D.D.E.R.

Decide on a situation where you’d like to be more assertive, then fill in the L.A.D.D.E.R. below.

Situation:

1. Look at…

2. Arrange…

3. Define…

4. Describe…

5. Express/Explain…

6. Reinforce…

Preparing to be Assertive

Now that you’ve practiced the L.A.D.D.E.R. technique, choose a situation that will be easy to carry out. Begin by identifying the who, what, where and when of the situation. Plan on reporting the outcome to another person.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Plan For Happiness During The Holidays

Connect With Relatives

If holidays are sad due to a lost loved one, plan to be with other people.

For many people, holiday times are too hectic and tiring to be enjoyable. For others, living alone or with memories of a lost loved one brings sadness.

* Schedule activities you enjoy, but take time to unwind.

* Keep from over planning, hosting, and attending too many events.

* Lower expectations of having a perfect holiday. Focus on family traditions that are enjoyable, but realistic.

* Talk to someone you trust if you are having sad feelings.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 4

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

This section presents a multiple treatment approach to relaxation training. It begins with an explanation of how each individual can systematically learn how to bridge the mind and body through their own efforts. Then the section will offer a variety of relaxation techniques and concepts. Some techniques may be better suited for you than others. You will choose to put into your schedule those techniques that you are good at and enjoy the most.

Like any new behavior, learning to relax in a healthy manner takes practice. It is not enough to only read about relaxation techniques. They must be practiced. Commit to using relaxation tools throughout your day.

Relaxation Techniques

* Help the body to relax when under stress. This minimizes the physical wear and tear from stress.

* Help the mind to relax. Where the mind goes, the body follows.

* Help people learn to recognize body tension and work to reduce it. The more these techniques are practiced, the easier they become.

* Help people to become more stress resistant. The more practice, the more relaxed your natural state will become.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Breathing Exercises

Systematic Stress Management Program

Step 4: Biofeedback/Relaxation Section

Introduction

The Mind/Body Bridge

Biofeedback Training Record

Breathing Exercises

The Relaxation Response

The Relaxation Reflex

Mental Imagery

Personal Mental Imagery

Auto-Suggestion

Stretching the Stress Triangle

Breathing Exercises Promote Relaxation in 4 Ways:

* Relaxation comes through the tensing and relaxing of muscles. A deep inhalation tenses the respiratory muscles and a deep exhalation relaxes them.

* Allowing for more oxygen to be absorbed will improve body function. This assists the body’s response, repair, and recovery from stress. Without oxygen, cells in vital organs of the body would die in minutes.

* An increased amount of oxygen allows the heart rate to slow down. This produces a calming effect.

* Taking time for breathing exercises gives you the chance to pause and plan your response to a stressful situation. A diversion from stress prevents distress.

Deep Natural Breathing

* Sit in a chair, arms at your sides, legs uncrossed.

* Note any tension in your muscles.

* Put one hand on your chest and the other hand on your abdomen.

* Take in a breath slowly and deeply through your nose allowing your abdomen to expand and push up your hand. After your abdomen is full of air, allow your chest to expand pushing up your other hand. This is one long steady breath.

* Hold the air in for three seconds.

* Purse your lips and exhale through your mouth making a relaxing, whooshing sound.

* Continue to take long, slow, deep inhales through your nose and let out long, slow exhales through your mouth.

* Focus on the sound and feeling of deep breathing. Continue for three to five minutes.

Purifying Sighing*

* Keep your shoulders erect.

* Let out a big sigh, making a sound of relief as the air leaves your mouth.

* Continue to sigh 10 to 15 times consecutively when the need arises.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Procrastination Quiz

Systematic Stress Management Program

Step 6: Time Management

Step 6: Time Management Section

Introduction

Does Time Get the Best of You?

Defining Your Life Goals

Activity Worksheet

Activity Log

Time Management Techniques

Action Plan for Improving Time Usage

Procrastination Quiz

How Do I Procrastinate?

One Dozen Ways to Overcome Procrastination

Should You Delegate?

Delegation Caddy

Consider the issue of procrastination. It is at the core of poor time management. Procrastination is defined as the intentional postponement of a task because it appears unpleasant. Many people procrastinate unknowingly. Take this quiz and see how you score.

Instructions: Place a check in the appropriate column if you ever find yourself saying or doing the following:

Total your check marks for each column separately. Multiply these totals by the factors indicated. Total your scores for each column to get your procrastination score. Evaluate that score on the following scale:

0 – 7 = Procrastination is not a problem for you.

8 – 14 = Procrastination may be hindering your performance.

15 – 33 = Procrastination is hindering your performance. Evaluate immediately which of the above areas you can change.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Mental Imagery

Healthylife® QuitWell™

Part 4

You can help your body and mind relax by imagining a calm, restful place. Your brain waves and breathing slow down, allowing you to feel relaxed. The stressor may still be there, but the way you feel can change. Physical relaxation can give your logical-problem-solving brain a chance to work.

Read these steps, then close your eyes to practice.

1. Think of a place that is very calming to you. It may be a classic beach scene, or a place from your childhood that reminds you of simpler times.

2. Sit back into a chair. Close your eyes, noting which parts of your body are feeling tense and which are more relaxed.

3. Take a few deep breaths, taking the air in through your nose, holding it for a moment, and then slowly exhaling. With each exhale, find yourself relaxing more and more deeply. Allow yourself to relax.

4. Start to picture your calm, restful place. Imagine the vivid colors and sights before you. Picture the scene as if you were there.

5. Feel the temperature-perhaps it is warm and comforting.

6. Hear nature. Perhaps you hear a bird overhead or waves crashing into the shoreline. Perhaps you hear the laugh of a child.

7. Gaze out at the scene before you. As each cloud goes by, or wave comes in and out, feel the rhythm of the calm around you.

8. Take a few minutes in this relaxed state before opening your eyes.

When I will try this?

(After) How did your stress level change after this activity?

Keep a picture of this restful place near you so you can glance at it when you are triggered. Just a glance may help remind you of a calmer, more relaxed state of mind.

© American Institute for Preventive Medicine

January 23, 2026
Introduction 5

Systematic Stress Management Program

Step 5: Thinking Differently Section

Introduction

Match the Self-Talk to the Theory

Catch Questionable Comparisons

Thought Habits Become Language Patterns

How to Dispute a Belief

Thought Control Techniques

The Power of Creative Imagination

Steps for Developing the Most Effective Creative Imagery

General Stress Management Guidelines

Most people, places, and things are neutral. It is our thoughts about them that create negative or positive feelings. In other words, being stuck in traffic can be very stressful for one person and only a mild bother for another.

This unit looks at managing self-talk or thought habits that are self-defeating or result in unwanted distress. It will explain how you can distract yourself from having thoughts that are more stressful than you prefer.

The motto in the “Thinking Differently” chapter is “I CHOOSE TO BE IN CONTROL.” In other words, I choose my thoughts and how much time I spend with my thoughts. It is as easy as changing one’s mind.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026
Burnout Self Inventory

Systematic Stress Management Program

Step 2: Stress Management at Work

Introduction

Work Stress Factors

Burnout Self Inventory

Identify Your Burnout Traits

Work Stressor Questionnaire

Ten Tips for Preventing Burnout

People’s work life can range from exhilarating to exhausting. There are periods when work can become over-whelming and prevent a normal life. When this happens, we call it burnout. Burnout is described as a condition of feeling depleted, exhausted, or just worn out while striving to reach some goal. It is the fatigue and frustration that is felt when stress management is neglected or work loads are excessive. Complete this self inventory to determine burnout factors in your work life.

Instructions: Think back over the past six months of your life. Have things changed? Do you feel different? Think about your job…your family…your social activities. Ask yourself the questions listed below, then give yourself a number for the appropriate response. Add up your score.

1 = no change

2 = some small changes

3 = varies from day to day

4 = more change than I’d like

5 = a great deal of change

* Do you tire more easily?

* Have people been saying “You don’t look so good lately?”

* Are you working harder and accomplishing less?

* Are you becoming cynical?

* Do you often feel a sadness you can’t explain?

* Are you forgetful? (Appointments, deadlines, dates)

* Are you more irritable, short-tempered, and disappointed in other people?

* Do you see close friends and family members less than you’d like?

* Are you too busy to do even routine things?

* Are you suffering from physical complaints? (Aches, pains, headaches, a lingering cold)

* Do you feel disoriented when the day’s activities end?

* Is it hard to find joy in life?

* Are you unable to laugh at yourself?

* Does sex seem like more trouble than it’s worth?

* Do you have little to say to people?

Your Score: _____________

The Burnout Scale

0 – 25 You’re doing fine.

26 – 35 You’re okay, but should be cautious.

36 – 50 You’re a candidate for burnout.

51 – 65 You’re burning out.

Over 65 You’re in a dangerous state that’s a threat to your physical and mental well-being.

© American Institute for Preventive Medicine

Step 1: Understanding Stress

Step 3: Type A & B Behavior Patterns

Step 5: Thinking Differently

Step 7: Communication & Stress

Step 2: Stress Management at Work

Step 4: Biofeedback Training & Relaxation

Step 6: Time Management

Steps to Systematic Stress Management™

RELATED ARTICLES

© American Institute for Preventive Medicine – All Rights Reserved.Disclaimer|www.HealthyLife.com

January 23, 2026