Introduction: Learning to Transform Stress
chapter 1: Resilience: The Key to De-Stressing and Becoming the Real You
Why Manage Stress?
The Real You Beneath the Stress
What Is Stress?
Stress: Warning Signs
Resilience and Your Inner Battery
Heart-Focused Breathing Technique
chapter 2: Your Heart and Brain: The Power of Working Together
The Heart-Brain Connection
Heart Rhythms
Coherence: Heart and Brain Working Together
Quick Coherence Technique
Transforming Stress: Heart-Brain Coherence in Action
The Challenge of Emotional Memories
chapter 3: The Emotional Landscape: Understanding How Emotions Affect Your Body
Understanding the Emotional Landscape
Range of Emotions: Depleting and Renewing
Heart Rate
Hormonal System
Your Emotional Landscape
Using the Techniques to Shift on the Landscape
Heart Rhythms and Your Emotional Landscape
The Difference Between Relaxation and Coherence
chapter 4: Positive Change: The Stress-Busting Power of a Shift in Attitude
Attitude Breathing Technique
Replacing Negative Attitudes with Positive Attitudes
Attitude Breathing and the Emotional Landscape
Attitude Breathing in Daily Life
Prepping with Attitude Breathing
Prepping for Your Day
Using Attitude Breathing with Painful Experiences
Transforming Negative Attitudes
Building Inner Security with Positive Attitudes
chapter 5: Intuition: Listening to Your Heart
Intuition: The Intelligence of the Heart
Three Types of Intuition
Implicit Knowledge
Energetic Sensitivity
Nonlocal Intuition
Intuition Research: The Role of the Heart
The Role of Intuition in Daily Life
The Freeze Frame Technique
When to Use Freeze Frame
Step by Step: How to Do the Freeze Frame Technique
What’s Different About Freeze Frame?
chapter 6: Invisible Communication: The Unseen Effect of Emotions and Attitudes
Feelings in the Air
The Electricity of the Heart
The Heart’s Magnetic Field
Feeding the Field
How We Can Affect Others
Josh and Mabel, His Dog
Ellen and Tonopah, Her Horse
Heart Lock-In Technique
Step by Step: How to Do the Heart Lock-In Technique
A Few More Helpful Hints
When to Do a Heart Lock-In
chapter 7: Coherent Communication: Taking the Stress Out
Everyday Communication
Communicating is a Two-Way Street
Speak from Your Heart: Honest Communication
Deep Heart Listening
When Are You Deep Heart Listening?
When Are You Not Deep Heart Listening?
Technique: Coherent Communication
Step by Step: How to Do the Coherent Communication Technique
Challenges to Coherent Communication
A Gap in Communication: Not Feeling Understood
Communicating with Your Parents
Communicating with Other Adults
Communicating with Peers
Drama
Two Levels of Drama
What to Do When Drama Engulfs You
chapter 8: Relationships: Building Deeper Connections
Speaking from Your Heart
Develop Compassion for Yourself and Others
Avoid Judgments
Handle Histories with Care
Watch for Makeovers
Provide a Solid Foundation for Romantic Relationships
Soften Your Expectations
chapter 9: Three Key Strategies: Building and Sustaining Your Resilience
First Key Strategy: Prep
The Prep Technique
Step by Step: How to Do the Prep Technique
Practicing the Prep Technique Right Now
Second Key Strategy: Shift and Reset
Shift and Reset in Difficult Situations
Third Key Strategy: Sustain
When Will You Apply Sustain?
The Value of Prep, Shift and Reset, and Sustain
Lasting Change: Give Yourself Time
Extra Power: Stay Genuine and Earnest
The Real You
What’s Next?
Acknowledgments
