Introduction: Learning to Transform Stress
chapter 1: Resilience: The Key to De-Stressing and Becoming the Real You
The Real You Beneath the Stress
Resilience and Your Inner Battery
Heart-Focused Breathing Technique
chapter 2: Your Heart and Brain: The Power of Working Together
Coherence: Heart and Brain Working Together
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
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
Replacing Negative Attitudes with Positive Attitudes
Attitude Breathing and the Emotional Landscape
Attitude Breathing in Daily Life
Prepping with Attitude Breathing
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
Intuition Research: The Role of the Heart
The Role of Intuition in Daily Life
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
Step by Step: How to Do the Heart Lock-In Technique
chapter 7: Coherent Communication: Taking the Stress Out
Communicating is a Two-Way Street
Speak from Your Heart: Honest Communication
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
What to Do When Drama Engulfs You
chapter 8: Relationships: Building Deeper Connections
Develop Compassion for Yourself and Others
Provide a Solid Foundation for Romantic Relationships
chapter 9: Three Key Strategies: Building and Sustaining Your Resilience
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
The Value of Prep, Shift and Reset, and Sustain
Lasting Change: Give Yourself Time
Extra Power: Stay Genuine and Earnest
—Rollin McCraty, Jeff Goelitz, and Sarah MoorHeartMath Institute
—Stephen LanceYouth Learning InstituteClemson University