THE SELF-HEALTH SYSTEMS PROGRAM This system is designed to be self-contained and teaches you how to regulate stress levels. The computer adds to the power and effectiveness of the program by doing some of the important things another person might do such as providing you with information and feedback . The Self-Health Systems Stress Management Program involves working your way through six phases or steps of learning. Step 1 - ASSESS YOUR STRESS LEVEL. People differ in the amount of stress they have and the ways in which the stress manifests itself. An effective stress management program takes these differences into account. So the first step is to take a test which evaluates your stress level and stress pattern. Step 2 - IDENTIFY YOUR STRESSORS. Stressors are events that induce a stressful state. People differ in what constitutes stressors and in how stressful they are. As in Step 1 an effective stress management program takes these differences into account. The second step in this program is an identification of your stressors. Step 3 - ESTABLISH STRESSOR BASELINES. In order for you to determine the effectiveness of your stress management program you need to know the level of stressfulness of each stressor at the start of the program. Step 3 asks you to evaluate the stressor level for one week to establish a baseline before beginning the program. Step 4 - LEARN THE RELAXATION SKILLS. Managing the stress implies that you can reduce the arousal level even when in the presence of the stressors. The three cassette tapes in the relaxation module are designed to teach you three specific relaxation skills which form the basis of the stress management program. Step 4 is to spend at least one week working with each of these tapes until you have overlearned the skill it teaches and can readily use it. Step 5 - RECORD AND MONITOR THE CHANGES IN YOUR STRESS LEVEL. During the time you are learning the relaxation skills and as you apply these relaxation skills to stressor situations it is important to keep track of your progress and difficulties. Step 5 is to monitor your stress levels on a daily basis and record your observations in the stress management program. Step 6 - GENERALIZING YOUR SKILLS. Apply the relaxation skills to your thoughts and images about the stressors to reduce their impact. As you master old stressors you will find new ones to be managed. Step 6 is to apply the skills you have learned to new stressor situations. To achieve these steps the program includes three components: * THE COMPUTERIZED INFORMATION AND CONTROL SYSTEM The computerized information and control system sub-components provide a system for managing the development of your stress coping skills. These sub-components are: (A) A stress test designed to measure and analyze your overall stress level. (B) A method for identifying your stressors and assessing their intensity levels. (C) A display system for showing trends over time in stress levels for different stressors. * THE RELAXATION CASSETTE TAPES. The sub-components of the tape system are three cassette tapes. These tapes help you to develop and integrate the skills to maintain a state of relaxation necessary to counter the effects of stress. The three tapes are: (A) Respiration training. (B) Muscle relaxation. (C) Autogenic training * THE SELF-HEALTH MANUAL You CANNOT utilize this software without the manual. The manual contains detailed and important instructions for you to follow.