Table Of Content“An unusual—and unusually profound—self-help manual that teaches the application
of ancient meditative techniques to modern living…. Kabat-Zinn here details the
lessons of the course—from how to undertake a breathing-attentive ‘sitting’ meditation
to how to apply insights gained to the obvious stresses of physical and emotional pain,
as well as the more subtle stresses of work, other people, time pressure, etc.—the
‘poignant enormity of our life experience.’”
—Kirkus Reviews
“In personable, enlightening prose, Kabat-Zinn first explains how to develop a
meditation schedule, and in later chapters pragmatically applies his plan to the main
sources of stress. An impressive middle section clearly marshals scientific and
anecdotal evidence relating state of mind to state of health. And while emphasizing
meditation’s healing potential, Kabat-Zinn makes no sweeping claims, suggesting that
the discipline serve not as a means but as an end.”
—Publishers Weekly
Comments from graduates of the program:
“My bouts with severe pain remind me to practice what I learned in the stress clinic.
And it still works!”
—Gladys McGauley, age 88
“The program saved my life.”
—Gregg Hathaway, Leominster firefighter
“Meditation has become the fifteenth club in my golf bag.”
—Bill Morrow, retired businessman
“Ten years after my initial experience with the Stress Reduction and Relaxation
Program, which I attended after being diagnosed with cancer, I continue to practice,
expanding my universe, enhancing wellness, balancing my emotions, and quickening
my spirit. It is a powerful journey.”
—Marie Sullivan, therapist
What referring physicians and other health professionals say about the
clinic:
“I have found the stress reduction program invaluable in helping to manage stress and
anxiety problems in my patients. Not only do the patients benefit from the program in
the short term, they learn techniques to help them face future stressful situations more
confidently. The nearly unanimous opinion of patients completing the program is that
they feel they again can take charge of their own lives.”
—Mary R. Hawthorne, M.D.
General Internal Medicine
Worcester, Massachusetts
“Dr. Jon Kabat-Zinn’s meditative approach to stress reduction is the answer for the
majority of our patients who present with stress-related symptoms or illnesses. This
self-regulating modality helps people improve their coping skills in their work life. It is
a necessary pressure relief valve in this era of increased productivity and expectations
from employers.”
—Thomas H. Winters, M.D.
Director, Medsite Occupational Health Center
Quincy, Massachusetts
Former Director, Primary Care
Clinic, U Mass Medical Center
“The usefulness of Dr. Kabat-Zinn’s stress reduction program cannot be overestimated.
I have had many patients for whom this program was the most important part of their
therapeutic regimen.”
—Joseph Alpert, M.D.
Director of Cardiovascular Medicine
U Mass Medical School
“I know the stress clinic works. It has helped my patients with chronic low back pain
and neck pain many times over the past ten years plus.”
—John J. Monahan, M.D.
Department of Orthopedics
U Mass Medical School
“I have sent innumerable patients to the Stress Reduction and Relaxation Program over
the years and most have found it quite useful. It has allowed me to minimize the use of
medications for many conditions, including hypertension, anxiety, arrhythmia, etc. I
have utilized many of Dr. Kabat-Zinn’s techniques in my practice of medicine as well as
in dealing with my own hectic lifestyle.”
—Bruce E. Gould, M.D.
Chief of Community Medicine
Mount Sinai Hospital
Hartford, Connecticut
Former Director, Primary Care
Clinic, U Mass Medical School
“The divisions between body, mind and spirit are not absolute, and the higher reaches of
human consciousness can heal the lower. This book shows how this can be done. If you
think harnessing the mind and spirit are complicated and painful, read this book and be
surprised. It is a paragon of simplicity—full of gentle, caring instructions on reaching
our highest potential. This book is not an experience in reading, but healing. It reflects
great insight by someone who has been there.”
—Larry Dossey, M.D.
Author of Space, Time and Medicine
and Recovering the Soul
“Based upon sound scientific research, his extensive clinical experience (at the
University of Massachusetts Medical School), and practical instructions for the
development of a personal stress management program, Dr. Jon Kabat-Zinn has distilled
his tested program into an effective, emotionally moving, and compelling new book.
Each person can draw upon Dr. Kabat-Zinn’s extensive experience to develop their own
unique approach to achieving an optimal state of mental, physical, spiritual, and
environmental health.”
—Kenneth R. Pelletier, Ph.D.
Author of Mind as Healer, Mind as Slayer
Associate Clinical Professor
of Medicine and Psychiatry
School of Medicine,
University of California, San Francisco
“Full Catastrophe Living represents a true breakthrough in the area of behavioral
medicine and self-control. My recommendation for readers seeking relief from stress is
to read Full Catastrophe Living, If you are looking for the best available book on this
topic, this is it!”
—G. Alan Marlatt, Ph.D.
Professor of Psychology
Director of the Addictive Behaviors
Research Center
University of Washington
“Despite the spectacular advances in medical sciences in the 20th century, our patients
continue to struggle with stress, pain and illness. Jon Kabat-Zinn has added the critical
ingredient to our therapeutic armamentarium, self-control. His stress reduction program
at the University of Massachusetts Medical Center has helped thousands of patients. His
book, Full Catastrophe Living, will help people throughout the world to conquer stress,
pain and illness.”
—James E. Dalen, M.D., M.P.H.
Dean, College of Medicine
University of Arizona Health Sciences Center
for
Myla, Will, Naushon, and Serena
for
Sally and Elvin
and for the people in the stress clinic—past,
present, and future—who come to face
the full catastrophe and grow
This book describes the program of the Stress Reduction Clinic at
the University of Massachusetts Medical Center. The content
does not necessarily reflect the position or policy of the
University of Massachusetts Medical Center, and no official
institutional endorsement of the content should be inferred.
The recommendations made in this book are generic and are not
meant to replace formal medical or psychiatric treatment.
Individuals with medical problems should consult with their
physicians about the appropriateness of following the program
and discuss appropriate modifications relevant to their unique
circumstances and condition.
CONTENTS
PREFACE —Thich Nhat Hanh
FOREWORD —Joan Borysenko
ACKNOWLEDGMENTS
INTRODUCTION TO THE 15TH ANNIVERSARY EDITION
INTRODUCTION
Stress, Pain, and Illness: Facing the Full Catastrophe
I
The Practice of Mindfulness: Paying
Attention
1 You Have Only Moments to Live
2 The Foundations of Mindfulness Practice: Attitudes and
Commitment
3 The Power of Breathing: Your Unsuspected Ally in the Healing
Process
4 Sitting Meditation: Nourishing the Domain of Being
5 Being in Your Body: The Body-Scan Technique
6 Cultivating Strength, Balance, and Flexibility: Yoga Is
Meditation
7 Walking Meditation
8 A Day of Mindfulness
9 Really Doing What You’re Doing: Mindfulness in Daily Life
10 Getting Started in the Practice
II
The Paradigm: A New Way of
Thinking About Health and Illness
11 Introduction to the Paradigm
12 Glimpses of Wholeness, Delusions of Separateness
13 On Healing
14 Doctors, Patients, and People: Moving Toward a Unified
Perspective on Health and Illness
15 Mind and Body: Evidence That Beliefs, Attitudes, Thoughts,
and Emotions Can Harm or Heal
16 Connectedness
III
Stress
17 Stress
18 Change: One Thing You Can Be Sure Of
19 Stuck in Stress Reactivity
20 Responding to Stress Instead of Reacting
IV
The Applications: Taking on the
Full Catastrophe
21 Working with Symptoms: Listening to a Your Body
22 Working with Physical Pain: Your Pain Is Not You
23 More on Pain
24 Working with Emotional Pain: Your Suffering Is Not You …
But There Is Much You Can Do to Heal It
25 Working with Fear, Panic, and Anxiety
26 Time and Time Stress
27 Sleep and Sleep Stress
28 People Stress
29 Role Stress
30 Work Stress
31 Food Stress
32 World Stress
V
The Way of Awareness
33 New Beginnings
34 Keeping Up the Formal Practice
35 Keeping Up the Informal Practice
36 The Way of Awareness
APPENDIX
AWARENESS CALENDARS
READING LIST
TAPE ORDERING INFORMATION
