| Introduction |
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1 | (6) |
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1 | (1) |
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Conventions Used in This Book |
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2 | (1) |
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How This Book Is Organised |
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2 | (2) |
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Part I Understanding Your Anxiety |
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3 | (1) |
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Part II Tackling Your Anxiety |
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3 | (1) |
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Part III Making Progress and Moving On |
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3 | (1) |
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4 | (1) |
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4 | (1) |
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4 | (3) |
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Part I Understanding Your Anxiety |
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7 | (30) |
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Chapter 1 All About Anxiety |
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9 | (14) |
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Understanding the Basics of Anxiety |
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10 | (3) |
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Knowing that anxiety is a normal, and useful, emotion |
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10 | (1) |
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Appreciating the purpose of anxiety |
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11 | (1) |
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12 | (1) |
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Knowing When Anxiety Becomes a Problem |
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13 | (4) |
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Seeing how anxiety takes over |
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14 | (1) |
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Looking at types of anxiety problems |
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15 | (2) |
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Developing the Ability to Manage Your Anxiety |
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17 | (6) |
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Exploring the role of anxious thoughts |
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17 | (3) |
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20 | (3) |
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Chapter 2 Making a Map of Your Anxiety |
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23 | (14) |
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Putting Your Anxiety Under the Microscope |
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24 | (6) |
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Picking a specific example |
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25 | (1) |
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Identifying triggers for anxiety |
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25 | (2) |
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Spotting anxious thoughts and images |
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27 | (1) |
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28 | (1) |
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What did I do (or not do)? |
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29 | (1) |
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30 | (4) |
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30 | (2) |
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32 | (1) |
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33 | (1) |
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Including your strengths and resources |
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34 | (1) |
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34 | (3) |
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Part II Tackling Your Anxiety |
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37 | (70) |
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Chapter 3 Going for Goals |
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39 | (12) |
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40 | (1) |
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If I was to wake up one day without anxiety |
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40 | (1) |
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40 | (1) |
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Thinking about others' involvement |
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41 | (1) |
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41 | (5) |
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42 | (1) |
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42 | (3) |
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Making the goal achievable |
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45 | (1) |
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Hopping Across the Stepping Stones to Success |
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46 | (2) |
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46 | (1) |
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46 | (1) |
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47 | (1) |
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48 | (3) |
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Avoiding people, places or things |
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48 | (1) |
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Fearing the worst-case scenario coming true |
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49 | (1) |
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Chewing over worries without finding a solution |
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49 | (1) |
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Following troublesome rules |
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49 | (2) |
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Chapter 4 Facing Your Fears |
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51 | (12) |
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52 | (2) |
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Tackling Your Fears in a Manageable Way |
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54 | (9) |
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54 | (3) |
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Working your way up the ladder |
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57 | (1) |
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Tackling a fear of blood or needles |
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58 | (1) |
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Using the applied tension method |
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59 | (1) |
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Going for graded exposure |
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60 | (3) |
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Chapter 5 Finding Out if Your Fears Are Fact or Fiction |
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63 | (18) |
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Knowing That Fears Aren't Facts |
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64 | (1) |
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Identifying Your Disaster Predictions |
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64 | (2) |
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Checking Your Disaster Predictions Against the Facts |
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66 | (4) |
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Testing Your Disaster Predictions with Experiments |
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70 | (8) |
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Identifying your safety behaviours |
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72 | (3) |
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Planning and carrying out experiments |
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75 | (2) |
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77 | (1) |
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78 | (3) |
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I'm too scared to do experiments |
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78 | (1) |
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Some of my fears are facts |
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78 | (1) |
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I'm still not completely convinced |
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79 | (2) |
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Chapter 6 Letting Go of Worry |
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81 | (12) |
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Taking Away the Fuel for Worry |
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82 | (3) |
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Believing that worry is helpful |
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82 | (1) |
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Trying to avoid uncertainty |
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83 | (1) |
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Trying to control thoughts |
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84 | (1) |
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Turning Some Worries into Problems You Can Solve and Letting Go of the Rest |
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85 | (5) |
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Turning `what if?' and `why?' into `how?' and `what?' |
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85 | (1) |
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Following the steps for good problem-solving |
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86 | (4) |
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Letting Go of Unsolvable Worries |
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90 | (3) |
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Chapter 7 Anxiety Rules and How to Break Them |
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93 | (14) |
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Identifying Anxiety Rules |
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94 | (2) |
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96 | (3) |
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98 | (1) |
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98 | (1) |
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99 | (1) |
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99 | (8) |
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Developing more helpful rules |
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99 | (1) |
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100 | (2) |
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Getting the balance right with criticism |
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102 | (1) |
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Noticing what you've achieved |
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102 | (1) |
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Making mistakes with confidence |
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102 | (2) |
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104 | (1) |
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105 | (2) |
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Part III Making Progress and Moving On |
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107 | (28) |
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Chapter 8 Looking at the Bigger Picture |
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109 | (14) |
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Handling Problems That Can Accompany Anxiety |
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110 | (8) |
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111 | (1) |
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Getting a good night's sleep |
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112 | (2) |
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Being realistic about responsibility |
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114 | (2) |
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Choosing not to drown anxiety in drink |
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116 | (1) |
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Avoiding over-reliance on anxiety medication |
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117 | (1) |
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118 | (5) |
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Exercising and being active |
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118 | (1) |
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Keeping stress under control |
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118 | (1) |
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119 | (1) |
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120 | (1) |
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Doing more enjoyable things |
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120 | (1) |
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Maintaining fulfilling relationships |
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121 | (1) |
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Being with friends and family |
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121 | (1) |
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Considering significant others |
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122 | (1) |
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Chapter 9 Creating Your Route Map for a Brighter Future |
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123 | (12) |
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Recognising Your Progress |
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124 | (2) |
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Seeing where you started and how far you've come |
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124 | (1) |
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125 | (1) |
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126 | (5) |
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Knowing what could trip you up |
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126 | (2) |
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Watching out for triggers |
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128 | (3) |
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Planning For a Brighter Future |
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131 | (4) |
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131 | (1) |
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131 | (2) |
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Setting goals for one year from today |
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133 | (2) |
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135 | (22) |
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Chapter 10 Ten Tips for Tackling Anxiety |
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137 | (8) |
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Accept That Anxiety Is a Normal Emotion |
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137 | (1) |
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Know That Anxiety Can't Harm You |
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138 | (1) |
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138 | (1) |
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Check That You've Cause to Be Anxious |
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138 | (1) |
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Turn Pointless Worry into a Plan |
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139 | (1) |
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Live with Some Uncertainty and Risk |
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140 | (1) |
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Give Yourself a Break from Unreasonable Rules |
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141 | (1) |
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Refuse to Let Anxiety Hold You Back |
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141 | (1) |
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142 | (1) |
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Get Help from a Professional CBT Therapist If You Need It |
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142 | (3) |
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Chapter 11 Ten Inspiring Tips for Moving On from Anxiety |
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145 | (12) |
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145 | (1) |
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146 | (1) |
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Act Like Someone You Respect |
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146 | (1) |
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Make Little Changes for a Big Difference |
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147 | (1) |
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148 | (1) |
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Eat Well, Sleep Well, Exercise Well |
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148 | (1) |
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Develop a Five-year Vision |
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148 | (1) |
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149 | (1) |
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150 | (1) |
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150 | (7) |
| Index |
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157 | |
