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Table Of Contents

Introduction
About This Book
A Note to Our Depressed and Anxious Readers
How to Use This Book
What Not to Read
What We Assume About You
How This Book Is Organized
Part I: Analyzing Angst and Preparing a Plan
Part II: Thinking About Thinking: Thought Therapy
Part III: Actions Against Angst: Behavior Therapy
Part IV: Phocus on Physical Pheelings
Part V: Relationship Therapy
Part VI: Looking Beyond Anxiety and Depression
Part VII: The Part of Tens
Characters in This Book
Icons Used in This Book
Where to Go from Here
Chapter 1
Dwelling on Dismal and Worried Thoughts
Walking in Quicksand: Apprehensive and Blue Behavior
Feeling Funky
Reflecting upon Relationships
Knowing When to Get More Help
Chapter 2
Building the Body Connection
Laying Out a Lifeline
Surveying Stress
Drawing Conclusions
Discovering and Challenging Change-Blocking Beliefs
Detecting beliefs standing in your way
Blasting through beliefs blocking your path
Looking Out for Self-Sabotage
Stopping self-sabotage
Rewriting your self-sabotaging scripts
Deciphering Body Signals
Connecting the Mind and Body
Putting Events, Feelings, and Sensations Together
Becoming a Thought Detective
The Information Reality Scramblers
The Information Reality Scramblers
Recording Information Reality Scramblers on Thought Trackers
The Self-Judging Reality Scramblers
Shoulding on yourself
Making critical comparisons
Tagging yourself with loathsome labels
The Self-Blame Reality Scrambler
Doing What You Can to Solve the Problem
From Arraignment to Conviction: Thought Court
Examining a sample case in Thought Court
Putting your thoughts on trial
Reviewing more Thought Court cases
After the Verdict: Replacing and Rehabilitating Your Thoughts
Getting a little help from a friend
Traveling to the future
Recalculating risks
Examining Life-Lenses
How life-lenses work
The origins of life-lenses
Changing the Prescription of Your Life-Lenses
Distinguishing the past from the present
Tallying up costs and benefits of current life-lenses
Taking direct action against problematic life-lenses
Start by Losing Your Mind!
Distinguishing between observing and evaluating
Arriving at Acceptance
Connecting with Now
What, Me Worry?
Building a Staircase of Fear
Identifying your fears
Surveying sample staircases of fear
Creating your own Staircase of Fear
Climbing Your Staircase
Exposing Obsessive-Compulsive Disorder
Beating obsessions
Treating compulsions
How Much Is Enough?
The Case for Health Improvement
Fitting Exercise into Your Life
What to Do When Willpower Wilts
Fighting de-motivating thoughts
Keeping track of your progress
What’s Your Pleasure?
Poisonous Pleasures
Pleasure Busters
Deciding to deserve fun
Finding fun frivolous?
Pleasure-pooping predictions
The Motivation Myth
Scoring Goals with S.O.C.C.E.R
Sizing things up (S)
Collecting options (O)
Considering consequences (C)
Making a choice (C)
Working up the courage (E)
Letting it rip (R)
Breathing Tension Away
Abdominal breathing
Anti-panic breathing
Gentle breathing
Mellowing Your Muscles
Getting Your Zzzzzzz’s
Sleep situation #1: Watching what you eat and drink
Sleep situation #2: Watching what you do
Sleep situation #3: The sleep setting
Sleep situation #4: How long is too long?
Sleep situation #5: Waking up too much?
Sleep situation #6: When worries keep you awake
Sleep situation #7: Dream demons
Your sleep action plan
To Take or Not to Take
Preparing Your Prescriber
Sizing Up Side Effects
Revealing the Emotion-Relationship Connection
Enhancing Your Relationship
Talking together
Delightful doings
Dealing with Relationship Loss
Moving on
Becoming active
Overriding Defensiveness
Shining the light on your defensive behavior
Check, please
Don’t refuse to defuse
Discovering the Problem Isn’t All About You
Talking About the Tough Stuff
Shifting the focus with I Messages
Softening the blow through buffering
Sizing Up Your Risk of Relapse
Not Letting Relapse Sneak Up on You
Having a Fire Extinguisher Ready
Keeping the Ball Rolling
Doing the right things
Disrupting satisfaction interrupters
Focusing on Gratitude
Keeping track of the things that make you grateful
Writing testimonials
Making the World a Bit Nicer
Letting Go
Exercising Self-Control
Discovering What’s Really Important
Finding Meaning at Your Funeral
Spending Time with Self-Help Books
Browsing Helpful Web Sites
Participating in Support Groups
Checking In with Primary Care Doctors
Sharing with Psychiatrists
Getting a Hand from Psychologists
Talking Things Through with Counselors
Getting Extra Help from Social Workers
Taking Advantage of Community Centers
Leaning on Family and Friends
Considering the Best Options for You
Just Breathe
Talk It Out
Get Soaked
Feel the Big Chill
Take a Quick Thought Challenge
Exorcise with Exercise
Mellow with Music
Pacify with Pets
Distract Your Distress
Stay in the Present
Figure Out What Works for You
Index
P. 1
Anxiety and Depression Workbook For Dummies

Anxiety and Depression Workbook For Dummies

Ratings:

3.0

(3)
|Views: 637|Likes:
Published by Wiley
From identifying your triggers to improving your relationships -- manage your emotional wellbeing

Struggling to cope with anxiety and/or depression? Have no fear -- this hands-on guide focuses on helping you pinpoint the root of your problems and find relief from your symptoms in a detailed, step-by-step manner. With concise, eye-opening exercises, you'll understand how to assess your current situation, remove the roadblocks to change, face your fears, and improve your view of yourself and the world around you. You'll see how to take direct action to alter negative or distorted thinking, lift your moods, and adopt positive habits that will lead you toward a more joyful, meaningful, and connected life!

Discover
* How to improve the way you feel about yourself
* Skills to face and overcome what makes you anxious or depressed
* How to determine whether medication is an option for you
* Practical ways to prepare for and deal with setbacks
From identifying your triggers to improving your relationships -- manage your emotional wellbeing

Struggling to cope with anxiety and/or depression? Have no fear -- this hands-on guide focuses on helping you pinpoint the root of your problems and find relief from your symptoms in a detailed, step-by-step manner. With concise, eye-opening exercises, you'll understand how to assess your current situation, remove the roadblocks to change, face your fears, and improve your view of yourself and the world around you. You'll see how to take direct action to alter negative or distorted thinking, lift your moods, and adopt positive habits that will lead you toward a more joyful, meaningful, and connected life!

Discover
* How to improve the way you feel about yourself
* Skills to face and overcome what makes you anxious or depressed
* How to determine whether medication is an option for you
* Practical ways to prepare for and deal with setbacks

More info:

Publish date: Oct 27, 2005
Added to Scribd: Dec 20, 2012
Copyright:Traditional Copyright: All rights reservedISBN:9780471784128
List Price: $19.99 Buy Now

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