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Table Of Contents

1 The Black Hole of Anxiety 1
PART ONE
2 Are You Sure it’s Anxiety? 11
5 Helping Yourself to Overcome Anxiety 26
6 Two Key Skills: Goal Setting and Relaxation 30
9 Taking Exercise to Help Anxiety 45
10 Examining Your Diet 50
13 Your Sleep Patterns 62
14 Positive Experiences 66
16 Review – Lifestyle Changes 73
PART TWO
17 Taking the Next Step 79
19 What Do You Want to Achieve? 88
25 Working with a Helper 122
27 Exposure – Your First Goal 131
28 Plateaux and Setbacks 135
PART THREE
31 The First Two Charges Against Anxiety 147
33 Anxiety is Charged with Extreme Thinking 156
34 Anxiety is Charged with Selective Attention 160
35 The Final Charges Against Anxiety 163
36 Another Approach – Logical Argument 167
41 Working on Your Negative Core Beliefs 189
42 Changing Your Negative Core Beliefs 193
43 Summary of Work with Core Beliefs 197
PART FOUR
49 The Meaning of Life 223
50 Dealing with Maintenance Factors – Summary 227
52 It’s Okay to be Me 235
Acknowledgements
The black hole of anxiety
Getting equipped
Group members talk
Ways of using this book
GROUP MEMBERS TALK
Part One
Seeing the doctor
What will the doctor do?
How shall I talk to the doctor?
What will happen next?
GROUP MEMBERS TALK ABOUT DIAGNOSIS
Can I work on my anxiety while I have depression?
GROUP MEMBERS TALK ABOUT TREATMENT
4 Anxiety Disorders
Panic attacks
Phobias
Generalised anxiety disorder (GAD)
Feeling unreal
Obsessive compulsive disorder (OCD)
Understanding the difference between OCD and phobias
Post-traumatic stress disorder (PTSD)
Children and young people
Keeping an anxiety diary
Qualities needed for self-help
Example of goal setting – running the marathon
Breakdown of first goal
Key skill – learning to relax fully
GROUP MEMBERS TALK ABOUT RELAXATION
How do anxiety disorders develop?
Task – measure your stress
GROUP MEMBERS TALK ABOUT THE BUILD-UP TO
Values and beliefs
Understanding more about your body
Changing your breathing
Key skill – breathing exercise one
GROUP MEMBERS TALK ABOUT BREATHING
Exercise options
Establishing a personal exercise programme
Exercise ladder
GROUP MEMBERS TALK ABOUT EXERCISE
10 Examining Your Diet
Task – recording what you eat
Food and drink
Your eating pattern
Breakfast is important
GROUP MEMBERS TALK ABOUT FOOD AND DRINK
11 More about Diet
Understanding the effects of caffeine
Checklist – food and drink
GROUP MEMBERS TALK ABOUT CAFFEINE
Alcohol
Nicotine
Prescription drugs
Street drugs
Set your goals
GROUP MEMBERS TALK ABOUT ALCOHOL, NICOTINE
13 Your Sleep Patterns
Worrying about sleep
Task – deal with your sleep
Compare your diaries
GROUP MEMBERS TALK ABOUT SLEEP
14 Positive Experiences
The value of laughter
Social contacts
Getting out into the fresh air
Animals
GROUP MEMBERS TALK ABOUT POSITIVE EXPERIENCES
Why anxiety strikes after a stressful event
Assessing your life balance
GROUP MEMBERS TALK ABOUT LIFE BALANCE
Summary of tasks so far
Dealing with difficult tasks
GROUP MEMBERS TALK ABOUT TAKING SMALL STEPS
Part Two
17 Taking the Next Step
Overview
Effects of anxiety
GROUP MEMBERS TALK ABOUT ANXIETY BEHAVIOURS
Escape
Avoidance
Doing less
Safety behaviours
Effects of anxiety behaviours
GROUP MEMBERS TALK ABOUT SAFETY BEHAVIOURS
Examining your responses
Be precise about your fears
Cognitive Behaviour Therapy
GROUP MEMBERS TALK ABOUT RECOVERY
Key skill – accepting change
Finding the motivation for change
Key skill – taking risks
Learning to accept risk
GROUP MEMBERS TALK ABOUT THE RECOVERY
Telling someone about your anxiety problem
Carers
Working out an exposure plan
Listing your goals
GROUP MEMBERS TALK ABOUT EXPOSURE FOR PANIC
Exposure work for OCD
GROUP MEMBERS TALK ABOUT EXPOSURE FOR OCD
Exposure for panic attacks
Coping with a panic attack
Breathing during panic attacks and exposure work
More about breathing
GROUP MEMBERS TALK ABOUT PANIC
Exposure ladders
Visualisation
Panic ladder
Agoraphobia ladder
Specific phobia ladder
Generalised Anxiety Disorder ladder
Travel phobia ladders
Social phobia ladder
GROUP MEMBERS TALK ABOUT EXPOSURE
24 Exposure for OCD
Understanding compulsions
Example: compulsive hand washing
OCD with compulsive thoughts
GROUP MEMBERS TALK ABOUT OBSESSIONS AND
25 Working with a Helper
Arranging help with panic and phobia exposure
Arranging help with OCD exposure
Stopping rituals and compulsive thoughts
Asking for reassurance
GROUP MEMBERS TALK ABOUT WORKING TOWARDS
Your body
Your helper
Mental distractions
Physical distractions
Relaxation
Emotions
Thoughts
Plan an escape route
Reward system
JULIE’S EXPOSURE – PHOBIA
28 Plateaux and Setbacks
Plateaux
Setbacks
Dealing with plateaux and setbacks
GROUP MEMBERS TALK ABOUT PLATEAUX AND
Part Three
29 Anxiety on Trial
Working with thoughts
OCD and thoughts
GROUP MEMBERS TALK ABOUT NEGATIVE THOUGHTS
Anxiety is charged with wilfully misinterpreting the world
Exercise
Anxiety is charged with changing your thought patterns
Ways of countering the four personalities
GROUP MEMBERS TALK ABOUT SUB-PERSONALITIES
GROUP MEMBERS TALK ABOUT EXTREME THINKING
Ways of countering selective attention
GROUP MEMBERS TALK ABOUT SELECTIVE ATTENTION
Anxiety is charged with distorting your intuition
Anxiety is charged with creating self-reproach
Ways of countering distorted intuition and self-reproach
GROUP MEMBERS TALK ABOUT NEGATIVE THOUGHT
An example of Socratic questioning
More questions to ask yourself
Socratic argument and OCD
37 The Verdict
Changing your anxious thinking
Checklist – coping skills for cognitive work
Testing your cognitive work
Cognitive work and OCD
Testing cognitive work for OCD
After the session – all anxiety disorders
Brooding
GROUP MEMBERS TALK ABOUT MAKING CHANGES
Core beliefs
Identifying your core beliefs
40 The Vicious Circle
Core beliefs that drive the vicious circle
OCD and core beliefs
Examining your negative core beliefs
Challenging your negative core beliefs
GROUP MEMBERS TALK ABOUT DEALING WITH THE
Using counter statements for negative core beliefs
Be your own researcher
Part Four
44 Why Me?
Understanding emotions
Simple emotions
Complex emotions
Repression and anxiety
GROUP MEMBERS TALK ABOUT FEELINGS
Expressing your feelings
Identifying your negative emotions
GROUP MEMBERS TALK ABOUT BECOMING OPEN TO
46 Assertiveness
Assertiveness and anxiety
GROUP MEMBERS TALK ABOUT ASSERTIVENESS
Building confidence and self-esteem
Healing your inner child
GROUP MEMBERS TALK ABOUT SELF-ESTEEM
Decision making
Problem solving
49 The Meaning of Life
Are you resisting recovery?
Facing up to difficult issues
GROUP MEMBERS TALK ABOUT ENCOURAGEMENT
Checklist for maintenance factors
GROUP MEMBERS TALK – WORDS OF WISDOM
51 Finale
How are you feeling?
52 It’s Okay to be Me
Further help
Goodbye to the group
38 Extra Information
Appendix 1
Appendix 2
Index
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Free Yourself From Anxiety

Free Yourself From Anxiety

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Published by kimpossible1

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Published by: kimpossible1 on Aug 15, 2011
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