Anxiety and Depression Workbook For Dummies

by Smith, Laura L.

• ISBN13: 9781119867425
• ISBN10: 1119867428
• Edition: 2nd
• Format: Paperback
• Copyright: 2022-04-19
• Publisher: For Dummies

Summary

Tackle anxiety and depression head-on with this practical workbook

If you're one of the millions of people affected by—or whose loved ones are affected by—anxiety and depression, you're probably looking for strategies to help subdue or even transcend these debilitating and painful disorders. In that case, Anxiety and Depression Workbook For Dummies is a great place to start.

This book is filled with chapters that cut across diagnostic categories, incorporating treatment techniques based on Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, Emotion Focused Therapy, and Interpersonal Therapy. Use the techniques explored in this book to start making real changes, which can quickly lead to you feeling better. It also includes:

• Practical and hands-on descriptions of mindfulness-based practices you can implement immediately
• Brand-new updates to reflect modern changes in technology, social media, and the prevalence of loneliness
• Consideration of the pros and cons of medications and other biological interventions for depression and anxiety, including exploration of the placebo effect
• Additional worksheets online available for download

Perfect for anyone trying to work through the challenging issues presented by anxiety and depression, for those trying to help a loved one do the same thing, or for those in therapy, this book is an excellent supporting resource that can help contribute to positive changes in the lives of people affected by emotional distress.

Author Biography

Laura L. Smith, PhD, is a clinical psychologist and former President of the New Mexico Psychological Association. She presents workshops and classes on cognitive therapy and mental health issues for national and international audiences.

Table of Contents

Introduction 1

About This Book 1

Foolish Assumptions 2

Icons Used in This Book 2

Beyond the Book 3

Where to Go from Here 3

Part 1: Dissecting Distress and Preparing a Plan 5

Chapter 1: Sorting Out Symptoms of Anxiety and Depression 7

Dwelling on Negative Thoughts 8

Blue and Anxious Behavior 10

Physical Funkiness 11

Emotions of Anxiety and Depression 12

Reflecting upon Relationships 13

Plotting Your Personal Problems Profile 14

Choosing Your Challenge 16

When and Where to Get More Help 17

Chapter 2: Discovering the Beginnings 21

Biological and Genetic Influences 21

Plotting Out a Lifeline 23

Surveying Current Stress 31

Drawing Conclusions 33

Chapter 3: Overcoming Obstacles to Change 35

Change-Blocking Beliefs 35

Detecting beliefs standing in your way 36

Blasting through beliefs blocking your path 39

Searching for Self-Sabotage 41

Stopping self-sabotage 42

Rewriting your self-sabotaging scripts 44

Chapter 4: Minding Your Moods 47

Deciphering Body Signals 47

Connecting the Mind and Body 50

Putting Events, Feelings, and Sensations Together 51

Becoming a Thought Detective 53

Part 2: Thinking About Thinking: Thought Therapy 59

Chapter 5: Untangling Twisted Thinking 61

Introducing the Reality Scramblers 62

Recording Reality Scramblers on Thought Trackers 64

Making the Wrong Judgment 67

Shoulding on yourself 68

Making critical comparisons 69

Tagging yourself with loathsome labels 71

The Blame Game 74

Doing What You Can to Solve the Problem 76

Chapter 6: Indicting and Rehabilitating Thoughts 79

From Arraignment to Conviction: Thought Court 79

Examining a sample case in Thought Court 80

Putting your thoughts on trial 83

Reviewing more Thought Court cases 86

After the Verdict: Replacing and Rehabilitating Your Thoughts 88

Getting a little help from a friend 89

Traveling to the future 91

Recalculating risks 93

Imagining the worst 96

Reflections on Chapter 6 99

Chapter 7: Looking at Problematic Assumptions 101

Examining Unhelpful Beliefs 102

Recognizing your problematic assumptions 103

How assumptions work 106

The origins of assumptions 108

Changing Your Assumptions 109

Distinguishing the past from the present 109

Tallying up costs and benefits 112

Taking direct action against problematic assumptions 115

Chapter 8: Managing Mindfulness and Achieving Acceptance 119

Making Space for Meditation 120

Thoughts are just thoughts 120

Practicing meditation 120

Start by Losing Your Mind! 121

Distinguishing between observing and evaluating 121

Tuning in and tuning out mind chatter 124

Playing with your mind chatter 125

Arriving at Acceptance 127

Connecting with Now 129

Part 3: Actions Against Angst: Behavior Therapy 133

Chapter 9: Facing Feelings: Avoiding Avoidance 135

What’s Wrong with Avoidance? 136

How do you avoid? 138

Interrupting avoidance 140

Exposure: Jumping in Feet First 141

Identifying your fears 141

Developing an exposure plan 141

Chapter 10: Lifting Mood Through Exercise 145

How Much Is Enough? 145

The Case for Health Improvement 147

Fitting Exercise into Your Life 149

Setting your personal goal 150

Committing to health 151

What to Do When Willpower Wilts 151

Fighting demotivating thoughts 151

Keeping track of your progress 153

Chapter 11: Entertaining Enjoyment 157

What’s Your Pleasure? 157

Poisonous Pleasures 160

Pleasure Busters 161

Deciding to deserve fun 161

Finding fun frivolous? 162

Pleasure-pooping predictions 164

Chapter 12: Moving and Tackling Life’s Problems 167

The Motivation Myth 167

Organizing Your Problem with S.O.C.S. 170

Sizing things up (S) 170

Collecting options (O) 172

Considering consequences (C) 173

Selecting the most reasonable options 175

Reviewing your work 176

Part 4: Focus on Physical Feelings 179

Chapter 13: Sleeping Soundly for Emotional Health 181

Recognizing the Importance of Sleep 182

Tracking Your Sleep 183

Sleep Guidelines 184

Drinking and eating before bed 185

Bedtime routines 185

Sleep setting 185

Associations and Sleep 186

Relaxation and Sleep 187

Dream Demons 188

Thinking About Sleep 189

Making Sleep More Efficient 190

My Sleep Plan 192

Chapter 14: Making the Medication Decision 193

To Take or Not to Take 194

Preparing Your Prescriber 196

Sizing Up Side Effects 199

Part 5: Relationship Therapy 201

Chapter 15: Restoring Relationships 203

Revealing the Emotion-Relationship Connection 204

Enhancing Your Relationship 205

Talking together 206

Delightful doings 208

Dealing with Relationship Loss 210

Moving on 211

Becoming active 211

Chapter 16: Smoothing Out Conflict 215

Overriding Defensiveness 215

Shining light on your defensive behavior 217

Check, please 218

Don’t refuse to defuse 219

Discovering the Problem Isn’t All About You 220

Talking About the Tough Stuff 221

Shifting the focus with I Messages 221

Softening the blow through buffering 222

Part 6: Looking Beyond Anxiety and Depression 225

Chapter 17: Reining in Relapse 227

Sizing Up Your Risk of Relapse 227

Not Letting Relapse Sneak Up on You 229

Having a Fire Extinguisher Ready 231

Keeping the Ball Rolling 235

Doing the right things 235

Disrupting satisfaction interrupters 237

Chapter 18: Promoting Positives 241

Focusing on Gratitude 242

Keeping track of the things that make you grateful 242

Writing testimonials 243

Making the World a Bit Nicer 246

Letting Go 248

Exercising Self-Control 250

Discovering What’s Really Important 251

Finding Meaning Before Your Funeral 253

Part 7: The Part of Tens 255

Chapter 19: Ten Reasons to Seek Additional Support 257

You Feel Hopeless 257

You Feel Like Ending Your Life 258

You’re Getting into Trouble at Home 258

You’re Having Trouble at Work or School 258

You Want to Isolate from Others 259

You’re Abusing Drugs or Alcohol 259

You Feel Overly Agitated 259

You Can’t Control Your Temper 260

You Can’t Get Motivated to Do Anything 260

Family and Friends Worry About You 260

Chapter 20: Ten Ways to Help a Loved One with Anxiety or Depression 261

Listening without Judging 261

Learning More 262

Staying in Touch 262

Separating the Emotion from the Person 262

Offering a Hand with Finding Help 263

Providing Hope 263

Taking a Walk 263

Helping with Daily Chores 264

Not Blaming Yourself 264

Taking Care of Yourself 264

Index 265