No More Anxiety!

by McMahon, Gladeana

• ISBN13: 9781855753815
• ISBN10: 1855753812
• Format: Paperback
• Copyright: 2005-05-30
• Publisher: Karnac Books

Summary

This book offers readers the tools to free themselves from anxiety and learn new patterns of thought that will help them in everyday life. "No More Anxiety" will help anyone who suffers from anxiety to understand the problem and overcome it. Everyone feels anxious at some point but constant anxiety stops us from being able to enjoy life. For some anxiety can be so severe that it stops them from functioning as normal human beings. This clear and concise volume looks at different anxieties, phobias, stress disorders, obsessive-compulsive disorders and burn-out. It promotes the increasingly popular cognitive-behavioral approach and therefore includes very practical advice with related exercises. It also has a section on frequently asked questions and dietary advice. Details on further reading are listed, as well as useful resources for people suffering from anxiety-related disorders. Using cognitive-behavioural technique, this book helps the reader: -understand their bodily reactions to anxiety -consider the role their thinking has in creating or eliminating anxiety -manage their emotions as well as those of other people -develop a range of coping strategies Full of helpful exercises, this book covers everything from differing types of anxiety to stress management techniques. It is a useful guide for family and friends as well as those who experience anxiety.

Table of Contents

About the Author	xi
Introduction	1	(1)
What's special about a cognitive--behavioural approach?	1	(2)
How will This Book Help Me?	3	(1)
What is Anxiety?	4	(8)
Too much of a good thing -- the stress response	4	(2)
Are some people more susceptible?	6	(4)
Could I have learnt to be anxious?	10	(2)
Different Types of Anxiety	12	(4)
Generalized anxiety disorder (GAD)	12	(1)
Obsessive compulsive disorder (OCD)	12	(1)
Hypochondriasis	12	(1)
Post traumatic stress disorder (PTSD)	13	(1)
Phobias	14	(1)
Social phobia	14	(1)
Panic disorder	14	(1)
Burn-out	15	(1)
Frequently Asked Questions	16	(2)
Can my anxiety harm me?	16	(1)
Will I have a nervous breakdown?	16	(1)
Why do I feel so tired?	16	(1)
Would resting be better for me?	16	(1)
Can I really learn to control my anxiety?	17	(1)
What about medication -- isn't there a pill that will cure me?	17	(1)
Becoming Anxiety Free	18	(8)
Help yourself manage stress	18	(1)
Techniques and strategies for managing stress	18	(8)
Anxiety-Free Thinking	26	(34)
The four stages of change	26	(1)
Does optimism pay?	27	(2)
Are my thoughts real?	29	(2)
Faulty thinking	31	(1)
Healthy thinking	32	(1)
Negative thoughts	33	(1)
Types of negative thinking	33	(8)
Edit your thoughts	41	(2)
Challenge your thoughts	43	(5)
Demands that may increase your anxiety	48	(1)
Challenging your demands	49	(3)
Summary	52	(1)
Learn to accept yourself	52	(1)
Tips to help you like yourself	53	(4)
Learn to appreciate yourself	57	(1)
The life audit	57	(2)
Distraction	59	(1)
Anxiety-Free Emotions	60	(20)
Learn to be emotionally smart	60	(4)
Learning to appreciate yourself and others	64	(1)
Other people's emotions	65	(1)
How to deal with strong emotion	66	(4)
Cost--benefit analysis	70	(1)
The role of assertiveness	71	(1)
Shame and humiliation	72	(1)
How to deal with shame and humiliation	73	(1)
Dealing with worry	73	(1)
How to worry constructively	74	(1)
Relaxation	75	(1)
Hyperventilation	76	(1)
How to use coping imagery to deal with negative emotions	77	(3)
Anxiety-Free Actions	80	(34)
Graded exposure	80	(2)
Panic attacks	82	(2)
Using coping imagery to reduce anxiety	84	(2)
Medication	86	(1)
Problem-solving	87	(8)
Assertion training	95	(1)
Assertiveness quiz	95	(1)
Four types of behaviour	96	(4)
What assertiveness involves	100	(2)
Some assertiveness skills	102	(1)
Managing instant reactions	103	(1)
Less is more	103	(1)
More assertiveness skills	103	(3)
Your personal rights	106	(2)
Dealing with difficult situations	108	(1)
Dealing with requests	109	(2)
Handling criticism	111	(1)
Giving criticism	111	(1)
Managing put-downs	112	(2)
What an Anxiety-Free Life Requires	114	(9)
Time management	114	(6)
Stress busting	120	(3)
The Anxiety-Free Diet	123	(5)
Anxiety and dietary tips	123	(1)
What can I do to help myself?	124	(2)
What food can I eat?	126	(2)
What Type of Help is Available?	128	(2)
Talking about the problem	128	(1)
Self-help groups	128	(1)
Learning to relax	128	(1)
Psychotherapy	129	(1)
Medication	129	(1)
Further Reading	130	(1)
Useful Resources	131	(11)
Contact Me	142	(1)
Index	143