Foreword | p. xi |
Guidance note | p. xiii |
The CBT approach to worrying | p. xv |
Acknowledgements | p. xix |
About the Authors | p. xxi |
Stop worrying in four weeks | p. 1 |
What is worry? | p. 3 |
What can be done about it? | p. 4 |
At the beginning | p. 5 |
To begin with: how much have you worried over the past week? | p. 10 |
The beginning | p. 12 |
Distraction | p. 16 |
Concentration | p. 20 |
Whirling thoughts | p. 24 |
Talking about worrying | p. 28 |
Relaxation | p. 32 |
I must = I want to | p. 36 |
How much have you worried over the past week? | p. 40 |
Worrying and writing worries down | p. 44 |
Top 3 | p. 48 |
Positive future | p. 52 |
Negative future | p. 56 |
Probable future | p. 60 |
The next time | p. 64 |
Catch thoughts when relaxed | p. 68 |
How much have you worried over the past week? | p. 72 |
A word in the meantime | p. 73 |
Writing exercise | p. 76 |
Three-scenarios writing exercise | p. 80 |
Scoring | p. 84 |
Next worry | p. 89 |
Not now but later and looking at things differently | p. 94 |
Writing | p. 98 |
Relaxation | p. 102 |
How much have you worried over the past week? | p. 106 |
Three-column exercise | p. 110 |
Make a decision | p. 118 |
Looking forward | p. 122 |
Catch your thoughts | p. 126 |
A realistic approach | p. 130 |
Free choice | p. 134 |
A positive day | p. 138 |
How much have you worried over the past week? | p. 142 |
End of Part 1 | p. 144 |
Worrying for advanced students | p. 147 |
Favourite worries | p. 131 |
I am not good enough | p. 151 |
Nobody likes me | p. 153 |
I can't do that | p. 155 |
I won't be able to cope | p. 157 |
I am stupid | p. 159 |
I don't know what I want | p. 160 |
I am a failure | p. 162 |
I hope I'm not going mad | p. 163 |
Another exercise for readers in the meantime | p. 164 |
Why am I worrying so much? | p. 164 |
When will this stop? | p. 165 |
But that's just the way I am | p. 167 |
I must stop thinking like this | p. 168 |
It would be better if I wasn't here any more /I'm a burden to others | p. 170 |
Life won't get any better/I have no future /Life has no meaning | p. 171 |
Treatment of obsessive worrying about suicide | p. 173 |
Fixed times to think about suicide | p. 173 |
Worrying in metaphors and with exaggeration | p. 177 |
Worrying as self-protection and self-torture | p. 178 |
Final exercises | p. 179 |
Conclusion | p. 181 |
More information about worrying | p. 182 |
Tips for those providing specialist help | p. 182 |
References | p. 183 |
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