Contents
Introduction
Chapter 1: What Is Anxiety and What Causes It?
Symptoms of Anxiety Disorders
Causes of Anxiety Disorders
Assessing Your Anxiety
What Sensations Interfere with Your Life?
Symptom Severity Worksheet
Chapter 2: Types of Anxiety Disorders
Determining Your Anxiety Type
What Are Your Symptom Clusters?
Generalized Anxiety Disorder (GAD)
Phobias
Phobia Self-Assessment Test
Identify Your Social Fears
Chapter 3: Rewiring Your Brain
Getting to Know Your Brain
Taming Your Amygdala
How Your Brain Creates New Habits
Chapter 4: Change Your Diet to Tune Up Your Brain
Getting the Right Brain Food
Balanced Meal Worksheet
Substances that Negatively Affect Your Brain Chemistry
Sugar Awareness Worksheet
Sodium Awareness Worksheet
Chapter 5: Fine-tuning Your Body
Breathing to Relax
Your Daily Breathing Goals
Stretch Away the Tension
Move Your Body to Relax
How Can You Include Exercise in Your Day?
Exercise Worksheet
Sleeping Once Again
Chapter 6: Relearning Calmness
Learning to Let Go
Using Imagery to Achieve a Sense of Peace
Self-hypnosis
Meditation and Prayer
Relaxation Monitoring Worksheet
Hybrid Yoga
Daily Relaxation Worksheet
Chapter 7: Change Your Thinking to Change the Way You Feel
Your Thinking Influences Your Feelings
Restructuring Your Beliefs
What Are Your Automatic Thoughts?
New Automatic Thoughts
Changing Your Assumptions
Correct Your Assumptions
New Assumptions
Restructuring Your Core Beliefs
Refute Your Stressful Core Beliefs
New Core Beliefs
Setting Goals to Boost Your Self-Esteem
Chapter 8: Facing Your Fears
Forms of Avoidance
Identifying Your Avoidant Behaviors
Escape Behavior Identifier Worksheet
Avoidance Behavior Identifier Worksheet
Procrastination Identifier Worksheet
Safety Behavior Identifier Worksheet
Avoidance Timeline
Fear Hierarchy Worksheet
Learning to Recondition Yourself
Steps to Exposure
Imagined Exposure Worksheet 1
Imagined Exposure Worksheet 2
In Vivo Exposure Worksheet
SUDS Exposure Worksheet
Chapter 9: Accepting Your Bodily Sensations
Anxiety Sensitivity
What Are Your Anxiety Symptoms?
Acknowledging Your Bodily Sensations
Learning Interoceptive Exposure
Assess Your Physical Sensations
Identify Your Coping Skills
Overbreathing Worksheet
Running in Place Worksheet
Breath-holding Worksheet
Spinning Worksheet
Swallowing Worksheet
Body Tension Worksheet
Standing Up Worksheet
Staring Worksheet
Shaking Your Head Worksheet
Head Between Your Legs Worksheet
Chapter 10: Preventing Relapse
Minimizing Your Vulnerability
What Are Your Stressors?
Recognizing Your Anxiety Triggers
Cues Planning Worksheet
Managing Setbacks
How Do You Deal with Setbacks?
Integrating Relapse-Prevention Skills into Your Everyday Life
Skills Checkup Worksheet
Relapse-prevention Monitoring Worksheet
About the Author