Getting the Most from This Book

Anxiety is a gripping, gnawing fear that occurs in the absence of any real threat. This feeling can lead to a level of distress that disrupts everything in your life.

Perhaps you’ve downloaded this e-book because you have a problem with anxiety. You might be struggling with this problem in secret, alone, using strategies that once worked but now seem to consistently fail.

You came to the right place. Welcome.

As you’ll soon see, you are not alone in struggling with anxiety. Scientific research—along with the real-world experience of people who cope successfully with anxiety—has yielded a rich store of solutions. Let this book be your point of access to them.

Remember that you don’t have to believe anything you read here. There’s nothing you have to take on faith. You won’t find any eternal verities or timeless truths. What you will find are tools for change. Use them. Test them. See if they make a difference for you.

The principles and practices in this book come from recognized experts on anxiety, including authors published by Hazelden. This information has been distilled for you here in a single source that you can read in one sitting.

People who join self-help groups based on the Twelve Steps of Alcoholics Anonymous have a saying: “The program works if you work it.” You may find that this describes your experience of this book. To get the most value from it, be willing to do three things: First, consider the ideas presented in each chapter and be willing to change your thinking. Next, experiment with the suggested changes in behavior. Finally, evaluate the results of those changes. Discover which of them make a positive difference for you.

This process of putting ideas into action works best when you take it in “baby steps.” Translate the suggestions from this book into simple changes in thinking and behavior that you can make right away. Make one change at a time, evaluate the results, and then come back to this book for more practical ideas.

Here’s what’s coming up in the following chapters:

• Discover the “anatomy” of anxiety. Anxiety feels like an overpowering, mysterious force. But in reality, it’s made up of discrete elements—thoughts, physical sensations, and behaviors. Stepping back to take these elements apart and examine them one by one is a first step to managing anxiety.
• Learn about the different forms of anxiety. While anxiety is a universal human experience, we experience it in unique ways. An accurate diagnosis lays a foundation for effective treatment and self-care.
• Uncover the sources of anxiety. Your biology and your life experiences are key factors in creating anxiety. In addition, many people find that their strategies for coping with anxiety actually increase their level of distress over the long run. Their “solution” has become part of the problem.
• Discover how you experience anxiety. Ironically, accepting the facts about your current thoughts, feelings, and behaviors opens up the possibility of changing them.
• Know how and when to get help. The earlier you intervene to stop the spiral of anxiety disorders, the sooner you can feel relief. There’s no need to go it alone. Psychotherapy and medication can set the stage for positive change.
• Reclaim your life from anxiety, one day at a time. This book draws on the teachings of Rational Emotive Behavior Therapy (REBT), which has a successful track record for people with anxiety. You can use self-help techniques drawn from REBT and other sources to unravel the patterns of thinking, feeling, and behaving that are linked to anxiety.

As you experiment with the tools for change suggested in this book, you’ll see the effects in your daily life. The process could transform your experience of anxiety—and your life.