—Sally Winston, PsyD
You CAN Change Your Worry Habit
Worry Always Gets the Last Word!
CHAPTER 2: It’s All In My Head—and I Wish It Would Leave!
Are You an Equal Opportunity Worrier?
Ordinary Worry: A Workable Relationship
Chronic Worry: A Dysfunctional Relationship
What Does Chronic Worry Do to You?
The Struggle Is Not Just in Your Head
CHAPTER 3: Your Dual Relationship with Worry
The Two-Sided Relationship with Worry
Stance 1: Treat the Worry as an Important Warning
Consult “Non-Experts”—Friends, Family, Coworkers, and Neighbors
Cognitive Restructuring Taken Too Far
Avoidance of Cues and Reminders
Chapter 4: Feeling Afraid in the Absence of Danger: How Odd Is That?
It’s Only a Movie, But It Can Still Scare You
What’s the Purpose of Anxiety?
There’s More to the Brain Than You Think
“Getting Through It” Misses the Point
All Worry Means the Same Thing
How Your Thoughts Are Fooling You
CHAPTER 5: Putting Out Fires with Gasoline, and the Rule of Opposites
Why Can’t You Just Control Your Thoughts?
Thinking: It’s Just What the Brain Does
How Can We Protect Against Danger?
Chapter 6: The Mad Libs of Anxiety: Catch the Worries Before They Catch You
What Are a Worrier’s Two Most Over-Used Words?
Worrying About “What If?” Is Like a Game
Chapter 7: Thinking About Thoughts
Cognitive Behavioral Therapy for Anxiety
Identifying Worrisome Thoughts
Paradoxical Therapy for Anxiety and Worry
Acceptance and Commitment Therapy
Twists and Turns: How Thoughts Can Affect Behavior
Chapter 8: Uncle Argument and Your Relationship with Worry
What’s a Good Relationship with Worry?
Are You Being Heckled By Your Own Thoughts?
Become Less Attached to Your Thoughts
Repeating the Worry Usually Reduces Its Power!
Chapter 9: AHA! Three Steps for Handling Chronic Worry
Do You Worry about Playing with Worries?
Activity—Resume Doing Things That Are Important to You (and Take the Worries with You If Necessary)
Chapter 10: Your Daily Worry Workout
Responding to Intermittent Worry
Set Up Appointments for Worrying
Common Reactions to Worry Appointments
Chapter 11: The Worry Parasite
How a Parasite Takes Over a Snail
How Worry Takes Over Your Life
The Parasitic Effects of Worrying
This Invasion Began with Certain Beliefs
It helps if I expect the worst.
My worry can influence future events.
If something bad happens and I hadn’t worried about it, I’ll feel guilty.
Thoughts are always important.
I am responsible for my thoughts.
What Beliefs Do You Hold About Your Thoughts?
CHAPTER 12: Breaking the Secrecy Trap
Are You Keeping Your Worries to Yourself?
Guidelines to Give Your Support People
Getting Support From Another Key Person
Chapter 13: Specialized Worries: Sleep and Illness
Sleep: Let it Happen, or Make it Happen?
Setting Up Your Bedroom for Restful Sleep
Worry About Sleep is Just…Worry
You Can’t Always Get What You Want
Doubting Your Doctor and Taking the Bait
Worry About Illness Is Just…Worry
Chapter 14: Closing Thoughts: There’s Something Funny About Worry…