How to Control Your Anxiety Before It Controls You by Ellis, Albert -- Read -- Imperial Library of Trantor

Index

Also by Title Page Dedication Table of Contents Foreword Acknowledgments 1 - Why I Am Convinced That You Can Control Your Anxiety Before It Controls You

HOW I OVERCAME MY PUBLIC SPEAKING ANXIETY HOW I OVERCAME MY SOCIAL ANXIETY

2 - What Anxiety Is and How It Often Controls You

HEALTHY AND UNHEALTHY ANXIETY

3 - Luckily, Most of Your Anxiety Is Self-Created and Can Be Uncreated

A CASE OF JOB INTERVIEW ANXIETY

4 - Irrational Beliefs That Make You Anxious

HOW YOU CREATE ACHIEVEMENT ANXIETY DEADLY DEMANDS AND MUSTS THAT LEAD TO ANXIETY

5 - Disputing Your Anxiety-Creating Irrational Beliefs

ANXIETY ABOUT LOVE RELATIONSHIPS REALISTIC OR EMPIRICAL METHODS OF DISPUTING IRRATIONAL BELIEFS LOGICAL METHODS OF DISPUTING IRRATIONAL BELIEFS PRACTICAL AND PRAGMATIC METHODS OF DISPUTING IRRATIONAL BELIEFS

6 - Using Rational Coping Self-Statements

A CASE OF PERFORMANCE ANXIETY

7 - Using Positive Visualization and Modeling

ANOTHER CASE OF PUBLIC SPEAKING ANXIETY USING MODELING METHODS

8 - Using Cost-Benefit Analysis to Control Your Anxiety

A CASE OF DRIVING ANXIETY

9 - Using Educational Methods to Control Your Anxiety

USING PSYCHOEDUCATIONAL MATERIALS USING TEACHING AND PROSELYTIZING METHODS A CASE OF WRITING ANXIETY

10 - Using Relaxation and Cognitive Distraction Methods

USING COGNITIVE DISTRACTION

11 - Using Reframing Methods

A CASE OF ANXIETY ABOUT CRITICISM

12 - Using Problem-Solving Methods to Control Your Anxiety

A CASE OF ANXIETY ABOUT MAKING PERSONAL DECISIONS

13 - Using Unconditional Self-Acceptance (USA)

THE EXISTENTIAL SOLUTION TO UNCONDITIONAL SELF-ACCEPTANCE THE ELEGANT SOLUTION TO UNCONDITIONAL SELF-ACCEPTANCE A CASE OF EGO-ANXIETY

14 - Using Unconditional Acceptance of Others to Control Your Anxiety

CONTROLLING YOUR ANGER BEFORE IT CONTROLS YOU USING UNCONDITIONAL OTHER-ACCEPTANCE (UOA) A CASE OF ANGER AND SOCIAL ANXIETY

15 - Using Rational Emotive Imagery

A CASE OF PANIC ABOUT IMPORTANT FAILURE

16 - Using Shame-Attacking Exercises to Control Your Anxiety

A CASE OF ANXIETY-INDUCED RESTRICTED LIVING

17 - Some Forceful and Dramatic Methods of Controlling Your Anxiety

SEXUAL ANXIETY AND INADEQUACY A CASE OF SEXUAL PANIC SOME FORCEFUL AND DRAMATIC METHODS OF DISPUTING IRRATIONAL BELIEFS

18 - Firmly Convincing Yourself of Your Rational and Self-Helping Beliefs

A CASE OF PANIC WHEN PRESENTING AT STAFF MEETINGS

19 - Using a Sense of Humor to Control Your Anxiety

USING RATIONAL HUMOROUS SONGS

20 - Using Exposure and Behavioral Desensitization

A CASE OF SUBWAY RIDING ANXIETY AND PANIC ABOUT PANIC A CASE OF ANXIETY ABOUT SUBMITTING TERM PAPERS

21 - Tolerating and Staying in Anxiety-Provoking Situations

A CASE OF ANXIETY ABOUT CRITICISM AT WORK

22 - Using Reinforcement Methods to Control Your Anxiety

A CASE OF ANXIETY ABOUT SHOWING COMPETENCY

23 - Using Penalties to Control Your Anxiety 24 - Using the Method of Fixed Role-playing to Control Your Anxiety

A CASE OF ANXIETY ABOUT TRYING FOR A BETTER JOB

25 - What About Biology and the Use of Medications? 26 - A Remarkably Efficient Way to Control Your Anxiety Before It Controls You 27 - 104 Rational Maxims to Control My Anxious Thinking

MINIMIZING MY ABSOLUTISTIC MUSTS, SHOULDS, OUGHTS, AND DEMANDS AND THE IRRATIONAL BELIEFS THAT GO WITH THEM DEALING WITH CATASTROPHIZING THOUGHTS ABOUT THE FUTURE REBT INSIGHTS THAT WILL SIGNIFICANTLY HELP ME APPLYING A COST-BENEFIT ANALYSIS TO WHAT I DO OVERCOMING MY DIRE NEED FOR CERTAINTY AND PERFECTIONISM HOW I CAN USE MODELING METHODS USING PROBLEM-SOLVING METHODS USING FAITH, HOPE, PURPOSIVENESS, AND CARING FOR ONESELF AND OTHERS HOW I CAN REFRAME SOME ADVERSITIES USING IMAGERY TO CONTROL MY ANXIETY USING DISTRACTION METHODS OF INTERRUPTING MY ANXIETY SOME ALTERNATIVE RATIONAL BELIEFS I CAN USE

28 - 62 Rational Maxims to Control My Anxious Feelings and My Bodily Reactions to Anxiety

WORKING TO ACHIEVE UNCONDITIONAL SELF-ACCEPTANCE (USA) WORKING TO ACHIEVE UNCONDITIONAL OTHER-ACCEPTANCE (UOA) TAKING RESPONSIBILITY AS A MEMBER OF MY SOCIAL GROUP ENHANCING MY SOCIAL SKILLS AND PLEASURES USING SUPPORT AND REASSURANCE FOCUSING ON THE PLEASURES AND GOOD ASPECTS OF LIFE WORKING TO CREATE HEALTHY EMOTIONS USING A SENSE OF HUMOR ACKNOWLEDGING MY BIOLOGICAL AND PHYSICAL PROPENSITIES AND LIMITATIONS

29 - 65 Rational Maxims to Help Me Act Against My Discomfort Anxiety and My Irrational Fears

ACQUIRING HIGH-FRUSTRATION TOLERANCE USING HOMEWORK ASSIGNMENTS USING EXPOSURE OR IN VIVO DESENSITIZATION ACTING TO EXPRESS MYSELF AND ASSERT MYSELF ACTING, ACTING, ACTING AGAINST MY ANXIETIES

Selected References About the Authors Copyright Page

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