The Practicing Happiness Workbook How Mindfulness Can Free You From the Four Psychological Traps That Keep You Stressed, Anxious, and Depressed by Baer, Ruth -- Read -- Imperial Library of Trantor

Index

Contents Acknowledgments Foreword How This Book Will Help You

Psychological Traps How Mindfulness Skills Helped Glenn Why I Wrote This Book How This Book Is Organized How to Make the Best Use of This Book Frequently Asked Questions

Welcoming All Visitors to the Mind

Problem-Solving Mode How Mindfulness Helps Acceptance Mode Introduction to Practicing Mindfulness Why It’s Helpful to Practice Mindfulness

Rumination

Helpful and Unhelpful Ways of Thinking About Problems Common Topics of Rumination Consequences of Rumination Rumination Is a Psychological Trap How Mindfulness Helps with Rumination Chapter Summary

Avoidance

Suppressing Unwanted Thoughts and Feelings Other Forms of Avoidance Why It’s Difficult to Recognize Avoidance Behavior Why We Fall into the Avoidance Trap How Mindfulness Helps with Avoidance Another Metaphor: Passengers on the Bus Working with Your Avoidance Patterns Chapter Summary

Emotion-Driven Behavior

Losing Control Under Stress What Is an Emotion? The Three Components of an Emotion Why Do We Have Emotions? Emotion-Driven Behavior Can Be a Trap Secondary Emotions “But What If I Really Am Overreacting?” How Mindfulness Helps with Emotion-Driven Behavior Introductory Exercises for Practicing Mindfulness of Urges Remembering the Attitude of Friendly Curiosity Chapter Summary

Self-Criticism

Criticism from Others Self-Criticism The Consequences of Harsh Self-Criticism Why Do We Criticize Ourselves So Harshly? Shame and Fear of Rejection Is Shame the Same as Guilt? Harsh Self-Criticism Is a Psychological Trap How Mindfulness Helps with Self-Criticism Exercises for Defusing from Self-Critical Thoughts Final Thoughts about Psychological Traps Looking Ahead Chapter Summary

Values and Goals

Building a Meaningful Life Traps We Fall into When Pursuing Values and Goals Identifying Your Values and Goals How Mindfulness Helps with Values and Goals Chapter Summary

Mindful Observation

Mindful Observation: Introductory Exercises Mindful Observation of Daily Activities Mindful Observation of Breathing Mindful Breathing with Other Sensations Chapter Summary

Mindful Observation with Labeling

One-Word Labeling One-Sentence Labeling Mindful Labeling in Daily Life More About Emotion Labeling Working with Judgments Mindful Labeling of Judgments Distinguishing Preferences from Judgments Letting Go of Labeling When It’s Not Necessary Chapter Summary

Acting with Awareness

What the Raisin Exercise Reveals About Acting Mindfully Mindful Walking in Ordinary Life Multitasking Mindful Rushing Flow Chapter Summary

Acceptance and Willingness

Understanding Acceptance How the Body Scan Fosters Mindful Acceptance Why It Makes Sense to Focus on the Body What If the Body Scan Is Intensely Difficult and Unpleasant? Chapter Summary

Self-Compassion

The Many Benefits of Self-Compassion Concerns About Self-Compassion What Self-Compassion Is and Isn’t Five Ways to Cultivate Self-Compassion How to Validate Your Thoughts and Feelings in Difficult Situations When Your Thoughts and Feelings Don’t Seem to Make Sense The Value of Self-Validation Looking Ahead Chapter Summary

Exercises for Combining the Skills

Navigating Adversity with Mindfulness Combining Mindfulness Skills to Work with Difficult Situations Taking the Practices into Daily Life Chapter Summary

Mindfulness and Happiness

Mindfulness and Positive Emotions Mindfulness, Meaning, and Purpose Mindfulness and Well-Being in Unpleasant Situations Mindfulness and Facing Adversity Cultivating Happiness Summing Up and Looking Ahead

Resources

Websites: Information About Mindfulness Websites: Insight Meditation Retreat Centers Recommended Reading Books for Professionals Recordings of Mindfulness Exercises

References About the Author