9781845283117.pdf by Fletcher, Emma -- Read -- Imperial Library of Trantor

Index

Contents Who this Book is for Acknowledgements Dedication 1 The Black Hole of Anxiety

Getting equipped Group members talk Ways of using this book Exercise Group members talk

PART ONE

2 Are You Sure it’s Anxiety?

Seeing the doctor What will the doctor do? How shall I talk to the doctor? What will happen next? Group members talk about diagnosis

3 Depression

Can I work on my anxiety while I have depression? Group members talk about treatment

4 Anxiety Disorders

Panic attacks Phobias Generalised anxiety disorder (GAD) Feeling unreal Obsessive compulsive disorder (OCD) Understanding the difference between OCD and phobias Post-traumatic stress disorder (PTSD) Children and young people Keeping an anxiety diary Group members talk about the Anxiety experience

5 Helping Yourself to Overcome Anxiety

Qualities needed for self-help Questionnaire – are you ready for recovery? Group members talk about moving towards recovery

6 Two Key Skills: Goal Setting and Relaxation

Key skill – goal setting Goals need to be realistic Choose specific goals Break goals down into small steps Keep a record of goals and progress Learn from your failures Repeat your goals Example of goal setting – running the marathon Breakdown of first goal Key skill – learning to relax fully Group members talk about relaxation

7 Causes of Anxiety Disorders

How do anxiety disorders develop? Task – measure your stress Group members talk about the build-up to anxiety

8 The Connection between Mind, Body and Spirit

Values and beliefs Understanding more about your body Changing your breathing Key skill – breathing exercise one Group members talk about breathing

9 Taking Exercise to Help Anxiety

Exercise options Establishing a personal exercise programme Exercise ladder Group members talk about exercise

10 Examining Your Diet

Task – recording what you eat Food and drink Your eating pattern Breakfast is important Group members talk about food and drink

11 More about Diet

Understanding the effects of caffeine Checklist – food and drink Compare your diaries Group members talk about caffeine

12 Understanding Alcohol, Nicotine and Other Drugs

Alcohol Nicotine Prescription drugs Street drugs Set your goals Group members talk about alcohol, nicotine and other drugs

13 Your Sleep Patterns

Worrying about sleep Task – deal with your sleep Compare your diaries Group members talk about sleep

14 Positive Experiences

The value of laughter Social contacts Getting out into the fresh air Animals Group members talk about positive experiences

15 Achieving Life Balance and Managing Your Time

Why anxiety strikes after a stressful event Assessing your life balance Group members talk about life balance

16 Review – Lifestyle Changes

Summary of tasks so far Dealing with difficult tasks Group members talk about taking small steps

PART TWO

17 Taking the Next Step

Overview Effects of anxiety Group members talk about anxiety behaviours

18 Examining Anxiety Behaviours

Escape Avoidance Doing less Safety behaviours Effects of anxiety behaviours Exercise Group members talk about safety behaviours

19 What Do You Want to Achieve?

Examining your responses Be precise about your fears Cognitive Behaviour Therapy Group members talk about recovery

20 Looking at Change and Risk

Key skill – accepting change Finding the motivation for change Key skill – taking risks Learning to accept risk Group members talk about the recovery process

21 How Your Anxiety Affects Your Friends and Family

Telling someone about your anxiety problem Carers Group members talk about sharing and isolation

22 Learning about Exposure Work

Working out an exposure plan Listing your goals Group members talk about exposure for panic and phobias Exposure work for OCD Group members talk about exposure for OCD Exposure for panic attacks Coping with a panic attack Breathing during panic attacks and exposure work More about breathing Group members talk about panic

23 Planning Your Exposure

Exposure ladders Visualisation Panic ladder Agoraphobia ladder Specific phobia ladder Generalised anxiety disorder ladder Travel phobia ladders Social phobia ladder Group members talk about exposure

24 Exposure for OCD

Understanding compulsions Example: compulsive hand washing OCD with compulsive thoughts Group members talk about obsessions and compulsions

25 Working with a Helper

Arranging help with panic and phobia exposure Arranging help with OCD exposure Stopping rituals and compulsive thoughts Asking for reassurance Group members talk about working towards recovery

26 Exposure – Coping Skills

Your body Your helper Mental distractions Physical distractions Relaxation Emotions Thoughts Plan an escape route Reward system Group members talk about coping skills

27 Exposure – Your First Goal

Julie’s exposure – phobia Andrew’s exposure – OCD

28 Plateaux and Setbacks

Plateaux Setbacks Dealing with plateaux and setbacks Group members talk about plateaux and setbacks

PART THREE

29 Anxiety on Trial

Group members talk

30 Let the Trial Commence

Working with thoughts OCD and thoughts Group members talk about negative thoughts

31 The First Two Charges Against Anxiety

Anxiety is charged with wilfully misinterpreting the world Exercise Anxiety is charged with changing your thought patterns Exercise Group members talk about anxious thoughts

32 Anxiety is Charged with Distorting Your Personality

The worrier The critic The victim The perfectionist Exercise Ways of countering the four personalities Group members talk about sub-personalities

33 Anxiety is Charged with Extreme Thinking

Ways of countering extreme thinking Group members talk about extreme thinking

34 Anxiety is Charged with Selective Attention

Ways of countering selective attention Group members talk about selective attention

35 The Final Charges Against Anxiety

Anxiety is charged with distorting your intuition Anxiety is charged with creating self-reproach Ways of countering distorted intuition and self-reproach Group members talk about negative thought patterns

36 Another Approach – Logical Argument

An example of Socratic questioning More questions to ask yourself Socratic argument and OCD

37 The Verdict

Changing your anxious thinking Checklist – coping skills for cognitive work Group members talk about coping skills

38 Other Techniques to Use to Change Your Thinking

Testing your cognitive work Cognitive work and OCD Testing cognitive work for OCD After the session – all anxiety disorders Brooding Group members talk about making changes

39 More about Thought Processes

Core beliefs Identifying your core beliefs Group members talk

40 The Vicious Circle

Core beliefs that drive the vicious circle OCD and core beliefs Group members talk

41 Working on Your Negative Core Beliefs

Examining your negative core beliefs Challenging your negative core beliefs Group members talk about dealing with the past

42 Changing Your Negative Core Beliefs

Using counter statements for negative core beliefs Be your own researcher Group members talk

43 Summary of Work with Core Beliefs

PART FOUR

44 Why Me?

Understanding emotions Simple emotions Complex emotions Repression and anxiety Group members talk about feelings

45 Dealing with Withheld Feelings

Expressing your feelings Identifying your negative emotions Group members talk about becoming open to feelings

46 Assertiveness

Assertiveness and anxiety Group members talk about assertiveness

47 Self-confidence and Self-esteem

Building confidence and self-esteem Healing your inner child Group members talk about self-esteem

48 Problems and Decisions

Decision making Problem solving

49 The Meaning of Life

Are you resisting recovery? Facing up to difficult issues Group members talk about encouragment

50 Dealing with Maintenance Factors – Summary

Checklist for maintenance factors Group members talk – words of wisdom

51 Finale

How are you feeling? Group members talk about recovery

52 It’s Okay to be Me

Further help Goodbye to the group

Extra Information Appendix 1 Appendix 2 Appendix 3 Index

A B C D E F G H L M N O P R S T U V W Y

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