The Cognitive Behavioral Workbook for Anxiety by Knaus, William J. -- Read -- Imperial Library of Trantor

Index

Contents Foreword Introduction

Relief from Fear A No-Blame Approach Dealing with Coexisting Issues A Book Where Science and Practice Meet How This Book Is Structured Postscript

Part 1 Defeating Fear Through Understanding 1. Welcome to the World of Parasitic Anxieties and Fears

Fears and Anxieties as Guardians Putting a Face on Parasitic Anxieties and Fears Anxiety and Fear Are Related but Different Proximity and Time Dimensions Cognitive, Emotional, and Behavioral Interventions Awakening the Force Within Postscript

2. Developing Your Self-Observant Skills

Looking Inward and Outward Intellect, Ingenuity, and Will Directions for Positive Changes Catastrophic Thinking Substituting Challenges for Threats Postscript

3. Overcoming Double Troubles

Recognizing Double-Trouble Thinking Breaking the Vicious Double-Trouble Cycle Exercising Your Reason Three Dimensions of Acceptance Contesting Suffering with Meaning Eliminating Failure Postscript

4. Self-Management Techniques to Defeat Fear

Analyzing the Problem Four Questions for Analyzing Your Fears Starting a Mission Setting Reasonable Goals Creating Objectives Action Planning Executing Your Plan Evaluation as Feedback and Guide Postscript

5. A Multimodal Attack Against Anxieties and Fear

Anxiety: A Helpful Signal for Change Creating Your BASIC-ID Blueprint for Change Postscript

6. Five Steps for Positive Change

Facing Your Fear of Uncertainty A Five-Step Process of Change Postscript

Part II Intensifying Your Campaign Against Fear 7. Developing the Mind to Stop Anxiety

The ABCDE Factor PURRRRS Plan to Build Perspective A Life Journey Postscript

8. Building Emotional Tolerance

Sensations and Interpretations Your Emotions Frustration-Tolerance Training Postscript

9. Behavioral Methods to Quell Fear

The Brain and Fear A Cognitive and Behavioral Way to Address a Fear of Darkness The Behavioral Card-Sort Technique Learning to Relax Making Progress with Desensitization Postscript

10. Breaking the Procrastination-Fear Connection

The Double-Whammy Effect Simple and Complex Procrastination A Procrastination Habit Process Procrastination Diversions Recognizing and Countering Diversions Meeting Schedules Change Involves More Than a Decision A False Loss of Freedom Rewards That Reinforce Procrastination How to Break a Procrastination-Fear Habit The Procrastination Endgame Postscript

11. Overcoming Mixed Anxiety and Depression

A Brief History of Depression The Pits of Depression Powerlessness Thinking Postscript

12. Defusing Worry

Worry Recognition Is It Worry or Anxiety That You Feel? Addressing Your Worries General Techniques for Defeating Worry Postscript

13. Stopping Perfectionist Thinking

Dichotomous Thinking Defeating Perfectionist Extremes Perfect-Person Traps Perfectionist Anxieties for Social Situations Aspiring Versus Requiring Philosophies A Matter of Choice Behavioral Methods for Addressing Perfectionism Postscript

14. Defeating Inhibition

Perils of Inhibition The Parasitic-Anxiety Triangle Techniques to Defeat Inhibition Other Exercises to Defeat Inhibition Postscript

15. Addressing Self-Worth Fears

Avoiding the Contingent-Worth Trap Kelly’s Role Constructs Scripting Empathic Thinking Developing Self-Efficacy Postscript

16. Addressing Social-Evaluation Anxieties

Directions for Social Fears Putting a Face on Social Fears Taking a Social-Fears Inventory Three Levels of Intervention Postscript

17. Vanquishing Panic

Understanding Panic Biology and Panic Three Forms of Panic Explanation Seeking A Case of Managing Panic Goals for Overcoming Panic Panic-Control Simulation Techniques Procrastination and Panic Using the ABCDE Method for Dealing with Panic Thinking Postscript

18. Preventing Anxieties and Fears from Coming Back

Quick Steps to Restore Balance Dealing with the Myth of Perfect Consistency Accepting Lapses Sustaining Lifestyle Changes Design a Preventive Maintenance Plan Postscript