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Index
Introduction About This Book An Important Message to Our Readers Conventions Used in This Book What You're Not to Read Foolish Assumptions How This Book Is Organized Part I: Detecting and Exposing Anxiety Part II: Battling Anxiety Part III: Letting Go of the Battle Part IV: Zeroing in on Specific Worries Part V: Helping Others with Anxiety Part VI: The Part of Tens Icons Used in This Book Where to Go from Here Part I Chapter 1: Analyzing and Attacking Anxiety Anxiety: Everybody's Doing It Tabulating the Costs of Anxiety What does anxiety cost you? Adding up the cost to society Recognizing the Symptoms of Anxiety Thinking anxiously Behaving anxiously Finding anxiety in your body Seeking Help for Your Anxiety Matching symptoms and therapies Choosing where to start Finding the right help Chapter 2: Examining Anxiety: What's Normal, What's Not Knowing When Anxiety Is a Help and When It's a Hindrance Presenting the Seven Types of Anxiety Generalized anxiety disorder: The common cold of anxiety Social phobia: Avoiding people Panic disorder: Way beyond everyday anxiety Agoraphobia: Panic's companion Specific phobias: Spiders, snakes, airplanes, and other scary things Post-traumatic stress disorder: Feeling the aftermath Obsessive-compulsive disorder: Over and over and over again Seeing How Anxiety Differs from Other Disorders Chapter 3: Sorting Through the Brain and Biology Examining the Anxious Brain Seeing how the brain's circuits are connected Communicating chemicals Preparing to Fight or Flee Mimicking Anxiety: Drugs, Diet, and Diseases Exploring anxiety-mimicking drugs Ingesting anxiety from your diet Investigating medical anxiety imposters Chapter 4: Clearing the Roadblocks to Change Digging Out the Roots of Anxiety It's in my genes! It's how I was raised! It's the world's fault! Finding Self-Acceptance Having Second Thoughts about Change Deciding to Get the Show on the Road Arguing with your arguments Taking baby steps Watching Worries Come and Go Following your fears Writing about your worries Getting Help from Others Seeking the right therapies Seeking the right therapist Part II Chapter 5: Becoming a Thought Detective Distinguishing Thoughts from Feelings Blocking the blues Getting in touch with your feelings Getting in touch with your thoughts Tracking Your Thoughts, Triggers, and Feelings Tackling Your Thoughts: Thought Therapy Weighing the evidence: Thought court Rethinking risk Deconstructing worrisome scenarios Cultivating Calm Thinking Considering a "friend's" perspective Creating calm Affirming affirmations? Chapter 6: Watching Out for Worry Words Stacking Sticks into Bonfires of Anxiety Encountering extremist words Misrepresenting with all-or-none, black-or-white words Running into judging words Turning to victim words Tracking Your Worry Words Refuting and Replacing Your Worry Words Exorcising your extremist words Disputing all-or-none Judging the judge Vanquishing victim words Chapter 7: Busting Up Your Agitating Assumptions Understanding Agitating Assumptions Sizing Up Anxious Schemas Recognizing schemas Assessing your agitating assumptions Coming Down with a Case of Anxious Schemas Acquiring assumptions in childhood Shattering your reasonable assumptions Challenging Those Nasty Assumptions: Running a Cost/Benefit Analysis Analyzing perfection Tabulating approval Reviewing vulnerability Counting up control Debating dependency Challenging your own anxious schemas Designing Calm, Balanced Assumptions Tempering perfectionist tendencies Balancing an approval addict Balancing vulnerability Relaxing control Diminishing dependency Above All: Be Kind to Yourself! Chapter 8: Facing Fear One Step at a Time Exposure: Coming to Grips with Your Fears Getting ready by relaxing Understanding your fears Constructing a staircase of fear Imagining the worst Facing your fears (gulp) Conquering All Types of Fears Waging war on worry: GAD Fighting specific and social phobias Pushing through panic and agoraphobia Taking on post-traumatic stress disorder Overriding an obsessive-compulsive disorder Expecting the Impossible Chapter 9: Considering Medications and Other Physical Treatment Options Making Up Your Mind About Medications The downside of medications The upside of medications Understanding Medication Options Antidepressants Benzodiazepines Miscellaneous tranquilizers Beta blockers Atypical antipsychotics Mood stabilizers A few intriguing medication options Searching for Supplements Viva vitamins! Sifting through the slew of supplements Stimulating the Brain Vagus nerve stimulation (VNS) Deep brain stimulation (DBS) Transcranial magnetic stimulation (TMS) Part III Chapter 10: Looking at Lifestyle Friends and Family — Can't Live with 'em, Can't Live without 'em Staying connected to others Delegating for extra time Just saying "no" Ready . . . Exorcise! Don't wait for willpower — Just do it! Working in your workout The ABCs of Getting Your Zs Creating a sleep haven Following a few relaxing routines What to do when sleep just won't come Designing Calm Diets Enjoying small, frequent portions Following nutritional common sense Chapter 11: Relaxation: The Five-Minute Solution Blowing Anxiety Away Discovering your natural breathing pattern Breathing like a baby Using panic breathing in high-stress situations Relaxing Your Whole Body Knowing what to expect Discovering the progressive muscle technique Applying Relaxation in Tense Situations Relaxing through Your Senses Sounds to soothe the savage beast Only the nose knows for sure Massaging away stress Chapter 12: Creating Calm in Your Imagination Letting Your Imagination Roam Imagining touch Recalling sounds Remembering tastes Conjuring up smells Painting pictures in your mind Full Sensory Imaging Relaxing at the beach A forest fantasy Customizing Your Own Images Chapter 13: Mindful Acceptance Accepting Anxiety? Hey, That's a Switch! Taking a calm, dispassionate view Tolerating uncertainty Being patient with yourself Letting Go of Ego Inflating and deflating the self-esteem balloon Appreciating your imperfections Connecting with the Here and Now Making contact with the present Putting worries about the future to rest Mindfully meditating Accepting Mindfulness into Your Life Savoring Spirituality Part IV Chapter 14: Facing a Career Crisis and Financial Woes Meeting Job Worries Head-On Shoring up your resume Finding flexibility in your career view Considering careers with stability Keeping the right focus Taking Stock of Your Resources Tallying up your financial balance sheet Knowing your personal assets and liabilities Committing to a New Game Plan Setting short-term goals Planning for the long haul Chapter 15: Keeping Steady When the World Is Shaking Assessing Your Risks Looking at the likelihood of dying from a natural disaster Tabulating your personal risks Preparing a Plan for Realistic Worries Imagining and Dealing with the Worst Rethinking uncertainty and anxiety Rethinking your ability to cope Going right at your worries Doing Your Part to Improve the World Helping the environment Volunteering in disasters Chapter 16: Staying Healthy Figuring Out the Connection between Worry and Health Recalculating the Costs and Benefits of Health Worry Tabulating Risks of the Modern World Examining the evolving realities of diseases and treatments Weighing local versus global health risks Watching out for exaggerated claims Taking an Inventory of Your Personal Health Checking out your lifestyle Accepting your genetic risks Designing a Health Action Plan Chapter 17: Keeping Out of Danger Evaluating Your Actual, Personal Risks Maximizing Your Preparedness Taking charge of personal safety Avoiding unnecessary risks Dealing with Trauma Thinking through what happened Exposing yourself to the incident Accepting a Certain Degree of Uncertainty Choosing to put yourself in high-risk situations Experiencing danger in everyday places Part V Chapter 18: When a Family Member or Friend Suffers from Anxiety Discovering Whether Your Loved One Suffers from Anxiety Talking Together about Anxiety Helping without owning the albatross Avoiding blame When help turns into harm Guiding the Way Coaching the right way Looking at a coach in action Teaming Up against Anxiety Accepting Anxiety with Love Chapter 19: Recognizing Anxiety in Kids Separating Normal from Abnormal Inspecting the Most Common Childhood Anxiety Disorders Leaving parents: Separation anxiety disorder Worrying all the time: Generalized anxiety disorder Focusing on phobias: Specific phobias Connecting with others: Social phobia Anxious repetition: Obsessive-compulsive disorder Rare anxieties among children Chapter 20: Helping Kids Conquer Anxiety Nipping Anxiety in the Bud Early mastery experiences Fine-tuning emotions Inoculating against anxiety Taking precautions via parenting style Helping Already Anxious Children Helping yourself first Modeling mellow Leading children through anxiety Relaxing to reduce anxiety Exorcizing anxiety through exercise Getting Help from Others Who to get help from What to expect at the first session What happens in therapy? Part VI Chapter 21: Ten Ways to Stop Anxiety Quickly Breathing Out Your Anxiety Talking with a Friend Exercising Aerobically Soothing the Body Drinking Tea Challenging Your Anxious Thinking Listening to Music Finding Distractions Having Sex Staying with the Moment Chapter 22: Ten Ways to Deal with Relapse Expecting Anxiety Counting the Swallows Checking Out Why Anxiety Returned Seeing a Doctor Revisiting What Worked Before Doing Something Different Getting Support Considering Booster Sessions Looking at the Stages of Change Accepting Anxiety Chapter 23: Ten Signs That You Need Professional Help Having Suicidal Thoughts or Plans Feeling Hopeless Handling Anxiety and Depression Trying to No Avail Struggling at Home Dealing with Major Problems at Work Suffering from Severe Obsessions or Compulsions Understanding Post-Traumatic Stress Disorder Going through Sleepless Nights Getting High Finding Help Appendix: Resources for You Self-Help Books Resources to Help Children Accessing Web Sites to Discover More about Anxiety
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