Mindfulness and Acceptance Workbook for Anxiety 2d Edition by Forsyth, John -- Read -- Imperial Library of Trantor

Index

Cover Contents Acknowledgments Prologue—Does This Workbook Really Work?

WORKBOOK STUDY

Improvements in Skills to Disarm Anxiety and Fear What About Anxiety and Fear? What Accounts for the Good Outcomes?

THE TAKE-HOME MESSAGE

Introduction

FREEDOM FROM ANXIETY MANAGEMENT A NEW WAY OUT OF YOUR WORRIES, ANXIETIES, AND FEARS HOW TO USE THIS BOOK

Put Taking Care of Yourself on Your To-Do List Make Reading a Priority Be Patient and Pace Yourself Some Concepts and Themes Will Be Repeated for a Reason Use the Worksheets, Audio Files, and Other Resources from the Workbook’s Companion Website Use the Workbook on Your Own or as Part of Your Therapy

OUR JOURNEY: WHY WE WROTE THIS BOOK BEGIN YOUR JOURNEY

PART 1: PREPARING THE WAY FOR SOMETHING NEW

Chapter 1: Choose a New Approach to Get a Different Outcome

YOU HAVE CHOICES LEARNING TO BE RIGHT WHERE YOU ARE WHAT IS ACT?

Accept—Choose—Take Action Accept Choose Take Action

WHY ACT? WHY ACCEPTANCE AND ACTION ARE VITAL ACT CAN HELP YOU WITH YOUR ANXIETY AND IMPROVE YOUR LIFE HOPE AND CHANGE: THE ACT WITH ANXIETY WAY YOUR COMMITMENT TO CHANGE LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 2: You Are Not Alone: Understanding Anxiety and Its Disorders

YOU’RE NOT ALONE PAUSE AND GET CENTERED WHAT IS THE NATURE OF ANXIETY AND FEAR?

Fear—The Present-Oriented Basic Emotion Anxiety—The Future-Oriented Emotion Normal Fear and Anxiety Keep Us Out of Trouble What About My Fear and Anxiety?

IDENTIFYING YOUR TYPE OF ANXIETY PROBLEM

Panic Attacks How Panic Attacks May Turn Into Panic Disorder Specific Phobias Social Anxiety Disorder Obsessive-Compulsive Disorder Post-traumatic Stress Disorder Generalized Anxiety Disorder

ANXIETY DISORDERS HAVE MUCH IN COMMON OTHER PROBLEMS WITH ANXIETY DISORDERS

Depression Alcohol Abuse Medical Conditions Medications for Anxiety and Depression

TAKING STOCK: A LOOK AT YOUR ANXIETY PROBLEMS THE SHINING LIGHT AT THE END OF THE TUNNEL LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 3: Confronting the Core Problem: Living to Avoid Fear and Anxiety Is No Way to Live

STAYING WITH YOUR BREATH INSTEAD OF RUNNING AWAY AVOIDING ANXIOUS DISCOMFORT IS THE PROBLEM

Panic Disorder Specific Phobias Social Anxiety Disorder Obsessive-Compulsive Disorder Post-traumatic Stress Disorder Generalized Anxiety Disorder

THERE IS HOPE—YOUR LIFE CAN BE DIFFERENT!

How Do You Scratch Your Anxiety Itch? Become Mindful When Your Mind Beats You Up Don’t Believe Us or Your Mind—Trust Your Experience

LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 4: Myths About Anxiety and Its Disorders

COMMON MYTHS ABOUT ANXIETY AND FEAR

Myth #1: Anxiety Problems Are Biological and Hereditary Myth #2: Intense Anxiety Is Abnormal Myth #3: Anxiety Is a Sign of Weakness Myth #4: Anxiety Can and Must Be Managed to Live a Vital Life

WHERE THE MYTHS WILL TAKE YOU IF YOU LET THEM PAUSE AND COME BACK TO YOUR BREATH LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 5: Letting Go of Old Myths Opens Up New Opportunities

THE PLACES YOU’LL GO WHEN YOU LET GO OF THE MYTHS WHAT FUELS THE MYTHS AND KEEPS THEM ALIVE?

The Mind Trap: Fusion with Your Thoughts, Images, and Memories Evaluating Your Experiences Avoiding Your Experiences Reason Giving for Your Behavior

LEARNING TO OBSERVE YOUR EXPERIENCE

Mind Watching Take Your Mind and Body for a Walk Stay and Ride Out the Storm

LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

PART 2: STARTING A NEW JOURNEY

Chapter 6: Facing the Costs to Take Charge of Your Life

COSTS OF ANXIETY MANAGEMENT

The Example of Susan

WHAT HAVE YOU BEEN DOING ABOUT YOUR WAFs?

Taking Stock of Your Anxiety Management History Taking Stock of Your Coping Strategies How Have Your Coping Strategies Worked?

PAUSING IN THE NOW LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 7: What Matters More to You: Managing Anxiety or Living a Good Life?

TAKE STOCK OF THE TIME YOU DO HAVE I’M STUCK AND AT MY WIT’S END—NOW WHAT? LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 8: Ending Your Struggle with Anxiety Is the Solution

ENDING THE TUG-OF-WAR WITH ANXIETY THE EXHAUSTING FIGHT WITH WAF MONSTERS WHERE ARE YOU IN CONTROL?

When Control Works When Control Doesn’t Work Anxiety Is Not a Hot Stove: Even When You Pull Away, You Still Get Burned

YOU CAN RUN, BUT YOU CAN’T HIDE FROM YOURSELF

You Can’t Argue Away Your WAFs You Can’t Control Anxiety by Talking Yourself Out of It

EXPERIENCING IS THE ANSWER LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 9: You Control Your Choices, Actions, and Destiny

YOU HAVE CONTROL OVER THE CHOICES YOU MAKE YOU CAN CONTROL YOUR ACTIONS YOU CAN CONTROL YOUR DESTINY LETTING GO OF THE STRUGGLE FOR CONTROL THE BIG QUESTION: ARE YOU READY FOR A CHANGE?

Dropping the Rope: The First Step in Becoming a Life Manager You Are Response-Able!

WILLINGNESS IS ABOUT DOING WILLINGNESS MAKES GROWTH POSSIBLE WILLINGNESS IS DOING, NOT TRYING TO DO

So, Are You Willing? Willingness Isn’t a Feeling

LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 10: Getting Into Your Life with Mindful Acceptance

WHAT ACCEPTANCE IS AND CAN DO FOR YOU

Mindful Acceptance Is Active, Soft, and Vital Mindful Acceptance Can Get You Unstuck Mindful Acceptance Is a Skill and a Valuable Choice Mindful Acceptance Makes Space for New Solutions

THE FOUR QUALITIES OF MINDFUL ACCEPTANCE

Paying Attention On Purpose In the Present Moment Nonjudgmentally

MINDFUL ACCEPTANCE PRACTICE LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 11: Taking the Observer Perspective: You Are Much More than Your Problems

YOU ARE MUCH MORE THAN YOUR WORRIES, ANXIETIES, AND FEARS LEARNING TO TAKE AN IMPARTIAL OBSERVER PERSPECTIVE

What’s It Like to Take the Observer Perspective? The Advantage of Taking an Impartial Observer Perspective

WHO AM “I”—REALLY? I AM MANTRA MEDITATION—A SIMPLE ANSWER TO “WHO AM I?”

I Am Mantra Meditation Am I Meditating Correctly?

LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

PART 3: RECLAIMING YOUR LIFE AND LIVING IT

Chapter 12: Taking Control of Your Life

WHAT ARE MY VALUES?

Values Are Like a Beacon in the WAF Storm Values Help You Stay Focused Values Are a Wise and Vital Alternative to WAF Struggle and Control

PROBLEMS WITH FINDING VALUES

I Don’t Have Any Values! Focus on the Process of Living Your Values and Less on Outcomes Connect with Your Heart and Choose Values That Are Important to You Vitality and a Sense of Aliveness Are Your Benchmarks Is It a Goal or a Value? Valuing Involves Action, Not Feeling Emotional Outcomes and Traits Are Not Values

YOU’RE AT A CROSSROAD LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 13: Finding Your Values

WHAT ARE MY IMPORTANT VALUES? CREATING YOUR LIFE COMPASS LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 14: Breaking Free from Anxiety with Mindful Acceptance

YOU’RE IN CHARGE WHAT TO DO WHEN YOU’RE ANXIOUS OR AFRAID

Choose What You Do and Attend To Acknowledge What’s Happening Anyway Do the Opposite of What Your Anxiety Compels You to Do Be Kind and Gentle with Yourself

MOVING WITH BARRIERS

Tuning In to Just So Radio Instead of Anxiety News Radio Freeing Yourself from Your Mind Traps Riding Out Your Emotions Using the Energy of Anxiety Wisely

LEARNING TO ACCEPT YOUR ANXIETY LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 15: Bringing Compassion to Your Anxiety

PRACTICE ACTS OF KINDNESS AND TENDER LOVING CARE

How to Be Kind to Yourself Make Your Mind and Body a Kind Space Practice Kindness with Your Wounds Practice Giving and Receiving Kindness Learning to Forgive Means Letting Go of Past Hurts Put Kindness Toward Others into Action

LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 16: Developing Comfort in Your Own Skin

GETTING WITH YOUR PAIN, LIVING YOUR LIFE FEEL EXERCISES

FEEL Steps, in a Nutshell Importance of Practice and Pacing A Word of Caution

FEEL EXERCISES FOR YOUR BODILY DISCOMFORT

How to Do the FEEL Exercises in Seven Simple Steps Physical Health Check

WHEN FEELing BODILY DISCOMFORT GETS TOUGH LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 17: Developing Comfort with Your Judgmental Mind

YOUR MIND MACHINE

Thoughts Are Just Words Too Your Mind as a Person Your Mind Machine and Your Values

FEEL EXERCISES TO UNHOOK YOUR JUDGMENTAL MIND

FEEL Exercise for Nagging Worries and Doubts FEEL Exercise for Disturbing Images

FEEL EXERCISES TO DEAL WITH CUT-AND-RUN URGES LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 18: Making Peace with a Difficult Past

What Is a Memory Anyway? What Goes In, Stays In Getting Hooked on Your Past DEFUSING FROM A DIFFICULT PAST THE MANY STORIES OF YOU MAKING PEACE WITH YOUR PAST LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 19: Moving Toward a Valued Life

SETTING AND ACHIEVING GOALS

Be SMART with Your Goals Identify Concrete and Achievable Goals Identify Steps and Arrange Them in Logical Order Make a Commitment and Take the Step Practice Living Your Values in Difficult Situations

KNOWING YOUR BARRIERS THE REWARDS AND CHALLENGES OF LIVING YOUR VALUES LIFE ENHANCEMENT EXERCISES THE TAKE-HOME MESSAGE

Chapter 20: Staying the Course and Living Your Values

HOW TO KEEP ON MOVING

Practice Your Skills Recommit to Action After Breaking a Commitment

GETTING BACK ON TRACK IS WHAT COUNTS!

Move with Barriers and Setbacks Don’t Let the Mind Machine Trap You Watch for Idleness and Fill It with Active Vitality Practice Flexibility Build Your Willingness Muscle Are You Moving Forward or Backward in Your Life?

EMOTIONAL DISCOMFORT IS YOUR TEACHER A MEANINGFUL LIFE IS BUILT ONE STEP AT A TIME THE LIFE QUESTION THE CHOICE IS YOURS