Log In
Or create an account ->
Imperial Library
Home
About
News
Upload
Forum
Help
Login/SignUp
Index
Cover
Contents
Foreword
Introduction
CHAPTER 1: The Worry Trick
Worry: An Uninvited Guest
You CAN Change Your Worry Habit
What Is the Worry Trick?
Danger or Discomfort?
Fear of the Unknown
Can You Predict the Future?
How Worrying Backfires on You
Worry Always Gets the Last Word!
Meet the Worriers
Case 1: Scott
A Chronic Worrier
Case 2: Ann
Fearful of Being Judged
Thinking It Over
CHAPTER 2: It’s All In My Head—and I Wish It Would Leave!
The Comparison Game
The Content of Worries
Are You an Equal Opportunity Worrier?
Ordinary Worry: A Workable Relationship
Chronic Worry: A Dysfunctional Relationship
What Does Chronic Worry Do to You?
The Struggle Is Not Just in Your Head
Your Relationship with Worry
How Do You Get to This Point?
Relating to Thoughts
Review Your Typical Worries
Put Your Worries in a Lineup
Cross-Examine Your Worries
“Just the Facts, Ma’am”
Feelings vs. Thoughts
Thinking It Over
CHAPTER 3: Your Dual Relationship with Worry
The Two-Sided Relationship with Worry
Stance 1: Treat the Worry as an Important Warning
Arguing with the Worry
Ritualistic Responses
Internet Research (Googling)
Consult Experts
Consult “Non-Experts”—Friends, Family, Coworkers, and Neighbors
Avoidance
Cognitive Restructuring Taken Too Far
Stance 2: Stop Thinking That!
Distracting Yourself
Thought Stopping
Use of Substances
Drugs and Alcohol
Prescription Medications
Comfort Foods
Avoidance of Cues and Reminders
Support People
Support Objects
Take Inventory
Thinking It Over
Chapter 4: Feeling Afraid in the Absence of Danger: How Odd Is That?
Fear for Sale
It’s Only a Movie, But It Can Still Scare You
Why Do I Have These Thoughts?
What’s the Purpose of Anxiety?
A False Prediction
Is It All Your Fault?
There’s More to the Brain Than You Think
Meet Your Amygdala
“Getting Through It” Misses the Point
All Worry Means the Same Thing
How Your Thoughts Are Fooling You
Thinking It Over
CHAPTER 5: Putting Out Fires with Gasoline, and the Rule of Opposites
Is It You, or Your Methods?
Counterintuitive Problems
Attitudes about Thoughts
Why Can’t You Just Control Your Thoughts?
What Do We Really Control?
Thinking: It’s Just What the Brain Does
Rules of Life
The Rule of Opposites
How Can We Protect Against Danger?
Thinking It Over
Chapter 6: The Mad Libs of Anxiety: Catch the Worries Before They Catch You
What Are a Worrier’s Two Most Over-Used Words?
Diagram the Worry Sentence
Worrying About “What If?” Is Like a Game
How Worry Baits You
Count Your Worries
The “Why?” Question
Better Questions
Thinking It Over
Chapter 7: Thinking About Thoughts
Cognitive Behavioral Therapy for Anxiety
Identifying Worrisome Thoughts
Changing Behavior
Your Brain Is Not a Computer
Paradoxical Therapy for Anxiety and Worry
Acceptance and Commitment Therapy
Defusing “Hot Button” Words
Twists and Turns: How Thoughts Can Affect Behavior
Thinking It Over
Chapter 8: Uncle Argument and Your Relationship with Worry
What’s a Good Relationship with Worry?
It’s Hard to Avoid Arguing
The Opposite of Arguing
Is That Okay with You?
A New Way to Look at Worry
Worry Is Like a Heckler
Are You Being Heckled By Your Own Thoughts?
Humoring the Worry
Become Less Attached to Your Thoughts
The Worry Experiment
Repeating the Worry Usually Reduces Its Power!
Thinking It Over
Chapter 9: AHA! Three Steps for Handling Chronic Worry
Acknowledge and Accept
Humor the Worrisome Thoughts
Do You Worry about Playing with Worries?
Activity—Resume Doing Things That Are Important to You (and Take the Worries with You If Necessary)
Take Your Worries for a Walk
Thinking It Over
Chapter 10: Your Daily Worry Workout
Responding to Intermittent Worry
Set Up Appointments for Worrying
Watching Yourself Worry
Why Would Anyone Do This?
Common Reactions to Worry Appointments
Breathing and Worry
Build the Habit
How Much Is Enough?
It’s Not a Silver Bullet!
Mindfulness Meditation
Get in the Habit
Thinking It Over
Chapter 11: The Worry Parasite
How a Parasite Takes Over a Snail
How Worry Takes Over Your Life
The Parasitic Effects of Worrying
This Invasion Began with Certain Beliefs
It helps if I expect the worst.
My worry can influence future events.
If something bad happens and I hadn’t worried about it, I’ll feel guilty.
Worry shows I care.
Thoughts are always important.
I am responsible for my thoughts.
What Beliefs Do You Hold About Your Thoughts?
Thinking It Over
CHAPTER 12: Breaking the Secrecy Trap
Are You Keeping Your Worries to Yourself?
Keeping Secrets
Secrecy and Shame
Planning Self-Disclosure
Guidelines to Give Your Support People
Getting Support From Another Key Person
Thinking It Over
Chapter 13: Specialized Worries: Sleep and Illness
Worries About Sleep
Sleep: Let it Happen, or Make it Happen?
Setting Up Your Bedroom for Restful Sleep
Creating a Before-Bed Routine
Worry About Sleep is Just…Worry
Worry on Awakening
Worries about Illness
Too Much of a Good Thing
You Can’t Always Get What You Want
Doubting Your Doctor and Taking the Bait
Wanting 100 Percent Certainty
Why Do I Do This to Myself?
Avoiding a Good Thing
White-Coat Syndrome
Worry About Illness Is Just…Worry
Don’t Hide Your Worry!
Thinking It Over
Chapter 14: Closing Thoughts: There’s Something Funny About Worry…
Notes
← Prev
Back
Next →
← Prev
Back
Next →