Anxiety and Depression Workbook For Dummies
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Anxiety and Depression Workbook For Dummies

Anxiety and Depression Workbook For Dummies


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About the Book

From identifying your triggers to improving your relationships -- manage your emotional wellbeing Struggling to cope with anxiety and/or depression? Have no fear -- this hands-on guide focuses on helping you pinpoint the root of your problems and find relief from your symptoms in a detailed, step-by-step manner. With concise, eye-opening exercises, you'll understand how to assess your current situation, remove the roadblocks to change, face your fears, and improve your view of yourself and the world around you. You'll see how to take direct action to alter negative or distorted thinking, lift your moods, and adopt positive habits that will lead you toward a more joyful, meaningful, and connected life! Discover * How to improve the way you feel about yourself * Skills to face and overcome what makes you anxious or depressed * How to determine whether medication is an option for you * Practical ways to prepare for and deal with setbacks

Table of Contents:
Foreword xv Introduction 1 About This Book 1 A Note to Our Depressed and Anxious Readers 2 How to Use This Book 2 What Not to Read 2 What We Assume About You 2 How This Book is Organized 3 Part I: Analyzing Angst and Preparing a Plan 3 Part II: Thinking About Thinking: Thought Therapy 3 Part III: Actions Against Angst: Behavior Therapy 3 Part IV: Phocus on Physical Pheelings 3 Part V: Relationship Therapy 4 Part VI: Looking Beyond Anxiety and Depression 4 Part VII: The Part of Tens 4 Characters in This Book 4 Icons Used in This Book 4 Where to Go from Here 5 Part I: Analyzing Angst and Preparing a Plan 7 Chapter 1: Sorting Out Signs of Anxiety and Depression 9 Dwelling on Dismal and Worried Thoughts 9 Walking in Quicksand: Apprehensive and Blue Behavior 11 Feeling Funky 11 Reflecting upon Relationships 12 Plotting Your Personal Problems Profile 13 Choosing Your Challenge 15 Knowing When to Get More Help 17 Chapter 2: Discovering the Beginnings 19 Building the Body Connection 19 Laying Out a Lifeline 20 Surveying Stress 28 Drawing Conclusions 30 Chapter 3: Overcoming Obstacles to Change 31 Discovering and Challenging Change-Blocking Beliefs 31 Detecting beliefs standing in your way 31 Blasting through beliefs blocking your path 34 Looking Out for Self-Sabotage 38 Stopping self-sabotage 39 Rewriting your self-sabotaging scripts 41 Chapter 4: Minding Your Moods 43 Deciphering Body Signals 43 Connecting the Mind and Body 46 Putting Events, Feelings, and Sensations Together 47 Becoming a Thought Detective 50 Part II: Thinking About Thinking: Thought Therapy 55 Chapter 5: Untangling Twisted Thinking 57 The Information Reality Scramblers 57 Recording Information Reality Scramblers on Thought Trackers 60 The Self-Judging Reality Scramblers 64 Shoulding on yourself 64 Making critical comparisons 66 Tagging yourself with loathsome labels 68 The Self-Blame Reality Scrambler 72 Doing What You Can to Solve the Problem 74 Chapter 6: Indicting and Rehabilitating Thoughts 77 From Arraignment to Conviction: Thought Court 77 Examining a sample case in Thought Court 78 Putting your thoughts on trial 81 Reviewing more Thought Court cases 84 After the Verdict: Replacing and Rehabilitating Your Thoughts 87 Getting a little help from a friend 88 Traveling to the future 89 Recalculating risks 92 Imagining the worst 94 Reflections on Chapter 6 97 Chapter 7: Correcting Your Life-Lenses: A New Vision 99 Examining Life-Lenses 99 How life-lenses work 102 The origins of life-lenses 105 Changing the Prescription of Your Life-Lenses 107 Distinguishing the past from the present 107 Tallying up costs and benefits of current life-lenses 110 Taking direct action against problematic life-lenses 113 Chapter 8: Managing Mindfulness and Achieving Acceptance 117 Start by Losing Your Mind! 117 Distinguishing between observing and evaluating 117 Tuning in and tuning out mind chatter 120 Playing with your mind chatter 121 Arriving at Acceptance 123 Connecting with Now 126 Part III: Actions Against Angst: Behavior Therapy 129 Chapter 9: Facing Feelings: Avoiding Avoidance 131 What, Me Worry? 131 Building a Staircase of Fear 134 Identifying your fears 134 Surveying sample staircases of fear 138 Creating your own Staircase of Fear 141 Climbing Your Staircase 142 Exposing Obsessive-Compulsive Disorder 145 Beating obsessions 146 Treating compulsions 147 Chapter 10: Lifting Mood Through Exercise 149 How Much is Enough? 149 The Case for Health Improvement 150 Fitting Exercise into Your Life 152 What to Do When Willpower Wilts 154 Fighting de-motivating thoughts 154 Keeping track of your prgress 157 Chapter 11: Entertaining Enjoyment 159 What’s Your Pleasure? 159 Poisonous Pleasures 162 Pleasure Busters 163 Deciding to deserve fun 163 Finding fun frivolous? 165 Pleasure-pooping predictions 166 Chapter 12: Getting Moving and Tackling Life’s Problems 169 The Motivation Myth 169 Scoring Goals with S.O.C.C.E.R 172 Sizing things up (S) 172 Collecting options (O) 173 Considering consequences (C) 175 Making a choice (C) 178 Working up the courage (E) 178 Letting it rip (R) 179 Part IV: Phocus on Physical Pheelings 181 Chapter 13: Relaxing the Heart and Soul 183 Relaxation: What’s in It for Me? 183 Breathing Tension Away 185 Abdominal breathing 185 Anti-panic breathing 185 Gentle breathing 186 Mellowing Your Muscles 187 Getting Your Zzzzzzz’s 189 Sleep situation #1: Watching what you eat and drink 191 Sleep situation #2: Watching what you do 191 Sleep situation #3: The sleep setting 191 Sleep situation #4: How long is too long? 192 Sleep situation #5: Waking up too much? 192 Sleep situation #6: When worries keep you awake 193 Sleep situation #7: Dream demons 194 Your sleep action plan 195 Chapter 14: Making the Medication Decision 197 To Take or Not to Take 197 Preparing Your Prescriber 200 Sizing Up Side Effects 202 Part V: Relationship Therapy 205 Chapter 15: Restoring Relationships 207 Revealing the Emotion-Relationship Connection 207 Enhancing Your Relationship 209 Talking together 209 Delightful doings 212 Dealing with Relationship Loss 214 Moving on 215 Becoming active 217 Chapter 16: Smoothing Out Conflict 219 Overriding Defensiveness 219 Shining the light on your defensive behavior 220 Check, please 222 Don’t refuse to defuse 223 Discovering the Problem Isn’t All About You 224 Talking About the Tough Stuff 228 Shifting the focus with I Messages 228 Softening the blow through buffering 229 Part VI: Looking Beyond Anxiety and Depression 231 Chapter 17: Reining In Relapse 233 Sizing Up Your Risk of Relapse 233 Not Letting Relapse Sneak Up on You 234 Having a Fire Extinguisher Ready 237 Keeping the Ball Rolling 240 Doing the right things 241 Disrupting satisfaction interrupters 242 Chapter 18: Promoting Positives 247 Focusing on Gratitude 247 Keeping track of the things that make you grateful 248 Writing testimonials 250 Making the World a Bit Nicer 252 Letting Go 253 Exercising Self-Control 255 Discovering What’s Really Important 256 Finding Meaning at Your Funeral 258 Part VII: The Part of Tens 261 Chapter 19: Ten Resources for Help 263 Spending Time with Self-Help Books 263 Browsing Helpful Web Sites 264 Participating in Support Groups 265 Checking In with Primary Care Doctors 265 Sharing with Psychiatrists 265 Getting a Hand from Psychologists 265 Talking Things Through with Counselors 265 Getting Extra Help from Social Workers 266 Taking Advantage of Community Centers 266 Leaning on Family and Friends 266 Considering the Best Options for You 266 Chapter 20: Ten Quick Ways Out of Upset 267 Just Breathe 267 Talk It Out 267 Get Soaked 267 Feel the Big Chill 268 Take a Quick Thought Challenge 268 Exorcise with Exercise 269 Mellow with Music 269 Pacify with Pets 269 Distract Your Distress 269 Stay in the Present 269 Figure Out What Works for You 270 Index 271

About the Author :
Charles H. Elliot, PhD, and Laura L. Smith, PhD, are practicing clinical psychologists and faculty members at the Fielding Graduate Institute.


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Product Details
  • ISBN-13: 9780470196663
  • Publisher: John Wiley & Sons Inc
  • Publisher Imprint: For Dummies
  • Language: English
  • ISBN-10: 0470196661
  • Publisher Date: 21 May 2007
  • Binding: Digital download
  • No of Pages: 320


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