دانلود کتاب Anxiety For Dummies

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Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1 Detecting and Exposing Anxiety Chapter 1 Analyzing and Attacking Anxiety Anxiety: Everybody’s Doing It Tabulating the Costs of Anxiety What does anxiety cost you? 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 Finding the right help Chapter 2 Examining What Anxiety Is All About Anxiety: Help or Hindrance? What Anxiety Looks Like Worrywarts Avoiding people Beyond everyday anxiety Panic’s companion Phobias: Spiders, snakes, airplanes, and other scary things Rare symptoms of anxiety in adults How Anxiety Differs from Other Emotional Disorders Chapter 3 Investigating the Brain and Biology Examining the Anxious Brain How the brain’s circuits connect Neurotransmitters Preparing to Fight or Flee Mimicking Anxiety: Drugs, Diet, and Diseases Exploring anxiety-mimicking drugs Ingesting calmness into 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 2 Battling Anxiety Chapter 5 Understanding Feelings What Do You Feel and Why? Feelings are sensational! Feelings tell you what to do Feelings often arise from your thoughts Distinguishing Thoughts from Feelings Blocking the blues Getting in touch with your feelings Getting in touch with your thoughts Looking at the Feeling Cycle in Action Chapter 6 Rethinking Your Thoughts Tackling Your Thoughts Weighing the evidence Rethinking risk Deconstructing worrisome scenarios Cultivating Calm Thinking Considering a “friend’s” perspective Creating calm 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 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 Anxious Assumptions Understanding Anxious Assumptions Sizing Up Anxious Assumptions Recognizing anxious assumptions Assessing your anxious assumptions Coming Down with a Case of Anxious Assumptions 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 anxious assumptions 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 Mindful Acceptance Accepting Anxiety? Hey, That’s a Switch! Taking a calm, dispassionate view Tolerating uncertainty Being patient with yourself Appreciating your imperfections Connecting with the Here and Now Making contact with the present Putting worries about the future to rest Being tolerant and flexible Accepting Mindfulness into Your Life Savoring Spirituality Chapter 9 Facing Fear All About Avoidance Avoiding emotions Breaking the avoidance cycle Accepting discomfort and distress Exposure: Coming to Grips with Your Fears Understanding your fears Constructing an exposure list Facing your fears (gulp) Conquering Different Types of Fears Waging war on worry Fighting phobias Pushing through panic Expecting the Impossible Chapter 10 Medications and Other Biological Options Making Up Your Mind About Medications The downside of medications The upside of medications Understanding Medication Options Antidepressants Benzodiazepines Miscellaneous tranquilizers Beta blockers Mood stabilizers Medical marijuana Searching for Vitamins and Supplements Viva vitamins! Sifting through the slew of supplements Stimulating the Brain Transcranial magnetic stimulation (TMS) Vagus nerve stimulation (VNS) Part 3 Letting Go of the Battle Chapter 11 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 Taking action when sleep just won’t come Designing Calm Diets Enjoying small, frequent portions Following nutritional common sense Chapter 12 Meditating as Part of a Healthy Lifestyle Meditation Basics What’s So Good About Meditating? Meditation Methods Breathing meditation Body scan meditation Tasting meditation Walking meditation More meditation methods Discovering Other Meditation Resources Buyer Beware: Meditation Myths Part 4 Zeroing in on Specific Worries Chapter 13 Emotional Preparedness During a Pandemic Pushing Through Pandemic-Related Anxiety and Stress Accepting emotions Distinguishing between useful and useless pandemic-related anxiety Gathering emergency supplies Setting daily goals Staying connected Figuring out Fact versus Fiction Is this the end of the world? Is it safe to leave your house? 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 Assessing risks from climate change 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 Racism and Anxiety Racism: The Elephant in the Room and the Snake in the Grass Structural racism Interpersonal racism Internalized racism How Racism Leads to Anxiety Coping with Racism Finding empowerment Staying connected Accepting emotion Taking care of yourself Fighting Racism Becoming an ally Educating yourself Speaking up Teaching your children well Exploring the unfamiliar Chapter 17 Keeping Out of Danger Evaluating Your Actual, Personal Risks Avoiding Unnecessary Risks Actions for keeping health risks low Actions for keeping daily life risks low Dealing with Trauma-Related Anxiety 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 5 Helping Others with Anxiety Chapter 18 When a Family Member or Friend Suffers from Anxiety When Your Loved One Suffers from Anxiety Talking Together about Anxiety Helping without owning the albatross Avoiding blame Giving reassurance: 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 Reviewing the Most Common Anxieties in Children Separation anxiety Constant worry Phobias Problems connecting with others Silent anxiety Chapter 20 Helping Kids Conquer Anxiety Nipping Anxiety in the Bud Early mastery experiences Fine-tuning emotions Inoculating against anxiety Resisting the desire to comfort and reassure Taking precautions via parenting style Helping Already Anxious Children Helping yourself first Modeling mellow Leading children through 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 6 The Part of Tens Chapter 21 Ten Approaches That Just Don’t Work Avoiding What Makes You Anxious Whining and Complaining Seeking Comfort Looking for a Quick Fix Sipping Herbal Tea Drowning Your Sorrows Trying Too Hard Hoping for Miracles Taking Medication as a Solution Getting Help on the Couch 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 Doubling Down on Exposure 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 Index EULA