دانلود کتاب The user's guide to the human mind: why our brains make us unhappy, anxious, and neurotic and what we can do about it

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Acknowledgments......Page 12
Introduction......Page 14
What This Book Is About......Page 17
The Worry Machine......Page 20
Luke’s Struggle......Page 22
My Mind, My Bodyguard......Page 25
The Argument Trap......Page 27
The Paradox of Thought Suppression......Page 31
What Is the Mind?......Page 36
Why the Mind Worries......Page 39
How the Mind Speaks......Page 41
Anxiety and Depression: Ancient Tools for Modern Times......Page 43
The Mind Is Always Rational, from a Certain Point of View......Page 46
Letting the Mind Do Its Job......Page 48
From the Mind’s Point of View, Survival Matters Most......Page 50
Thoughts Are Not Facts......Page 52
Observing Your Thoughts......Page 55
Observing Your Emotions......Page 57
Happiness Is Not Your Mind’s Job......Page 62
How Penelope Lost Track of Her Values......Page 64
The Past Is Not the Problem......Page 67
The Mind’s False Dilemmas......Page 70
The Mind’s Skewed View and Biased Memories......Page 78
What the Mind Fears and How It Responds......Page 80
The Survival Value of Biased Recall......Page 82
How the Mind Makes Rules to Keep Us Safe......Page 85
Values and Action......Page 88
Training the Mind to Tolerate the Pursuit of Values......Page 89
The Higher Mind......Page 91
Finding Your Values......Page 93
Control Your Life, Not Your Mind......Page 98
The Trap of Waiting for Thoughts and Feelings to Change......Page 103
Take Your Mind with You on the Road to Valued Living......Page 106
Four Ways Our Minds Coerce Us—and What We Can Do About Them......Page 108
That Was Then and This Is Then......Page 110
What Meg Doesn’t Know About Andy......Page 111
Why Our Minds Rely on History......Page 118
Trump Cards and Double Standards......Page 124
Trump Cards......Page 125
Responding to Trump Cards......Page 131
Double Standards......Page 134
Staying Observant and Maintaining Distance......Page 140
Pessimistic Thinking......Page 142
It Isn’t Pessimism—­It’s Error Management......Page 144
Pessimism: The Ancient Cure for Modern Times......Page 146
Living with a Pessimistic Mind......Page 150
Quick Fixes......Page 156
How the Mind Competes with Itself......Page 158
Breaking the Quick-­Fix Habit......Page 162
Managing the Drive for Quick Fixes......Page 166
Mood, Lifestyle, and Psychological Flexibility......Page 170
Mallory’s Mood......Page 172
Don’t Trust Every Mood You Meet......Page 174
My Mind Might Be Wrong......Page 178
Opposite Action: Moving Toward Values......Page 180
To Medicate or Not to Medicate?......Page 183
Mind the Basics......Page 186
How Healthy Habits Insulate Us from the Mind......Page 189
One Final Exercise: Increasing Psychological Flexibility for a Lifetime......Page 201
References......Page 206