Chapter 13: Relaxing the Heart and Soul Chapter 14: Making the Medication Decision Part V: Relationship Therapy...205
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1 Contents at a Glance Foreword...xv Introduction...1 Part I: Analyzing Angst and Preparing a Plan...7 Chapter 1: Sorting Out Signs of Anxiety and Depression...9 Chapter 2: Discovering the Beginnings...19 Chapter 3: Overcoming Obstacles to Change...31 Chapter 4: Minding Your Moods...43 Part II: Thinking About Thinking: Thought Therapy...55 Chapter 5: Untangling Twisted Thinking...57 Chapter 6: Indicting and Rehabilitating Thoughts...77 Chapter 7: Correcting Your Life-Lenses: A New Vision...99 Chapter 8: Managing Mindfulness and Achieving Acceptance Part III: Actions Against Angst: Behavior Therapy Chapter 9: Facing Feelings: Avoiding Avoidance Chapter 10: Lifting Mood Through Exercise Chapter 11: Entertaining Enjoyment Chapter 12: Getting Moving and Tackling Life s Problems Part IV: Phocus on Physical Pheelings Chapter 13: Relaxing the Heart and Soul Chapter 14: Making the Medication Decision Part V: Relationship Therapy Chapter 15: Restoring Relationships Chapter 16: Smoothing Out Conflict Part VI: Looking Beyond Anxiety and Depression COPYRIGHTED MATERIAL Chapter 17: Reining In Relapse Chapter 18: Promoting Positives Part VII: The Part of Tens Chapter 19: Ten Resources for Help Chapter 20: Ten Quick Ways Out of Upset Index...271
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3 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
4 x Anxiety & Depression Workbook For Dummies 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 Chapter 7: Correcting Your Life-Lenses: A New Vision...99 Examining Life-Lenses...99 How life-lenses work The origins of life-lenses Changing the Prescription of Your Life-Lenses Distinguishing the past from the present Tallying up costs and benefits of current life-lenses Taking direct action against problematic life-lenses Chapter 8: Managing Mindfulness and Achieving Acceptance Start by Losing Your Mind! Distinguishing between observing and evaluating Tuning in and tuning out mind chatter Playing with your mind chatter Arriving at Acceptance Connecting with Now Part III: Actions Against Angst: Behavior Therapy Chapter 9: Facing Feelings: Avoiding Avoidance What, Me Worry? Building a Staircase of Fear...134
5 Table of Contents xi Identifying your fears Surveying sample staircases of fear Creating your own Staircase of Fear Climbing Your Staircase Exposing Obsessive-Compulsive Disorder Beating obsessions Treating compulsions Chapter 10: Lifting Mood Through Exercise How Much Is Enough? The Case for Health Improvement Fitting Exercise into Your Life What to Do When Willpower Wilts Fighting de-motivating thoughts Keeping track of your prgress Chapter 11: Entertaining Enjoyment What s Your Pleasure? Poisonous Pleasures Pleasure Busters Deciding to deserve fun Finding fun frivolous? Pleasure-pooping predictions Chapter 12: Getting Moving and Tackling Life s Problems The Motivation Myth Scoring Goals with S.O.C.C.E.R Sizing things up (S) Collecting options (O) Considering consequences (C) Making a choice (C) Working up the courage (E) Letting it rip (R) Part IV: Phocus on Physical Pheelings Chapter 13: Relaxing the Heart and Soul Relaxation: What s in It for Me? Breathing Tension Away Abdominal breathing Anti-panic breathing Gentle breathing Mellowing Your Muscles Getting Your Zzzzzzz s Sleep situation #1: Watching what you eat and drink Sleep situation #2: Watching what you do Sleep situation #3: The sleep setting Sleep situation #4: How long is too long? Sleep situation #5: Waking up too much? Sleep situation #6: When worries keep you awake Sleep situation #7: Dream demons Your sleep action plan...195
6 xii Anxiety & Depression Workbook For Dummies Chapter 14: Making the Medication Decision To Take or Not to Take Preparing Your Prescriber Sizing Up Side Effects Part V: Relationship Therapy Chapter 15: Restoring Relationships Revealing the Emotion-Relationship Connection Enhancing Your Relationship Talking together Delightful doings Dealing with Relationship Loss Moving on Becoming active Chapter 16: Smoothing Out Conflict Overriding Defensiveness Shining the light on your defensive behavior Check, please Don t refuse to defuse Discovering the Problem Isn t All About You Talking About the Tough Stuff Shifting the focus with I Messages Softening the blow through buffering Part VI: Looking Beyond Anxiety and Depression Chapter 17: Reining In Relapse Sizing Up Your Risk of Relapse Not Letting Relapse Sneak Up on You Having a Fire Extinguisher Ready Keeping the Ball Rolling Doing the right things Disrupting satisfaction interrupters Chapter 18: Promoting Positives Focusing on Gratitude Keeping track of the things that make you grateful Writing testimonials Making the World a Bit Nicer Letting Go Exercising Self-Control Discovering What s Really Important Finding Meaning at Your Funeral Part VII: The Part of Tens Chapter 19: Ten Resources for Help Spending Time with Self-Help Books Browsing Helpful Web Sites...264
7 Table of Contents xiii Participating in Support Groups Checking In with Primary Care Doctors Sharing with Psychiatrists Getting a Hand from Psychologists Talking Things Through with Counselors Getting Extra Help from Social Workers Taking Advantage of Community Centers Leaning on Family and Friends Considering the Best Options for You Chapter 20: Ten Quick Ways Out of Upset Just Breathe Talk It Out Get Soaked Feel the Big Chill Take a Quick Thought Challenge Exorcise with Exercise Mellow with Music Pacify with Pets Distract Your Distress Stay in the Present Figure Out What Works for You Index...271
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