Coping with Fears and Phobias: A CBT Guide to Understanding and Facing Your Anxieties PDF
Preview Coping with Fears and Phobias: A CBT Guide to Understanding and Facing Your Anxieties
Advance Praise for Coping with Fears and Phobias ‘An excellent book, which should be interesting and beneficial to readers of a wide range of backgrounds.’ —Anxious Times ‘Impressively clear, comprehensive, and practical – a treasure for those who wish to understand and treat their anxiety.’ —Daniel Freeman, Institute of Psychiatry, King’s College London ‘A very valuable addition to the self-help literature. It is clear and concise, and gives plentiful, useful advice on how to use strategies derived from a cognitive behavioural framework to overcome anxiety.’ —Ann Hackmann, Consultant Clinical Psychologist, Oxford University Department of Psychiatry ‘Warren Mansell draws on a wealth of clinical experience to present an admirable combination of well-validated scientific strategies and a common- sense approach in his 10-step plan to coping with fears and phobias. Highly recommended.’ —James Bennett-Levy, Oxford Cognitive Therapy Centre, University of Oxford ‘Dr Mansell, who is internationally recognized for his research on fear and anxiety, provides a lucid, practical and realistic guide for those wishing to better understand and cope with their fears. It is the most helpful book on this topic I have read.’ —Allison G. Harvey, Director, Sleep and Psychological Disorders Laboratory, University of California at Berkeley ‘I highly recommend this valuable, thoughtful and exceptionally helpful book.’ —Robert L. Leahy, Director, American Institute for Cognitive Therapy ‘An excellent book which is easy to read and describes clearly the latest approaches in cognitive behaviour therapy.’ —David Veale, Senior Lecturer at the Institute of Psychiatry, King’s College London ALSO AVAILABLE IN THE COPING WITH SERIES Series Editor: Steven Jones, University of Manchester Coping with Bipolar Disorder: A CBT guide to living with manic depression Steven Jones, Peter Hayward and Dominic Lam ISBN 978 1–85168–299–7 Coping with Schizophrenia: A CBT guide for patients, families and caregivers Steven Jones and Peter Hayward ISBN 978–1–85168–344–4 Coping with an Anxious or Depressed Child: A CBT guide for parents Sam Cartwright-Hatton ISBN 978 1–85168–482–3 FORTHCOMING Coping with Obsessive-Compulsive Disorder: A CBT guide for patients and their families Jan van Niekerk ISBN 978–1–85168–515–8 TO ORDER TITLES All the titles in this series are available direct from the publisher. Please visit www.oneworld-publications.com to order books online. COPING WITH FEARS AND PHOBIAS Published by Oneworld Publications 2007 This ebook edition published in 2012 Copyright © Warren Mansell 2007 All rights reserved Copyright under Berne Convention A CIP record for this title is available from the British Library ISBN-13: 978–1–85168–514–1 ebook ISBN-13: 978–1–78074–088–1 Typeset by Jayvee, Trivandrum, India Cover design by Mungo Designs Oneworld Publications 10 Bloomsbury Street London WC1B 3SR England www.oneworld-publications.com Stay up to date with the latest books, special offers, and exclusive content from Oneworld with our monthly newsletter Sign up on our website www.oneworld-publications.com This book is dedicated to my mum and my dad, who have helped me to question and not to judge; my late grandma and my grandad (heading for his tenth decade!); and to Louise, who I love dearly. Contents Acknowledgements Series Foreword 1 Is this book for you? What are fears and phobias? Experiences you may have had Who could benefit from this book? ‘Coping with anxiety’ versus ‘overcoming anxiety’ – are they the same or different? A note on Cognitive Behavioural Therapy (CBT) Key points 2 Who gets phobias and how do they learn to cope? What does it mean to be diagnosed with an anxiety disorder? Fears and phobias associated with other mental health problems Recovery from phobias What does learning to cope involve? Seven helpful beliefs Key points 3 Some key coping strategies to begin with Slow, shallow breathing Brief mindfulness relaxation Stretching and relaxing muscles Taking a step back Helpful things to remember Drawing on strengths, qualities and resources Self-soothing Diet Key points 4 Understanding fear Fear can be helpful! Three stages to fear What does this mean about feelings of fear? The close relationship between mind and body What kinds of things do people fear? How do fears begin? Memories and pictures in the mind When is avoiding danger a good way of coping? Key points 5 Understanding vicious cycles and how to step outside them Vicious cycles Vicious cycles are easy to fall into Some examples of vicious cycles Stepping outside the cycle A ‘virtuous’ cycle? Key points 6 Preparing for change Fear of change Each small step is progress Key points 7 Developing your own programme for coping The ten-step plan Returning to step 1 Using the ten-step plan for other goals Ten-step plan record sheet Ten-step plan progress sheet Key points 8 Dealing with worry and self-blame What are worry and self-blame? Are worry and blaming yourself useful? Are worrying, self-criticism and rumination dangerous? Understanding worry, self-criticism and rumination Key points 9 Dealing with the consequences of the phobia Knowledge is power Dealing with people who don’t understand Dealing with people who are overtly critical Dealing with people who are abusive Work colleagues and employers Key points
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