How to master anxiety

276 Pages·2008·3.36 MB·English

The Human Givens Approach Series is a new range of books,
each of which explores a recognised psychological or behav
ioural problem and shows in clear, non-jargonistic language
how to treat it effectively with psychological interventions.
How to master anxiety is the third title in the series, the pre
vious two were How to lift depression ... fast and Freedom from
Addiction: The secret behind successful addiction busting. Other
future titles will cover: anger, psychosis, disturbed children,
self-harming, antisocial behaviour, workplace stress and par
enting. (The series is part of a larger nationwide effort to move
counselling, psychotherapy and education away from ideology
and more into line with scientific findings about how the brain
works and what people really need to live fulfilling lives.)
Joe Griffin is a research psychologist with graduate and post
graduate degrees from the LSE. He is hugely influential in
the world of psychotherapy and is director of studies at the
Human Givens Institute. He is co-author with Ivan Tyrrell of
numerous titles including How to lift depression ... fast; Freedom
from Addiction; Dreaming Reality: How dreaming keeps us
sane or can drive us mad; and Human Givens: A new approach
to emotional health and clear thinking.
Ivan Tyrrell is the Principal of MindFields College, the only
specialist college in the UK dedicated to the practical appli
cation of the psychological knowledge. Each year over 12,500
professionals, including psychotherapists, counsellors, social
workers, psychologists, nurses, doctors, psychiatrists, youth
workers, occupational therapists, teachers, NHS and social
welfare staff, attend its courses.
Denise Winn is a journalist specialising in psychology and
medicine, and editor of the Human Givens journal.
How to master
anxiety
All you need to know to overcome
stress, panic attacks, phobias,
trauma, obsessions
and more
Joe Griffin & Ivan Tyrrell
with Denise Winn
ALSO BY THE AUTHORS
Human Givens: A new approach to
emotional health and clear thinking
Joe Griffin and Ivan Tyrrell
Dreaming Reality: How dreaming
keeps us sane or can drive us mad
Joe Griffin and Ivan Tyrrell
How to lift depression - fast
Joe Griffin and Ivan Tyrrell
Freedom from Addiction: The secret
behind successful addiction busting
Joe Griffin and Ivan Tyrrell
The Origin of Dreams
Joe Griffin
The Survival Option
Ivan Tyrrell
How to master
anxiety
A practical handbook
P U BLISH I NG
Joe Griffin & Ivan Tyrrell
with Denise Winn
PU8LISHING
First published in Great Britain 2007
Copyright © Joe Griffin, Ivan Tyrrell and Denise Winn 2007
The right of Joe Griffin, Ivan Tyrrell and Denise Wmn to be identified as the
authors of this work has been asserted in accordance with sections 77 and 78
of the Copyright, Designs and Patents Act 1988.
Published by HG Publishing, an imprint of Human Givens Publishing Ltd,
Chalvington, East Sussex, BN27 3TD, United Kingdom.
www.humangivens.com
A catalogue record for this book is available from the British Library.
ISBN 1 899398 81 3
All rights reserved. No part of this publication may be reproduced, stored in a
retrieval system, or transmitted in any form or by any means electronic,
mechanical, photocopying, recording, or otherwise, without the prior
written permission of the publishers.
Typeset in Book Antiqua and Conduit Condensed.
Printed and bound in Great Britain by The Bath Press.
Index by Indexing Specialists (UK) Ltd.
Action conquers fear. "
1/
PROVERB
CONTENTS
Acknowledgements xiii
INTRODUCTION:
Taking back control xv
PART 1:
UNDERSTANDING ANXIETY 1
Anxiety and stress are closely linked 7
What is stress? 7
The widespread rise of stress 9
How do we know if we are under stress? 11
The fight-or-flight response 13
Anxiety is usually what you make it 16
Warning! 16
The powerful emotional brain 19
Emotional arousal makes us stupid 22
The dimmer switch 23
Memories are not set in stone 25
Black-and-white thinking 26
The three pertinent Ps 31
How personally do you take events? 31
How pervasive do you think the effects will be? 33
How permanent do you think the effects will be? 34
Anxiety is usually a misuse of the imagination 35
Generalised anxiety 37
I
VIII HOW TO MASTER ANXIETY
How poor sleep can turn worry into depression 40
Dream overload 44
If this is you ... 46
Post-traumatic stress reactions 47
Why some people but not others? 51
How trauma affects the brain 52
Arousing curiosity 58
Panic attacks 61
Warning! 62
Symptoms of panic explained 63
It would all be over in moments if ... 67
But what's so threatening about a supermarket? 69
Smoke alarms and washing machines 72
Agoraphobia 73
Some other common phobias 75
Social phobias 77
Obsessive-compulsive behaviour 81
Has my child got OCO? 84
PANDA - a specific cause of OCO 85
OCD is like an addiction 86
Psychosis 90
Drugs are not the answer to anxiety 92
The human givens 93
Essential emotional needs 94
Our innate guidance system 95
CONTE NTS IIX
PART 2:
OVERCOMING ANXIETY 99
Learn how to relax 100
A few ways to relax quickly 102
1. The 7/11 method 103
2. The clenched fist method 105
3. The whole body method 106
Create a 'safe and special place' 107
Practise 'mindfulness' 108
Get a good night's sleep 110
Tips for a better night's sleep 112
Possible causes of poor sleep 112
Two powerful strategies to promote good sleep 114
Case history: Celia couldn't sleep 116
Find an enjoyable way to unwind 118
Do an 'emotional needs audit' on yourself 119
Do you feel secure at home, at work and in your environment? 120
Exercise: How well are your emotional needs being met? 121
Do you feel you receive enough attention? 122
Do you think you give other people enough attention? 123
Do you feel in control of your life most of the time? 123
Do you feel part of the wider community? 124
Can you obtain privacy when you need to? 125
Do you have at least one close friend? 125
Do you have an intimate relationship in your life? 126
Do you feel an emotional connection to others? 127
Do you have a 'status' in life that you value and that is
acknowledged? 127
Are you achieving things in your life that you are proud of? 128