How to Master Anxiety; All you need to know to overcome Stress, Panic Attacks, Phobias, Trauma, Obsessions and more; Vol 3 in The Human Givens Approach – HG Publ. PDF
Preview How to Master Anxiety; All you need to know to overcome Stress, Panic Attacks, Phobias, Trauma, Obsessions and more; Vol 3 in The Human Givens Approach – HG Publ.
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
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