Idiot's Guides: Overcoming Anxiety PDF
Preview Idiot's Guides: Overcoming Anxiety
No one likes a know-it-all. Most of us realize there’s no such thing—how could there be? The world is far too complicated for someone to understand everything there is to know. So when you come across a know-it-all, you smile to yourself as they ramble on because you know better. You understand that the quest for knowledge is a never-ending one, and you’re okay with that. You have no desire to know everything, just the next thing. You know what you don’t know, you’re confident enough to admit it, and you’re motivated to do something about it. At Idiot’s Guides, we, too, know what we don’t know, and we make it our business to find out. We find really smart people who are experts in their fields and then we roll up our sleeves and get to work, asking lots of questions and thinking long and hard about how best to pass along their knowledge to you in the easiest, most-accessible way possible. After all, that’s our promise—to make whatever you want to learn “As Easy as It Gets.” That means giving you a well-organized design that seamlessly and effortlessly guides you from page to page, topic to topic. It means controlling the pace you’re asked to absorb new information—not too much at once but just what you need to know right now. It means giving you a clear progression from easy to more difficult. It means giving you more instructional steps wherever necessary to really explain the details. And it means giving you fewer words and more illustrations wherever it’s better to show rather than tell. So here you are, at the start of something new. The next chapter in your quest. It can be an intimidating place to be, but you’ve been here before and so have we. Clear your mind and turn the page. By the end of this book, you won’t be a know-it-all, but your world will be a little less complicated than it was before. And we’ll be sure your journey is as easy as it gets. Mike Sanders Publisher, Idiot’s Guides ALPHA BOOKS Published by Penguin Group (USA) Inc. Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA • Penguin Group (Canada), 90 Eglinton Avenue East, Suite 700, Toronto, Ontario M4P 2Y3, Canada (a division of Pearson Penguin Canada Inc.) • Penguin Books Ltd., 80 Strand, London WC2R 0RL, England • Penguin Ireland, 25 St. Stephen’s Green, Dublin 2, Ireland (a division of Penguin Books Ltd.) • Penguin Group (Australia), 250 Camberwell Road, Camberwell, Victoria 3124, Australia (a division of Pearson Australia Group Pty. Ltd.) • Penguin Books India Pvt. Ltd., 11 Community Centre, Panchsheel Park, New Delhi—110 017, India • Penguin Group (NZ), 67 Apollo Drive, Rosedale, North Shore, Auckland 1311, New Zealand (a division of Pearson New Zealand Ltd.) • Penguin Books (South Africa) (Pty.) Ltd., 24 Sturdee Avenue, Rosebank, Johannesburg 2196, South Africa • Penguin Books Ltd., Registered Offices: 80 Strand, London WC2R 0RL, England Copyright © 2014 by Penguin Group (USA) Inc. All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the author’s rights. Purchase only authorized editions. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240. IDIOT’S GUIDES and Design are trademarks of Penguin Group (USA) Inc. International Standard Book Number: 978-1-61564-634-0 Library of Congress Catalog Card Number: 214938375 16 15 14 8 7 6 5 4 3 2 1 Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the book’s printing; the rightmost number of the second series of numbers is the number of the book’s printing. For example, a printing code of 14-1 shows that the first printing occurred in 2014. Printed in the United States of America Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. Most Alpha books are available at special quantity discounts for bulk purchases for sales promotions, premiums, fund-raising, or educational use. Special books, or book excerpts, can also be created to fit specific needs. For details, write: Special Markets, Alpha Books, 375 Hudson Street, New York, NY 10014. Publisher: Mike Sanders Executive Managing Editor: Billy Fields Executive Acquisitions Editor: Lori Cates Hand Development Editor: John Etchison Senior strong Editor: Janette Lynn Cover Designer: Laura Merriman Book Designer: William Thomas Indexer: Tonya Heard Layout: Ayanna Lacey Proofreader: Gene Redding Contents Part 1: Exploring Anxiety 1 Just the Jitters? What Is Anxiety? Physical Symptoms: From Butterflies to Insomnia Emotional Symptoms: Fear Cognitive Symptoms: Thoughts Behavioral Symptoms: Either Take Charge or Run Away! Donny Osmond: A Familiar Face with Anxiety Cautious, Nervous, or Dealing with a Disorder? Context and Continuum States and Traits How Bad Is It? Assess Yourself: How Much Is Too Much? Primary Anxiety or Something Else? What’s the Difference? 2 The Anxiety Disorders What’s the Diagnosis? The Pros and Cons of Labels Co-occurrence Difficulty with Objectivity Cultural Differences The Anxiety Disorders Generalized Anxiety Disorder: Chronic Worry Social Anxiety Disorder: Beyond Butterflies Panic Disorder: The Tsunami of Anxiety Agoraphobia: Fear of the Marketplace Specific Phobia: Targeted Fear Related Conditions Obsessive Compulsive Disorder: The Broken Record Post-Traumatic Stress Disorder: The Endless Movie Depression: Churchill’s Black Dog Anxiety’s Effects on Others 3 Why Me? Who Gets Anxiety Disorders? Psychology and Anxiety Behavior When Twisted Thinking Leads to Anxiety Biology The Fear Pathway Life Experience and Anxiety What’s the Cause—Genes or Environment? What Triggers Your Anxiety? 4 What to Expect on the Path to Recovery Values Anxiety’s Costs Developing the Right Attitude I Am Not Ashamed of Myself or My Symptoms Anxiety Is My Teacher; What Can I Learn? Symptoms Are an Opportunity to Practice—Not a Test Anxiety Is Uncomfortable, but It’s Not Dangerous I Can’t Stand It. I’ve Got to Get Out of Here. What If It Gets Worse? Remaining Motivated Part 2: Fighting Your Way Through the Fright 5 Getting in Tune with Your Emotions Feelings Temperament Parenting and Response Styles Acknowledge Feelings Managing Emotions Vicious Cycles Emotional Intelligence Pitfalls on the Way to Better Emotion Management Feelings Are Faster—and Stronger—Than Thoughts Feelings and Thoughts Can Get Tangled Up Self-Medication for Bad Feelings Can Backfire Judging Your Feelings Doesn’t Help Worry Fine-Tuning Your Alarm System 6 Understanding and Managing Anger Anxiety and Anger What Is Anger? Recognizing Anger Misdirected Anger The Personal Cost of Anger Remaining Balanced What to Do with Anger Anger Diary Pause Before Acting 7 Assertiveness Doing Good—and Doing Yourself In Conflict Avoidance and Anxiety Saying “No” An Assertive Attitude Dealing with a Pet Peeve What an Assertive Attitude Includes The Many Benefits of Assertiveness Acquiring Assertiveness Skills Taking Responsibility Practicing How to Say No When You Have a Request Delegation The Cost of Not Delegating Delegation Guidelines Procrastination What Procrastinators Fear Overcoming Procrastination Mental Space Time Management Part 3: Taming Those Alarming Ideas 8 Taming Your Thoughts Thinking About Thoughts Thinking Errors Restructuring Thoughts Defensive Pessimism: Preparing for the Sky to Fall Putting Worries to Good Use Are You a Defensive Pessimist? Optimism The Pros and Cons of Optimism Guidelines for Balancing Optimism and Pessimism 9 Understanding Core Beliefs and Their Impact Beliefs Core Beliefs Common Beliefs for Anxiety Sufferers Common Dysfunctional Beliefs About Emotions Effects of Core Beliefs Beliefs About Others The Need for Control Core Beliefs Are Persistent They’re Only Thoughts Correcting Core Beliefs 10 Personality Traits and Anxiety Personality Traits Context The Anxiety-Prone Personality High Sensitivity Perfectionism The Need to Please Owning Your Self-Esteem Part 4: Boosting the Mind-Body Connection 11 Getting Help from Exercise and Breathing The Mental Health Benefits of Exercise How Does Exercise Help? Exercise Is Rewarded by Your Body Motivation to Exercise Try an Exercise You Enjoy Long-Term Motivation for Exercise If It Seems Impossible The Benefits of Breathing 12 Eating and Sleeping Foods and Anxiety Foods and Substances That Can Make Anxiety Worse Foods That May Improve Mood Thinking About How You Eat Supplements and Herbal Remedies Herbal Supplements Trouble Sleeping Sleep Stages Improving Sleep When Sleep Is Disrupted 13 Reducing Stress What Is Stress? Symptoms of Stress The Right Amount of Stress A Coping Inventory Buffers Against Stress Taking Action Dealing with Uncomfortable Feelings Developing Resources Create a Stress Journal Communication Under Stress Keeping Cool Under Pressure Responses to Severe Trauma Part 5: Survive-and-Thrive Strategies for Diagnosed Diagnosed Distress 14 Self-Help for Panic Disorder Emotional Hijacking Panic Attacks and Panic Disorder Others May Not “Get It” Panic, Phobias, and Other Problems Preparing for a Panic Attack Relaxation Distraction Approach Panic Differently Refusing to Give In Advanced Training Practice 15 Self-Help for Phobias Phobias Are Common Complex Phobias What Causes Phobias? A Frightening Experience Observation Other Problems Linked to the Feared Object/Event A Stressful Time Reinforcement by Physical Symptoms Reversing the Vicious Cycle Let Anxiety Come Allow Yourself to Relax Calming Counts The Ten-Second Grip Arrange Your Fears in Order The Three R’s: Reintroduce, Refocus, and Repeat 16 Self-Help for Social Anxiety Feeling Scrutinized Risk Factors for Social Anxiety Social Fears Fear of Negative Evaluation The Spotlight Effect Changing Behavior Practice Virtual Help or Avoidance 17 Getting Professional Help Sarah’s Story Evidenced-Based Treatments Cognitive Therapy Behavioral Therapy Cognitive Behavioral Therapy (CBT) Medication SSRIs and SNRIs Benzodiazepines Azipirones Virtual Reality Alternative Therapies Finding a Clinician When to Say Enough Is Enough Part 6: Keeping Anxiety from the Next Generation 18 Anxiety During and After Pregnancy Anxiety During Pregnancy Postpartum Anxiety Beyond Worry Why Me? The Pregnancy Protection Myth Pregnancy Planning Medications During Pregnancy Potential Risks of Taking Medication Potential Risks of Not Taking Medication Making the Decision Treatment for Postpartum Anxiety What About Fathers? 19 Raising Resilient Children Highly Sensitive Children Beware of Overprotectiveness Perfectionistic Parenting Resilience Friendships Coping with Anger Handling Stress 20 Helping Anxious Children Recover Childhood Anxiety Stage Fright Infants Toddlers Preschoolers School-Age Children Adolescents Overcoming Childhood Fears Finding the Middle Ground Additional Strategies for Coping with Fears Childhood Anxiety Disorders Symptoms of Separation Anxiety
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