The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points PDF
Preview The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points
Praise for THE ANXIETY TOOLKIT “The Anxiety Toolkit provides quick, simple and practical tips that the anxious person can use now.” —Robert L. Leahy, PhD, director of the American Institute for Cognitive Therapy “In this innovative handbook, Dr. Boyes identifies common habits that underlie different types of anxiety. She then offers clear strategies to drop the fight and become more gentle with ourselves. If anxiety has limited your life in any way, this book is an excellent place to start the healing process.” —Christopher Germer, PhD, clinical instructor at Harvard Medical School, coeditor of Mindfulness and Psychotherapy, and author of The Mindful Path to Self-Compassion “The Anxiety Toolkit is an investment in wellness. Based on years of clinical practice and research, Dr. Alice Boyes has written a real-world roadmap for all of us who struggle with making decisions and feeling stuck.” —Chris Guillebeau, New York Times bestselling author of The Happiness of Pursuit and The $100 Startup A PERIGEE BOOK Published by the Penguin Group Penguin Group (USA) LLC 375 Hudson Street, New York, New York 10014 USA • Canada • UK • Ireland • Australia • New Zealand • India • South Africa • China penguin.com A Penguin Random House Company Copyright © 2015 by Alice Boyes Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader. PERIGEE is a registered trademark of Penguin Group (USA) LLC. The “P” design is a trademark belonging to Penguin Group (USA) LLC. Library of Congress Cataloging-in-Publication Data Boyes, Alice. The anxiety toolkit : strategies for fine-tuning your mind and moving past your stuck points / Alice Boyes. pages cm ISBN 978-0-69815475-9 1. Anxiety—Popular works. 2. Anxiety—Treatment—Popular works. I. Title. RC531.B68 2015 616.85'22—dc23 2014040065 First edition: March 2015 Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. While the author has made every effort to provide accurate telephone numbers, Internet addresses, and other contact information at the time of publication, neither the publisher nor the author assumes any responsibility for errors, or for changes that occur after publication. Further, the publisher does not have any control over and does not assume any responsibility for author or third-party websites or their content. Most Perigee 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: [email protected]. Version_1 CONTENTS Praise for THE ANXIETY TOOLKIT TITLE PAGE COPYRIGHT A NOTE ON THE CLIENT EXAMPLES PART 1 Understanding Yourself and Your Anxiety CHAPTER 1 How Anxiety Works CHAPTER 2 Understanding the Multidimensional You CHAPTER 3 Your Goals PART 2 Your Anxiety Toolkit: Overcoming Your Stuck Points CHAPTER 4 Hesitancy: How to Stop Holding Back from the Things You Want to Do CHAPTER 5 Rumination: How to Get Your Thinking Unstuck CHAPTER 6 Paralyzing Perfectionism: How to Stop Getting Derailed by the Wrong Kinds of High Standards CHAPTER 7 Fear of Feedback and Criticism: How to Work with Your Sensitivity to Feedback CHAPTER 8 Avoidance: How to Stop Putting Your Head in the Sand About Important Things PART 3 Where to Next? CHAPTER 9 Managing Your Anxiety vs. Living Your Life CHAPTER 10 Areas Where People Get Tripped Up CHAPTER 11 Liking Your Natural Self vs. Tolerating Your Natural Self CONCLUSION ACKNOWLEDGMENTS REFERENCES NOTES INDEX A note on the client examples presented here: Client examples included in this book are composites of multiple clients, and details have been changed to protect people’s privacy. References to my clinical practice are based on my work in New Zealand from 2008 to 2013. Disclaimer: The content of this book is intended for general information purposes only and not as a substitute for individual therapy. Not all of the advice may be right for you. PART 1 Understanding Yourself and Your Anxiety
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