Free Yourself from Anxiety
Read Free Yourself from Anxiety Online
Authors: Emma Fletcher
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For more information on anxiety and the opportunity to engage with the authors of this book, Emma Fletcher and Martha Langley, visit www.freeyourselffromanxiety.co.uk.
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How shall I talk to the doctor?
Group members talk about diagnosis
Can I work on my anxiety while I have depression?
Group members talk about treatment
Generalised anxiety disorder (GAD)
Obsessive compulsive disorder (OCD)
Understanding the difference between OCD and phobias
Post-traumatic stress disorder (PTSD)
Group members talk about the Anxiety experience
5 Helping Yourself to Overcome Anxiety
Qualities needed for self-help
Questionnaire – are you ready for recovery?
Group members talk about moving towards recovery
6 Two Key Skills: Goal Setting and Relaxation
Break goals down into small steps
Keep a record of goals and progress
Example of goal setting – running the marathon
Key skill – learning to relax fully
Group members talk about relaxation
How do anxiety disorders develop?
Group members talk about the build-up to anxiety
8 The Connection between Mind, Body and Spirit
Understanding more about your body
Key skill – breathing exercise one
Group members talk about breathing
9 Taking Exercise to Help Anxiety
Establishing a personal exercise programme
Group members talk about exercise
Group members talk about food and drink
Understanding the effects of caffeine
Group members talk about caffeine
12 Understanding Alcohol, Nicotine and Other Drugs
Group members talk about alcohol, nicotine and other drugs
Group members talk about sleep
Getting out into the fresh air
Group members talk about positive experiences
15 Achieving Life Balance and Managing Your Time
Why anxiety strikes after a stressful event
Group members talk about life balance
Group members talk about taking small steps
Group members talk about anxiety behaviours
18 Examining Anxiety Behaviours
Group members talk about safety behaviours
19 What Do You Want to Achieve?
Group members talk about recovery
Finding the motivation for change
Group members talk about the recovery process
21 How Your Anxiety Affects Your Friends and Family
Telling someone about your anxiety problem
Group members talk about sharing and isolation
22 Learning about Exposure Work
Group members talk about exposure for panic and phobias
Group members talk about exposure for OCD
Breathing during panic attacks and exposure work
Group members talk about panic
Generalised anxiety disorder ladder
Group members talk about exposure
Example: compulsive hand washing
Group members talk about obsessions and compulsions
Arranging help with panic and phobia exposure
Arranging help with OCD exposure
Stopping rituals and compulsive thoughts
Group members talk about working towards recovery
Group members talk about coping skills
Dealing with plateaux and setbacks
Group members talk about plateaux and setbacks
Group members talk about negative thoughts
31 The First Two Charges Against Anxiety
Anxiety is charged with wilfully misinterpreting the world
Anxiety is charged with changing your thought patterns
Group members talk about anxious thoughts
32 Anxiety is Charged with Distorting Your Personality
Ways of countering the four personalities
Group members talk about sub-personalities
33 Anxiety is Charged with Extreme Thinking
Ways of countering extreme thinking
Group members talk about extreme thinking
34 Anxiety is Charged with Selective Attention
Ways of countering selective attention
Group members talk about selective attention
35 The Final Charges Against Anxiety
Anxiety is charged with distorting your intuition
Anxiety is charged with creating self-reproach
Ways of countering distorted intuition and self-reproach
Group members talk about negative thought patterns
36 Another Approach – Logical Argument
An example of Socratic questioning
More questions to ask yourself
Changing your anxious thinking
Checklist – coping skills for cognitive work
Group members talk about coping skills
38 Other Techniques to Use to Change Your Thinking
Testing cognitive work for OCD
After the session – all anxiety disorders
Group members talk about making changes
39 More about Thought Processes
Core beliefs that drive the vicious circle
41 Working on Your Negative Core Beliefs
Examining your negative core beliefs
Challenging your negative core beliefs
Group members talk about dealing with the past
42 Changing Your Negative Core Beliefs
Using counter statements for negative core beliefs
43 Summary of Work with Core Beliefs
Group members talk about feelings
45 Dealing with Withheld Feelings
Identifying your negative emotions
Group members talk about becoming open to feelings
Group members talk about assertiveness
47 Self-confidence and Self-esteem
Building confidence and self-esteem
Group members talk about self-esteem
Group members talk about encouragment
50 Dealing with Maintenance Factors – Summary
Checklist for maintenance factors
Group members talk – words of wisdom
Group members talk about recovery
