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Gloria Thomas. Anxiety Toolbox: The Complete Fear-Free Plan
Anxiety Toolbox. The Complete Fear-Free Plan. Gloria Thomas
Copyright
Contents
Foreword
Introduction
How to Use This Book
1 What is Anxiety?
Anxiety Can Be Positive
The Anxious Society
Worry
Individual Attitudes
Age and Anxiety
Specific Anxieties
Anxiety Disorders
2 Specific Anxieties
Measuring Your Level of Anxiety
Anxiety/Depression
The Symptoms of Depression
Self-Assessment
Different Types of Depression
Symptoms of Anxiety/Depression
Self-Assessment
CASE STUDY for Anxiety/Depression
General Anxiety Disorder
Symptoms of GAD
Self-Assessment
CASE STUDY for GAD
Social Anxiety
High-tech, Low-value Communication
Social Phobia
Symptoms of Social Anxiety
Self-Assessment
CASE STUDY for Social Anxiety
Panic Disorder
What Causes Panic Attacks?
Symptoms of a Panic Attack
Self-Assessment
CASE STUDY for Panic Attacks
Obsessive Compulsive Disorder
The Symptoms of OCD
Self-Assessment
CASE STUDY for OCD
Body Dysmorphic Disorder
Men Suffer Too
The Symptoms of BDD
Self-Assessment
CASE STUDY for BDD
Phobias
Symptoms of a Phobic Reaction
Self-Assessment
CASE STUDY for Phobias
Health Anxiety (Hypochondria)
Expressing Vulnerability
The Symptoms of Hypochondria
Self-Assessment
CASE STUDY for Hypochondria
Post-Traumatic Stress Disorder (PTSD)
Symptoms of PTSD
Self-Assessment
CASE STUDY for PTSD
3 The Anatomy of Anxiety
Your Biology. The Central Nervous System
The Limbic System – Your Emotional Generator
Your Sensory Receiver
Information That Has Emotional Impact
The Autonomic Nervous System
The Sympathetic Nervous System
The Three Stages of the Stress Response
The Effects of Adrenaline and Noradrenaline
Cortisol
The Detrimental Effects of Cortisol
Read the Signs
Physical Expressions of Anxiety
The Parasympathetic System
EXERCISE TRIGGERING RELAXATION
Your Genes
EXERCISE – EXPLORATION
A Conditioned Response
EXERCISE – HOW HAVE YOU BEEN CONDITIONED?
The Pain–Pleasure Connection
Sensitization
Anxiety and Mental Ability
The ‘Anatomy’ of Energy
Your Energy Body
The Importance of the Meridians
EXERCISE – TRACING YOUR MERIDIANS
4 Your Mental and Emotional Anatomy
Making Sense of your World
EXERCISE – BECOMING AWARE
EXERCISE – MEMORY STORAGE
EXERCISE – TIMELINES
EXERCISE – AN ENERGY GENERATOR
EXERCISE – FOCUS ON THE POSITIVE
EXERCISE – CHARGING YOUR BATTERIES
Your Imagination. EXERCISE – USE YOUR IMAGINATION
EXERCISE – TEST YOUR IMAGINATION
Imagination and Anxiety
EXERCISE – CREATE A NEW SCRIPT
Habits
Safety Habits
Changing the Habits of a Lifetime
EXERCISE – SWISHING AWAY YOUR ANXIETY
Your Emotions
EXERCISE – WORD POWER
The Nuts and Bolts of your Thinking
Self-Talk
EXERCISE – DIFFUSE THE NEGATIVE VOICE
EXERCISE – GET A BETTER PERSPECTIVE
5 Power Tool 1 – Thought Field Therapy
History of Thought Field Therapy
Research on TFT
TFT as Psychological First Aid
So what is Thought Field Therapy?
Perturbations
What does the Process Involve? Tapping Your Energy Meridians
The Nine Gamut Sequence
Floor to Ceiling Eye Roll
The SUD Scale
Tuning in to your Thought Field
More Complex Cases
CASE STUDY The Apex Problem
TFT is not a Placebo
Psychological Reversal
PR Correction Exercise – The Karate Point
The Major Treatment Points
The Treatment. Algorithm One
Algorithm Two
Algorithm Three
How do you know if TFT treatment has worked?
6 Beliefs and Behaviours
Your Beliefs
EXERCISE – WHAT ARE YOUR BELIEFS?
My empowering beliefs
My disempowering beliefs
EXERCISE – PIN DOWN YOUR REASONS
Beliefs and your Behaviour
EXERCISE – REFRAMING
Mixed Behaviours
EXERCISE – HOW CONGRUENT ARE YOU?
EXERCISE – RECONCILING PARTS
Behaviour is not Identity
7 Power Tool 2 – Self–Hypnosis
Hypnosis
Hypnosis and Mind Control
Is Hypnosis Part of the Occult?
The Practice of Hypnosis Today
How Does Hypnosis Work?
What is Self-Hypnosis?
Can Anyone do Self-hypnosis
What are the Benefits of Self-hypnosis?
How Long should I Stay in Hypnosis?
Beliefs and Expectations of Hypnosis
Hypnosis – the Gateway to the Unconscious
Guidelines for Self-hypnosis
Further Steps Towards Self-hypnosis. Your Primary Representational System
Using Language
Visual
Auditory
Kinaesthetic
Eye Accessing Cues
EXERCISE – GUESS THE REPRESENTATIONAL SYSTEM
Considerations for Different Representational Systems
Your Auditory Senses
EXERCISE – FIND YOUR VOICE
EXAMPLE OF AUDITORY SUGGESTION
Your Visual Sense
EXERCISE – USE YOUR IMAGINATION
EXAMPLE OF VISUALIZATION FOR DEEPENING RELAXATION
Your Kinaesthetic Sense
EXAMPLE OF KINAESTHETIC SUGGESTION
EXERCISE – BODILY AWARENESS
Some Practicalities. Environment
Timing
Position
Setting Your Goal
EXERCISE – CHOOSE YOUR OUTCOME
Focus on the Benefits
Use Your Senses
Resources and Self-Maintenance
In What Context Do You Want This Outcome?
Ecology
Self-hypnosis for Change
Deepening Hypnosis
Post-hypnotic Suggestions
Hypnotic Induction
Step One – Your Breathing
THE EXERCISE
Step Two – Muscle Relaxation
THE EXERCISE
Step Three – Mental Relaxation and Deepener
THE EXERCISE
Post-hypnotic Suggestion for Self-hypnosis
Taking yourself out of Hypnosis
8 More Tools for Change
EXERCISE – CHANGE YOUR PATTERN
Affirmations
EXERCISE – BE POSITIVE
Watch Your Language
EXERCISE – MAKE THE NEGATIVE POSITIVE
Scripts
Everyday Anxieties
Confidence
Work Anxiety
Visualization
Guidelines for Successful Visualization
EXERCISE – CREATE YOUR PERFECT SCENARIO
Improving the Quality of your Experiences
The Brain’s Coding System
Visual Submodalities
Auditory Submodalities
Kinaesthetic Submodalities
EXERCISE – IDENTIFYING SUBMODALITIES
EXERCISE – ALTERING SUBMODALITIES
EXERCISE – CHECK IT OUT IN REVERSE
Association/Dissociation
EXERCISE – FILE THE JOKE
Getting the Balance Right
EXERCISE – LISTEN TO YOUR OWN ADVICE
Anchoring
Everyday Anchors
EXERCISE – WHICH ANCHORS ARE CAUSING YOU ANXIETY?
Guidelines for Anchoring
EXERCISE – GETTING OUT OF A STUCK STATE
EXERCISE – LOCKING IN NEW BEHAVIOUR
A Post-hypnotic Suggestion
9 Putting it all Together – Your Anxiety Toolbox
Anxiety/Depression. EXERCISE ONE – SETTING A NEW OUTCOME
EXERCISE TWO – TFT FOR DEPRESSION/ANXIETY
EXERCISE THREE – CONFIDENCE AND ESTEEM BUILDING
EXERCISE FOUR – GAINING NEW LEARNINGS
EXERCISE FIVE – AUTO SUGGESTION FOR DEPRESSION AND ANXIETY
General Anxiety
EXERCISE ONE – PROBLEMS VS. OUTCOMES
EXERCISE TWO – CHALLENGING YOUR BELIEFS ABOUT WORRY
EXERCISE THREE – FACING YOUR WORRIES
EXERCISE FOUR – THOUGHT FIELD THERAPY (TFT)
EXERCISE FIVE – CONTROLLING WORRY
Step One
Step Two
EXERCISE SIX – SCRIPT FOR GENERAL ANXIETY
Social Anxiety. EXERCISE ONE – SETTING THE SCENE
EXERCISE TWO – TFT FOR SOCIAL ANXIETY
EXERCISE THREE – BELIEF CHANGE. Step One
Step Two
Step Three
EXERCISE FOUR – BIOLOGY OF EXCELLENCE
EXERCISE FIVE – MODELLING NEW BEHAVIOUR
Shyness Script
Panic Disorder
EXERCISE ONE – TAKING RESPONSIBILITY
EXERCISE TWO – TFT FOR PANIC ATTACKS
EXERCISE THREE – THE THOUGHT SCRAMBLER
EXERCISE FOUR – INSTALLING A NEW BEHAVIOUR
EXERCISE FIVE – COUNTERACTING NEGATIVE STATES
EXERCISE SIX – CHANGING THE NEGATIVE SELF-TALK
Step One
Step Two
Step Three
Obsessive Compulsive Disorder
EXERCISE ONE – DECIDE WHAT YOU WANT TO ACHIEVE
EXERCISE TWO – BELIEFS EXERCISE
Be open to believe something else instead
Designing A New Belief
EXERCISE THREE – TFT FOR OBSESSION
EXERCISE FOUR – STRATEGIES
EXERCISE FIVE – PACING THE FUTURE
Body Dysmorphic Disorder
EXERCISE ONE – CHOOSE YOUR GOAL
EXERCISE TWO – PERCEPTION IS PROJECTION
EXERCISE THREE – GET A NEW PERSPECTIVE
EXERCISE FOUR – TFT TREATMENT FOR BODY DYSMORPHIC DISORDER
EXERCISE FIVE – CHANGING YOUR LANGUAGE
Script
Phobias
EXERCISE ONE – FACE YOUR PHOBIA
EXERCISE TWO – TFT TREATMENT FOR PHOBIAS
EXERCISE THREE – THE PHOBIA CURE
EXERCISE FOUR – FUTURE PACING
EXERCISE FIVE – SELF-HYPNOSIS FOR TRAVEL PHOBIA
Health Anxiety (Hypochondria)
EXERCISE ONE – EXPLORE YOUR BELIEFS
EXERCISE TWO – SETTING AN OUTCOME
EXERCISE THREE – LOOSENING YOUR BELIEFS
EXERCISE FOUR – TFT FOR HEALTH ANXIETY
EXERCISE FIVE – DO YOU INVITE ILL HEALTH?
Post-Traumatic Stress Disorder
EXERCISE ONE – SET YOUR GOAL
EXERCISE TWO – TFT FOR TRAUMA
EXERCISE THREE – DISSOCIATING THROUGH POSTURE
EXERCISE FOUR – WATCH WITHOUT FEAR
EXERCISE FIVE – PUT IT IN REVERSE
EXERCISE SIX – ALTER YOUR VIEW
10 A Final Word – Lifestyle, Drugs and a Few of My Favourite Remedies
EXERCISE
Benefits of Physical Exercise
Nutrition
Complex Carbohydrates
Alcohol and Stimulants
Food Tips
Anti-depressants
Side-effects
Complementary Medicine
Nature’s Own Pharmacy
The Bach Flower Remedies
Sleep
Oh, and Let’s not Forget…
Appendix: A Letter from Kosovo
Bibliography
Further Reading
Resources
Index
How to Contact the Author
Acknowledgements
About the Publisher
