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Hasson Gill. Overcoming Anxiety
Introduction
The Age of Anxiety
PART ONE. Understanding Anxiety
1. The Three Aspects of Anxiety
Physical aspect
Cognitive aspect
Behavioural aspect
Self-sustaining nature of anxiety
Nature or nurture?
In a nutshell
2. Understanding Your Own Anxiety
Generalized Anxiety Disorder (GAD)
Panic attacks
Phobias
Social phobia
Agoraphobia
Obsessive Compulsive Disorder (OCD)
Irritable bowel syndrome (IBS)
In a nutshell
3. Understanding the Way You Think
The way you think
Self-talk and cognitive distortions
Learned helplessness
Becoming more aware of your thoughts
In a nutshell
PART TWO. Managing Anxiety
4. Changing the Way You Think
Challenging your self-talk
Replacing negative self-talk and cognitive distortions with positive self-talk
Take control of your brain
Making positive self-talk a habit
Frame your thoughts in positive words and language
Changing the way you think
In a nutshell
5. Taking a Mindful Approach
Awareness, acceptance, acknowledgement, non-judgement and letting go
Beginner’s mind, focus, engagement and patience
Acceptance and Commitment Therapy
In a nutshell
6. Managing What You Do
How/why worry and anxiety affect your body
In a nutshell
7. Using Solution-Based Problem Solving
Solution-focused problem solving
In a nutshell
8. Boosting Your Confidence, Courage and Assertiveness
Start from a position of strength
Assertiveness
In a nutshell
9. Finding Help and Support from Others
Positive people
Reach out and help other people
How family and friends can help you
Finding a balance between being supportive and enabling
In a nutshell
Conclusion
Other Useful Resources
About the Author
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Over the last few years, I’ve learnt a lot about anxiety from people who come on the personal development courses and workshops I run. Increasingly, it seems that more and more people are struggling with anxiety; they describe how – in varying degrees – anxiety has affected and disrupted their lives.
Anxiety affects all of us in one way or another. You don’t have to be diagnosed with an anxiety disorder to feel its intrusive, debilitating effects.
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Attitudes towards anxiety:
• More than a quarter of people felt that feeling anxious was a sign of not being able to cope.
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