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Laura L. Smith. Anxiety For Dummies
Anxiety For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Anxiety For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Detecting and Exposing Anxiety
Analyzing and Attacking Anxiety
Anxiety: Everybody’s Doing It
Tabulating the Costs of Anxiety
THE HEARTBREAK OF ANXIETY
What does anxiety cost you?
The cost to society
Recognizing the Symptoms of Anxiety
Thinking anxiously
Behaving anxiously
Finding anxiety in your body
NAME THAT PHOBIA!
Seeking Help for Your Anxiety
Matching symptoms and therapies
Thinking therapies
Behaving therapies
Feeling therapies: Soothing the inner storm
Finding the right help
Examining What Anxiety Is All About
Anxiety: Help or Hindrance?
ANXIETY AND DRIVING WHILE BLACK
What Anxiety Looks Like
Worrywarts
Avoiding people
THE DIAGNOSTIC AND STATISTICAL MANUAL-5 (DSM-5)
Beyond everyday anxiety
HELP! I’M DYING!
Panic’s companion
Phobias: Spiders, snakes, airplanes, and other scary things
Rare symptoms of anxiety in adults
WHAT DO PEOPLE FEAR?
How Anxiety Differs from Other Emotional Disorders
Investigating the Brain and Biology
Examining the Anxious Brain
How the brain’s circuits connect
Neurotransmitters
STRESS AND VULNERABILITY TO INFECTION
Preparing to Fight or Flee
ANXIETY AND DIABETES
Mimicking Anxiety: Drugs, Diet, and Diseases
Exploring anxiety-mimicking drugs
Ingesting calmness into your diet
THE CHICKEN OR THE EGG: IRRITABLE BOWEL SYNDROME
Investigating medical anxiety imposters
Clearing the Roadblocks to Change
Digging Out the Roots of Anxiety
It’s in my genes!
It’s how I was raised!
It’s the world’s fault!
Finding Self-Acceptance
ANXIETY AMONG THE RICH AND FAMOUS
Having Second Thoughts about Change
Deciding to Get the Show on the Road
Arguing with your arguments
Taking baby steps
PERSEVERING THROUGH THE PEAKS AND VALLEYS
Watching Worries Come and Go
Following your fears
THE POWER OF POSITIVE PSYCHOLOGY
Writing about your worries
Throwing out the rule book
Counting your blessings: An antidote for anxiety
Getting Help from Others
Seeking the right therapies
Seeking the right therapist
Battling Anxiety
Understanding Feelings
What Do You Feel and Why?
Feelings are sensational!
Feelings tell you what to do
Feelings often arise from your thoughts
Distinguishing Thoughts from Feelings
Blocking the blues
Getting in touch with your feelings
Getting in touch with your thoughts
Tapping your triggers
Snaring your anxious thoughts
Looking at the Feeling Cycle in Action
Rethinking Your Thoughts
Tackling Your Thoughts
Weighing the evidence
Rethinking risk
WHAT ARE THE ODDS?
Deconstructing worrisome scenarios
Small-potatoes scenarios
Worst-case scenarios
Cultivating Calm Thinking
Considering a “friend’s” perspective
Creating calm
Watching Out for Worry Words
Stacking sticks into bonfires of anxiety
Encountering extremist words
Misrepresenting with all-or-none, black-or-white words
Running into judging words
Turning to victim words
Refuting and Replacing Your Worry Words
Exorcising your extremist words
Disputing all-or-none
Judging the judge
Vanquishing victim words
Busting Up Your Anxious Assumptions
Understanding Anxious Assumptions
Sizing Up Anxious Assumptions
Recognizing anxious assumptions
Assessing your anxious assumptions
Coming Down with a Case of Anxious Assumptions
Acquiring assumptions in childhood
Shattering your reasonable assumptions
Challenging Those Nasty Assumptions: Running a Cost/Benefit Analysis
Analyzing perfection
Tabulating approval
Reviewing vulnerability
Counting up control
Debating dependency
Challenging your anxious assumptions
Designing Calm, Balanced Assumptions
Tempering perfectionist tendencies
THE DEADLY SECRETS OF PERFECTIONISM
Balancing an approval addict
Balancing vulnerability
Relaxing control
Diminishing dependency
Above All: Be Kind to Yourself!
Mindful Acceptance
Accepting Anxiety? Hey, That’s a Switch!
Taking a calm, dispassionate view
Tolerating uncertainty
Being patient with yourself
Appreciating your imperfections
Connecting with the Here and Now
Making contact with the present
Putting worries about the future to rest
Being tolerant and flexible
Accepting Mindfulness into Your Life
Savoring Spirituality
Facing Fear
All About Avoidance
Avoiding emotions
Obvious avoidance of what you fear
More subtle avoidance strategies
Breaking the avoidance cycle
Accepting discomfort and distress
Exposure: Coming to Grips with Your Fears
Understanding your fears
Constructing an exposure list
Facing your fears (gulp)
Conquering Different Types of Fears
Waging war on worry
Fighting phobias
Pushing through panic
AGORAPHOBIA AND THE PANDEMIC
Expecting the Impossible
Medications and Other Biological Options
Making Up Your Mind About Medications
The downside of medications
The upside of medications
Understanding Medication Options
Antidepressants
Selective serotonin reuptake inhibitors (SSRIs)
Designer antidepressants
Tricyclic antidepressants
MAO inhibitors
SAVING YOUR SEX LIFE?
Benzodiazepines
Miscellaneous tranquilizers
Beta blockers
ATYPICAL ANTIPSYCHOTICS
Mood stabilizers
Medical marijuana
Searching for Vitamins and Supplements
HUNTING FOR HELPFUL HERBS
Viva vitamins!
Sifting through the slew of supplements
Stimulating the Brain
Transcranial magnetic stimulation (TMS)
Vagus nerve stimulation (VNS)
Letting Go of the Battle
Looking at Lifestyle
Friends and Family — Can’t Live with ’em, Can’t Live without ’em
Staying connected to others
Delegating for extra time
Just saying “no”
Ready … Exorcise!
Don’t wait for willpower — Just do it!
Distorted thinking
Lack of reward
Working in your workout
The ABCs of Getting Your Zs
Creating a sleep haven
Following a few relaxing routines
Associating sleep with your bed
Winding down before hitting the hay
Watching what you eat and drink
Mellowing with medication
Taking action when sleep just won’t come
Designing Calm Diets
Enjoying small, frequent portions
Following nutritional common sense
Meditating as Part of a Healthy Lifestyle
Meditation Basics
What’s So Good About Meditating?
Meditation Methods
Breathing meditation
Body scan meditation
Tasting meditation
Walking meditation
More meditation methods
Discovering Other Meditation Resources
Buyer Beware: Meditation Myths
Zeroing in on Specific Worries
Emotional Preparedness During a Pandemic
Pushing Through Pandemic-Related Anxiety and Stress
Accepting emotions
Denying
Wallowing
Acceptance
Distinguishing between useful and useless pandemic-related anxiety
WHY PEOPLE HOARD TOILET PAPER
Gathering emergency supplies
Setting daily goals
Staying connected
Figuring out Fact versus Fiction
Is this the end of the world?
Is it safe to leave your house?
Facing a Career Crisis and Financial Woes
Meeting Job Worries Head-On
Shoring up your resume
Finding flexibility in your career view
Considering careers with stability
Keeping the right focus
Taking Stock of Your Resources
Tallying up your financial balance sheet
Knowing your personal assets and liabilities
Committing to a New Game Plan
Setting short-term goals
Considering short-term career goals
Getting your money plans started
Planning for the long haul
Keeping Steady When the World Is Shaking
Assessing Your Risks
Looking at the likelihood of dying from a natural disaster
Tabulating your personal risks
Assessing risks from climate change
CORONAVIRUS AND AIR POLLUTION
Preparing a Plan for Realistic Worries
FINDING THE SILVER LINING IN ADVERSITY
Imagining and Dealing with the Worst
Rethinking uncertainty and anxiety
Rethinking your ability to cope
Going right at your worries
Doing Your Part to Improve the World
Helping the environment
Volunteering in disasters
Racism and Anxiety
Racism: The Elephant in the Room and the Snake in the Grass
Structural racism
RACISM IN THE UK: THE WINDRUSH SCANDAL
Interpersonal racism
Overt racism
Covert racism
A FAMILY PHYSICIAN’S TAKE ON STRESS AND RACISM
Internalized racism
COLORISM
How Racism Leads to Anxiety
RACISM AGAINST FIRST PEOPLES
Coping with Racism
Finding empowerment
Staying connected
Accepting emotion
Taking care of yourself
Fighting Racism
Becoming an ally
Educating yourself
Speaking up
Teaching your children well
Exploring the unfamiliar
Keeping Out of Danger
Evaluating Your Actual, Personal Risks
Avoiding Unnecessary Risks
Actions for keeping health risks low
Actions for keeping daily life risks low
Dealing with Trauma-Related Anxiety
Thinking through what happened
Exposing yourself to the incident
Accepting a Certain Degree of Uncertainty
Choosing to put yourself in high-risk situations
Experiencing danger in everyday places
Helping Others with Anxiety
When a Family Member or Friend Suffers from Anxiety
When Your Loved One Suffers from Anxiety
Talking Together about Anxiety
Helping without owning the albatross
Avoiding blame
Giving reassurance: When help turns into harm
Guiding the Way
Coaching the right way
Looking at a coach in action
Teaming Up against Anxiety
Accepting Anxiety with Love
Recognizing Anxiety in Kids
Separating Normal from Abnormal
SLEEP TERROR IN CHILDREN
Reviewing the Most Common Anxieties in Children
Separation anxiety
Constant worry
Phobias
ANXIETY AND OBSESSIVE-COMPULSIVE DISORDER (OCD)
Problems connecting with others
POST-TRAUMATIC STRESS DISORDER AMONG CHILDREN
Silent anxiety
Helping Kids Conquer Anxiety
Nipping Anxiety in the Bud
Early mastery experiences
ANXIETY’S BRAIN CHEMISTRY
Fine-tuning emotions
Inoculating against anxiety
Resisting the desire to comfort and reassure
Taking precautions via parenting style
Permissive and authoritarian parenting
Authoritative parenting
HELICOPTER PARENTING
Helping Already Anxious Children
Helping yourself first
Modeling mellow
Leading children through anxiety
Exorcizing anxiety through exercise
Getting Help from Others
Who to get help from
What to expect at the first session
What happens in therapy?
The Part of Tens
Ten Approaches That Just Don’t Work
Avoiding What Makes You Anxious
Whining and Complaining
Seeking Comfort
Looking for a Quick Fix
Sipping Herbal Tea
Drowning Your Sorrows
Trying Too Hard
Hoping for Miracles
Taking Medication as a Solution
Getting Help on the Couch
Ten Ways to Deal with Relapse
Expecting Anxiety
Counting the Swallows
Checking Out Why Anxiety Returned
Seeing a Doctor
Revisiting What Worked Before
Doing Something Different
Getting Support
Considering Booster Sessions
Doubling Down on Exposure
Accepting Anxiety
Ten Signs That You Need Professional Help
Having Suicidal Thoughts or Plans
Feeling Hopeless
Handling Anxiety and Depression
Trying to No Avail
Struggling at Home
Dealing with Major Problems at Work
Suffering from Severe Obsessions or Compulsions
Understanding Post-Traumatic Stress Disorder
Going through Sleepless Nights
Getting High
Finding Help
Resources for You
Books about Anxiety
Books about Racism
Resources to Help Anxious Children
Websites to Discover More about Anxiety
Index. A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
About the Authors
Authors' Acknowledgments
WILEY END USER LICENSE AGREEMENT
