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Laura L. Smith. Anxiety and Depression Workbook For Dummies
Anxiety & Depression WorkbookFor Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Anxiety & Depression WorkbookFor Dummies Cheat Sheet” in the Search box. Table of Contents
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Dissecting Distress and Preparing a Plan
Sorting Out Symptoms of Anxiety and Depression
Dwelling on Negative Thoughts
Blue and Anxious Behavior
Physical Funkiness
Emotions of Anxiety and Depression
Reflecting upon Relationships
Plotting Your Personal Problems Profile
Choosing Your Challenge
When and Where to Get More Help
Discovering the Beginnings
Biological and Genetic Influences
Plotting Out a Lifeline
Surveying Current Stress
Drawing Conclusions
Overcoming Obstacles to Change
Change-Blocking Beliefs
Detecting beliefs standing in your way
Blasting through beliefs blocking your path
Searching for Self-Sabotage
Stopping self-sabotage
Rewriting your self-sabotaging scripts
Minding Your Moods
Deciphering Body Signals
Connecting the Mind and Body
Putting Events, Feelings, and Sensations Together
Becoming a Thought Detective
Thinking About Thinking: Thought Therapy
Untangling Twisted Thinking
Introducing the Reality Scramblers
Recording Reality Scramblers on Thought Trackers
Making the Wrong Judgment
Shoulding on yourself
Making critical comparisons
Tagging yourself with loathsome labels
The Blame Game
Doing What You Can to Solve the Problem
Indicting and Rehabilitating Thoughts
From Arraignment to Conviction: Thought Court
Examining a sample case in Thought Court
Putting your thoughts on trial
Reviewing more Thought Court cases
Connor: Doomed to unhappiness
Emma: Filled with anxiety
After the Verdict: Replacing and Rehabilitating Your Thoughts
Getting a little help from a friend
Traveling to the future
Recalculating risks
Imagining the worst
Reflections on Chapter 6
Looking at Problematic Assumptions
Examining Unhelpful Beliefs
Recognizing your problematic assumptions
How assumptions work
The origins of assumptions
Changing Your Assumptions
Distinguishing the past from the present
Tallying up costs and benefits
Taking direct action against problematic assumptions
Managing Mindfulness and Achieving Acceptance
Making Space for Meditation
Thoughts are just thoughts
Practicing meditation
Start by Losing Your Mind!
Distinguishing between observing and evaluating
Tuning in and tuning out mind chatter
Playing with your mind chatter
Arriving at Acceptance
Connecting with Now
Actions Against Angst: Behavior Therapy
Facing Feelings: Avoiding Avoidance
What’s Wrong with Avoidance?
How do you avoid?
Interrupting avoidance
Exposure: Jumping in Feet First
Identifying your fears
Developing an exposure plan
Lifting Mood Through Exercise
How Much Is Enough?
The Case for Health Improvement
Fitting Exercise into Your Life
Setting your personal goal
Committing to health
What to Do When Willpower Wilts
Fighting demotivating thoughts
Keeping track of your progress
Entertaining Enjoyment
What’s Your Pleasure?
Poisonous Pleasures
Pleasure Busters
Deciding to deserve fun
Finding fun frivolous?
Pleasure-pooping predictions
Moving and Tackling Life’s Problems
The Motivation Myth
Organizing Your Problem with S.O.C.S
Sizing things up (S)
Collecting options (O)
Considering consequences (C)
Selecting the most reasonable options
Reviewing your work
Focus on Physical Feelings
Sleeping Soundly for Emotional Health
Recognizing the Importance of Sleep
Tracking Your Sleep
Sleep Guidelines
Drinking and eating before bed
Bedtime routines
Sleep setting
Associations and Sleep
Relaxation and Sleep
Dream Demons
Thinking About Sleep
Making Sleep More Efficient
My Sleep Plan
Making the Medication Decision
To Take or Not to Take
Preparing Your Prescriber
Sizing Up Side Effects
Relationship Therapy
Restoring Relationships
Revealing the Emotion-Relationship Connection
Enhancing Your Relationship
Talking together
Perusing the Daily News
Putting compliments to good use
Delightful doings
Dealing with Relationship Loss
Moving on
Becoming active
Smoothing Out Conflict
Overriding Defensiveness
Shining light on your defensive behavior
Check, please
Don’t refuse to defuse
Discovering the Problem Isn’t All About You
Talking About the Tough Stuff
Shifting the focus with I Messages
Softening the blow through buffering
Looking Beyond Anxiety and Depression
Reining in Relapse
Sizing Up Your Risk of Relapse
Not Letting Relapse Sneak Up on You
Having a Fire Extinguisher Ready
Keeping the Ball Rolling
Doing the right things
Disrupting satisfaction interrupters
Promoting Positives
Focusing on Gratitude
Keeping track of the things that make you grateful
Writing testimonials
Making the World a Bit Nicer
Letting Go
Exercising Self-Control
Discovering What’s Really Important
Finding Meaning Before Your Funeral
The Part of Tens
Ten Reasons to Seek Additional Support
You Feel Hopeless
You Feel Like Ending Your Life
You’re Getting into Trouble at Home
You’re Having Trouble at Work or School
You Want to Isolate from Others
You’re Abusing Drugs or Alcohol
You Feel Overly Agitated
You Can’t Control Your Temper
You Can’t Get Motivated to Do Anything
Family and Friends Worry About You
Ten Ways to Help a Loved One with Anxiety or Depression
Listening without Judging
Learning More
Staying in Touch
Separating the Emotion from the Person
Offering a Hand with Finding Help
Providing Hope
Taking a Walk
Helping with Daily Chores
Not Blaming Yourself
Taking Care of Yourself
Index. A
B
C
D
E
F
G
H
I
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
About the Author
Dedication
Authors' Acknowledgments
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