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Table of Contents
1 Cover
4 Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here
5 Part 1: Dissecting Distress and Preparing a Plan Chapter 1: 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 Chapter 2: Discovering the Beginnings Biological and Genetic Influences Plotting Out a Lifeline Surveying Current Stress Drawing Conclusions Chapter 3: Overcoming Obstacles to Change Change-Blocking Beliefs Searching for Self-Sabotage Chapter 4: Minding Your Moods Deciphering Body Signals Connecting the Mind and Body Putting Events, Feelings, and Sensations Together Becoming a Thought Detective
6 Part 2: Thinking About Thinking: Thought Therapy Chapter 5: Untangling Twisted Thinking Introducing the Reality Scramblers Making the Wrong Judgment The Blame Game Doing What You Can to Solve the Problem Chapter 6: Indicting and Rehabilitating Thoughts From Arraignment to Conviction: Thought Court After the Verdict: Replacing and Rehabilitating Your Thoughts Reflections on Chapter 6 Chapter 7: Looking at Problematic Assumptions Examining Unhelpful Beliefs Changing Your Assumptions Chapter 8: Managing Mindfulness and Achieving Acceptance Making Space for Meditation Start by Losing Your Mind! Arriving at Acceptance Connecting with Now
7 Part 3: Actions Against Angst: Behavior Therapy Chapter 9: Facing Feelings: Avoiding Avoidance What’s Wrong with Avoidance? Exposure: Jumping in Feet First Chapter 10: Lifting Mood Through Exercise How Much Is Enough? The Case for Health Improvement Fitting Exercise into Your Life What to Do When Willpower Wilts Chapter 11: Entertaining Enjoyment What’s Your Pleasure? Poisonous Pleasures Pleasure Busters Chapter 12: Moving and Tackling Life’s Problems The Motivation Myth Organizing Your Problem with S.O.C.S.
8 Part 4: Focus on Physical Feelings Chapter 13: Sleeping Soundly for Emotional Health Recognizing the Importance of Sleep Tracking Your Sleep Sleep Guidelines Associations and Sleep Relaxation and Sleep Dream Demons Thinking About Sleep Making Sleep More Efficient My Sleep Plan Chapter 14: Making the Medication Decision To Take or Not to Take Preparing Your Prescriber Sizing Up Side Effects
9 Part 5: Relationship Therapy Chapter 15: Restoring Relationships Revealing the Emotion-Relationship Connection Enhancing Your Relationship Dealing with Relationship Loss Chapter 16: Smoothing Out Conflict Overriding Defensiveness Discovering the Problem Isn’t All About You Talking About the Tough Stuff
10 Part 6: Looking Beyond Anxiety and Depression Chapter 17: 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 Chapter 18: Promoting Positives Focusing on Gratitude Making the World a Bit Nicer Letting Go Exercising Self-Control Discovering What’s Really Important Finding Meaning Before Your Funeral
11 Part 7: The Part of Tens Chapter 19: 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 Chapter 20: 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
12 Index
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