Оглавление
Owen O’Kane. Ten Times Happier
TEN TIMES HAPPIER. Owen O’Kane
Copyright
Dedication
INTRODUCTION
ABOUT ME
HAPPINESS
HOW DOES THIS BOOK WORK?
A FEW PRACTICALITIES
CHAPTER 1. STOP LOOKING BACK, YOU’RE NOT GOING THAT WAY
WHY YOU BECOME STUCK
RULES AND BELIEFS
NEGATIVE OR TRAUMATIC EXPERIENCES
HOW YOU CAN MOVE FORWARD. UNHELPFUL RULES AND BELIEFS
NEGATIVE OR TRAUMATIC EXPERIENCES
FIVE ALTERNATIVE OPTIONS FOR MANAGING THE PAST
HOW THIS WILL CONTRIBUTE TO A HAPPIER LIFE
THE EVIDENCE AND RESEARCH
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 2. GET OUT OF YOUR HEAD
WHY YOU BECOME STUCK
UNDERSTANDING OUR MINDS A LITTLE MORE
HOW YOU CAN MOVE FORWARD
STEP 1: ACKNOWLEDGE AN UNHEALTHY THOUGHT
STEP 2: CREATE SPACE
STEP 3: EXAMINE THE EVIDENCE
STEP 4: LET GO
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 3. NO REGRETS
WHY YOU BECOME STUCK
HOW YOU CAN MOVE FORWARD
STEP 1: NAMING AND UNDERSTANDING
STEP 2: MAKING AMENDS
STEP 3: FORGIVING YOURSELF
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 4. THE WORRY TRAP
WHY YOU BECOME STUCK
YOUR MIND AND WORRY
YOUR RELATIONSHIP WITH WORRY
HOW YOU CAN MOVE FORWARD
CASE STUDY
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
WAKE-UP CALL: PERSPECTIVE ON WORRY FROM THE DYING
SUMMARY
CHAPTER 5. HELL IS OTHER PEOPLE
WHY YOU BECOME STUCK
WHAT’S GOING ON WITH YOU?
HOW YOU CAN MOVE FORWARD
DIALLING DOWN YOUR EMOTIONAL RESPONSE
PATTERN RECOGNITION AND LETTING GO
RATIONAL COMMUNICATION
FUTURE BOUNDARIES
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 6. KICK THE HABIT
ARE YOU OVER-RELIANT ON SOMETHING THAT HELPS YOU MANAGE?
WHY YOU BECOME STUCK
QUICK-FIX HABITS
YOUR SELF-SOOTHE SYSTEM
SELF-DESTRUCTIVE BEHAVIOUR
HOW YOU CAN MOVE FORWARD
ADMIT THERE’S A PROBLEM
REMIND YOURSELF THAT YOU’RE ENOUGH
CREATE HEALTHIER SURROUNDINGS
WEAN YOURSELF OFF YOUR HABIT
LEARN TO SELF-SOOTHE
ADOPT HEALTHIER HABITS
IDENTIFY THE SUPPORT YOU NEED TO KICK YOUR UNHEALTHY HABIT FOR GOOD
ALLOW FOR BAD DAYS
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 7. STOP BLAMING AND TAKE RESPONSIBILITY
WHY WE BLAME OTHER PEOPLE AND CIRCUMSTANCES, AND STOP TAKING RESPONSIBILITY FOR OUR HAPPINESS
VICTIM PARALYSIS
IDENTITY ATTACHMENT
AVOIDANCE
POWERFULLY POWERLESS
SECONDARY GAIN
HOW TO STOP BLAMING AND TAKE RESPONSIBILITY
ACCEPTANCE
WHAT HAVE YOU LEARNT?
WHAT PERSONAL VALUES CAN HELP MOVE YOU FORWARD?
TAKING RESPONSIBILITY
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 8. COMPARISON IS THE THIEF OF JOY
WHY DO WE COMPARE AND SEEK MORE?
DISSATISFACTION
DESIRE
SELF-DOUBT
SELF-SABOTAGE
HOW TO STOP COMPARING AND SEEKING MORE
GRATITUDE
ACTS OF KINDNESS
THE ART OF SIMPLICITY
TURNING INWARDS FOR SATISFACTION
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 9. HIGH-DRAMA LIVING
WHY YOU HOLD ON TO DRAMA
AVOIDANCE
COMPENSATORY MECHANISMS
ATTENTION-SEEKING
CONSTRUCTED IDENTITY
HEREDITARY PATTERNS
HOW TO BREAK THE CYCLE OF DRAMA ADDICTION
ADMITTING
NAMING
REPLACING
NON-JUDGEMENT
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
SUMMARY
CHAPTER 10. LIVING IN THE NOW
WHY YOU CAN’T LET GO OF THE FUTURE
THERE WILL ALWAYS BE VARIABLES OUTSIDE OF YOUR CONTROL OR POWER
FEAR OF THE FUTURE
INTOLERANCE OF NOT KNOWING
ANGST AROUND MORTALITY
EGO STATES
HOW TO LET GO OF LIVING IN THE FUTURE
HOW THIS WILL CONTRIBUTE TO YOUR HAPPINESS
COMMITMENT
CASE STUDY
EPILOGUE. IT TAKES WORK BUT IT’S WORTH IT
RESOURCES
MENTAL HEALTH HELPLINES
Anxiety UK
Bipolar UK
CALM
Men’s Health Forum
Mental Health Foundation
Mind
No Panic
OCD Action
OCD UK
PAPYRUS
Rethink Mental Illness
Samaritans
SANE
YoungMinds
ABUSE (CHILD, SEXUAL, DOMESTIC VIOLENCE)
Refuge
ADDICTION (DRUGS, ALCOHOL, GAMBLING)
Narcotics Anonymous
National Gambling Helpline
ALZHEIMER’S
BEREAVEMENT
CRIME VICTIMS
Victim Support
EATING DISORDERS
LEARNING DISABILITIES
PARENTING
RELATIONSHIPS
ACKNOWLEDGEMENTS
ABOUT THE AUTHOR
Also by Owen O’Kane:
About the Publisher
