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Hi, this is one of those “for Dummies, yellow books.” Its pretty good, Enjoy… hope it helps you.Introduction ………………………………………………………………………1About This Book………………………………………………………………………………………………………….1A Note to Our Depressed and Anxious Readers …………………………………………………………..2How to Use This Book …………………………………………………………………………………………………2What Not to Read………………………………………………………………………………………………………..2What We Assume About You ……………………………………………………………………………………….2How This Book Is Organized………………………………………………………………………………………..3Part I: Analyzing Angst and Preparing a Plan ………………………………………………………3Part II: Thinking About Thinking: Thought Therapy ……………………………………………3Part III: Actions Against Angst: Behavior Therapy……………………………………………….3Part IV: Phocus on Physical Pheelings ………………………………………………………………..3Part V: Relationship Therapy………………………………………………………………………………4Part VI: Looking Beyond Anxiety and Depression ……………………………………………….4Part VII: The Part of Tens ……………………………………………………………………………………4Characters in This Book………………………………………………………………………………………………4Icons Used in This Book………………………………………………………………………………………………4Where to Go from Here………………………………………………………………………………………………..5Part I: Analyzing Angst and Preparing a Plan……………………………7Chapter 1: Sorting Out Signs of Anxiety and Depression…………………………………………9Dwelling on Dismal and Worried Thoughts ………………………………………………………………….9Walking in Quicksand: Apprehensive and Blue Behavior ……………………………………………11Feeling Funky……………………………………………………………………………………………………………11Reflecting upon Relationships……………………………………………………………………………………12Plotting Your Personal Problems Profile…………………………………………………………………….13Choosing Your Challenge …………………………………………………………………………………………..15Knowing When to Get More Help……………………………………………………………………………….17Chapter 2: Discovering the Beginnings………………………………………………………………….19Building the Body Connection……………………………………………………………………………………19Laying Out a Lifeline ………………………………………………………………………………………………….20Surveying Stress………………………………………………………………………………………………………..28Drawing Conclusions…………………………………………………………………………………………………30Chapter 3: Overcoming Obstacles to Change…………………………………………………………31Discovering and Challenging Change-Blocking Beliefs ……………………………………………….31Detecting beliefs standing in your way ……………………………………………………………..31Blasting through beliefs blocking your path………………………………………………………34Looking Out for Self-Sabotage ……………………………………………………………………………………38Stopping self-sabotage………………………………………………………………………………………39Rewriting your self-sabotaging scripts ………………………………………………………………41Chapter 4: Minding Your Moods …………………………………………………………………………….43Deciphering Body Signals ………………………………………………………………………………………….43Connecting the Mind and Body………………………………………………………………………………….46Putting Events, Feelings, and Sensations Together …………………………………………………….47Becoming a Thought Detective ………………………………………………………………………………….50Part II: Thinking About Thinking: Thought Therapy……………………55Chapter 5: Untangling Twisted Thinking………………………………………………………………..57The Information Reality Scramblers…………………………………………………………………………..57Recording Information Reality Scramblers on Thought Trackers ………………………60The Self-Judging Reality Scramblers…………………………………………………………………………..64Shoulding on yourself ……………………………………………………………………………………….64Making critical comparisons……………………………………………………………………………..66Tagging yourself with loathsome labels …………………………………………………………….68The Self-Blame Reality Scrambler ………………………………………………………………………………72Doing What You Can to Solve the Problem…………………………………………………………………74Chapter 6: Indicting and Rehabilitating Thoughts………………………………………………….77From Arraignment to Conviction: Thought Court ………………………………………………………77Examining a sample case in Thought Court ………………………………………………………78Putting your thoughts on trial …………………………………………………………………………..81Reviewing more Thought Court cases……………………………………………………………….84After the Verdict: Replacing and Rehabilitating Your Thoughts………………………………….87Getting a little help from a friend ………………………………………………………………………88Traveling to the future………………………………………………………………………………………89Recalculating risks ……………………………………………………………………………………………92Imagining the worst ………………………………………………………………………………………….94Reflections on Chapter 6……………………………………………………………………………………………97Chapter 7: Correcting Your Life-Lenses: A New Vision ………………………………………….99Examining Life-Lenses ……………………………………………………………………………………………….99How life-lenses work ……………………………………………………………………………………….102The origins of life-lenses………………………………………………………………………………….105Changing the Prescription of Your Life-Lenses …………………………………………………………107Distinguishing the past from the present…………………………………………………………107Tallying up costs and benefits of current life-lenses ………………………………………..110Taking direct action against problematic life-lenses ………………………………………..113Chapter 8: Managing Mindfulness and Achieving Acceptance…………………………..117Start by Losing Your Mind! ………………………………………………………………………………………117Distinguishing between observing and evaluating …………………………………………..117Tuning in and tuning out mind chatter…………………………………………………………….120Playing with your mind chatter……………………………………………………………………….121Arriving at Acceptance…………………………………………………………………………………………….123Connecting with Now ………………………………………………………………………………………………126Part III: Actions Against Angst: Behavior Therapy…………………..129Chapter 9: Facing Feelings: Avoiding Avoidance…………………………………………………131What, Me Worry?……………………………………………………………………………………………………..131Building a Staircase of Fear………………………………………………………………………………………134x Anxiety & Depression Workbook For DummiesIdentifying your fears………………………………………………………………………………………134Surveying sample staircases of fear ………………………………………………………………..138Creating your own Staircase of Fear ………………………………………………………………..141Climbing Your Staircase …………………………………………………………………………………………..142Exposing Obsessive-Compulsive Disorder ……………………………………………………………….145Beating obsessions………………………………………………………………………………………….146Treating compulsions ……………………………………………………………………………………..147Chapter 10: Lifting Mood Through Exercise …………………………………………………………149How Much Is Enough? ……………………………………………………………………………………………..149The Case for Health Improvement……………………………………………………………………………150Fitting Exercise into Your Life…………………………………………………………………………………..152What to Do When Willpower Wilts …………………………………………………………………………..154Fighting de-motivating thoughts ……………………………………………………………………..154Keeping track of your prgress …………………………………………………………………………157Chapter 11: Entertaining Enjoyment ……………………………………………………………………..159What’s Your Pleasure? ……………………………………………………………………………………………..159Poisonous Pleasures………………………………………………………………………………………………..162Pleasure Busters ……………………………………………………………………………………………………..163Deciding to deserve fun…………………………………………………………………………………..163Finding fun frivolous? ……………………………………………………………………………………..165Pleasure-pooping predictions………………………………………………………………………….166Chapter 12: Getting Moving and Tackling Life’s Problems …………………………………..169The Motivation Myth ……………………………………………………………………………………………….169Scoring Goals with S.O.C.C.E.R…………………………………………………………………………………172Sizing things up (S) …………………………………………………………………………………………172Collecting options (O) …………………………………………………………………………………….173Considering consequences (C)………………………………………………………………………..175Making a choice (C) ………………………………………………………………………………………..178Working up the courage (E) …………………………………………………………………………….178Letting it rip (R)………………………………………………………………………………………………179Part IV: Phocus on Physical Pheelings………………………………….181Chapter 13: Relaxing the Heart and Soul ……………………………………………………………..183Relaxation: What’s in It for Me?………………………………………………………………………………..183Breathing Tension Away…………………………………………………………………………………………..185Abdominal breathing ………………………………………………………………………………………185Anti-panic breathing ……………………………………………………………………………………….185Gentle breathing ……………………………………………………………………………………………..186Mellowing Your Muscles ………………………………………………………………………………………….187Getting Your Zzzzzzz’s……………………………………………………………………………………………..189Sleep situation #1: Watching what you eat and drink……………………………………….191Sleep situation #2: Watching what you do ……………………………………………………….191Sleep situation #3: The sleep setting ……………………………………………………………….191Sleep situation #4: How long is too long?…………………………………………………………192Sleep situation #5: Waking up too much?…………………………………………………………192Sleep situation #6: When worries keep you awake …………………………………………..193Sleep situation #7: Dream demons…………………………………………………………………..194Your sleep action plan …………………………………………………………………………………….195Table of Contents xiChapter 14: Making the Medication Decision ……………………………………………………..197To Take or Not to Take …………………………………………………………………………………………….197Preparing Your Prescriber ……………………………………………………………………………………….200Sizing Up Side Effects……………………………………………………………………………………………….202Part V: Relationship Therapy ……………………………………………..205Chapter 15: Restoring Relationships…………………………………………………………………….207Revealing the Emotion-Relationship Connection …………………………………………………….207Enhancing Your Relationship …………………………………………………………………………………..209Talking together………………………………………………………………………………………………209Delightful doings……………………………………………………………………………………………..212Dealing with Relationship Loss ………………………………………………………………………………..214Moving on……………………………………………………………………………………………………….215Becoming active ……………………………………………………………………………………………..217Chapter 16: Smoothing Out Conflict ……………………………………………………………………..219Overriding Defensiveness ………………………………………………………………………………………..219Shining the light on your defensive behavior…………………………………………………..220Check, please ………………………………………………………………………………………………….222Don’t refuse to defuse……………………………………………………………………………………..223Discovering the Problem Isn’t All About You ……………………………………………………………224Talking About the Tough Stuff ………………………………………………………………………………….228Shifting the focus with I Messages …………………………………………………………………..228Softening the blow through buffering………………………………………………………………229Part VI: Looking Beyond Anxiety and Depression…………………….231Chapter 17: Reining In Relapse …………………………………………………………………………….233Sizing Up Your Risk of Relapse …………………………………………………………………………………233Not Letting Relapse Sneak Up on You ………………………………………………………………………234Having a Fire Extinguisher Ready …………………………………………………………………………….237Keeping the Ball Rolling …………………………………………………………………………………………..240Doing the right things ……………………………………………………………………………………..241Disrupting satisfaction interrupters ………………………………………………………………..242Chapter 18: Promoting Positives…………………………………………………………………………..247Focusing on Gratitude ……………………………………………………………………………………………..247Keeping track of the things that make you grateful………………………………………….248Writing testimonials ………………………………………………………………………………………..250Making the World a Bit Nicer……………………………………………………………………………………252Letting Go……………………………………………………………………………………………………………….253Exercising Self-Control …………………………………………………………………………………………….255Discovering What’s Really Important……………………………………………………………………….256Finding Meaning at Your Funeral ……………………………………………………………………………..258Part VII: The Part of Tens ………………………………………………….261Chapter 19: Ten Resources for Help ……………………………………………………………………..263Spending Time with Self-Help Books ………………………………………………………………………..263Browsing Helpful Web Sites ……………………………………………………………………………………..264Participating in Support Groups ………………………………………………………………………………265Checking In with Primary Care Doctors……………………………………………………………………265Sharing with Psychiatrists ……………………………………………………………………………………….265Getting a Hand from Psychologists ………………………………………………………………………….265Talking Things Through with Counselors…………………………………………………………………265Getting Extra Help from Social Workers……………………………………………………………………266Taking Advantage of Community Centers…………………………………………………………………266Leaning on Family and Friends…………………………………………………………………………………266Considering the Best Options for You………………………………………………………………………266Chapter 20: Ten Quick Ways Out of Upset…………………………………………………………….267Just Breathe …………………………………………………………………………………………………………….267Talk It Out……………………………………………………………………………………………………………….267Get Soaked ………………………………………………………………………………………………………………267Feel the Big Chill………………………………………………………………………………………………………268Take a Quick Thought Challenge ……………………………………………………………………………..268Exorcise with Exercise……………………………………………………………………………………………..269Mellow with Music …………………………………………………………………………………………………..269Pacify with Pets ……………………………………………………………………………………………………….269Distract Your Distress………………………………………………………………………………………………269Stay in the Present …………………………………………………………………………………………………..269Figure Out What Works for You………………………………………………………………………………..270Index ……………………………………………………………………………271