The 10 Best Anxiety Busters: Simple Strategies to Take Control of Your Worry

by Margaret Wehrenberg Psy.D.

Overview

Ready-to-use strategies to tame even your most anxiety-inducing moments.

Suffer from a fear of flying? Break out in a sweat during presentations? Experience a sudden panic attack when in a confined space, like an elevator? Whether you’re struggling with mild anxiety or battling more severe phobia or panic, these are common experiences that affect millions of people. So what are the perennially anxious to do?

In ten simple techniques, this pocket-sized, anxiety-busting guide boils down the most effective remedies for worry and anxiety, whether chronic or in the moment. From breathing exercises and relaxation practices to thought-stopping techniques, worry “containment,” effective self-talk, and strategies that put an end to catastrophizing once and for all, it’s your go-to guide when anxiety levels begin to boil. Throw it in your carry-on, stow it in your briefcase, or keep it in your desk when you need a quick reminder of some easy techniques that can turn your anxiety from overpowering to manageable in no time.

Product Details

ISBN-13:	9780393710762
Publisher:	Norton, W. W. & Company, Inc.
Publication date:	01/26/2015
Pages:	288
Sales rank:	1,080,778
Product dimensions:	5.00(w) x 6.90(h) x 0.90(d)

About the Author

Margaret Wehrenberg, PsyD, is a licensed psychologist in private practice, a popular public speaker, and international anxiety coach. She is the author of numerous books, including The 10 Best-Ever Anxiety Management Techniques. She lives in Naperville, IL.

Table of Contents

Acknowledgments ix

A Worried Mind, and Body Too: What Kind of Anxiety Do You Have? xiii

Anxiety Buster 1 Avoid CATS (Not the Furry Ones) 1

Anxiety Buster 2 Breathe 17

Anxiety Buster 3 Use Mindfulness With Shifting Awareness 31

Anxiety Buster 4 Just Relax! No, Really, Just relax… 44

Anxiety Buster 5 Don't Make Mountains Out of Molehills 65

Anxiety Buster 6 Stop and Swap 89

Anxiety Buster 7 Contain Your Worry 112

Anxiety Buster 8 Think Something Different, Do Something Different 138

Anxiety Buster 9 Control TMA (Too Much Activity) 161

Anxiety Buster 10 Plan and Practice 184

A Final Word 209

10 Common Stressful Situations and Tips on Handling Them 211

Index 239

Editorial Reviews

"In her book The 10 Best Anxiety Busters, Margaret Wehrenberg, PsyD, provides a very practical guide to implementing evidence based interventions aimed at reducing symptoms of anxiety and at changing our relationship with these symptoms. . . . [A] refreshing perspective that prioritizes changes in lifestyle, thought, and behavior over sole reliance on medical treatment. . . . The book succeeds in demystifying anxiety and in emphasizing our agency in either increasing or decreasing anxious feelings."

P.C. The Newsletter from Barclay & Associates

"This book certainly lives up to its promise. . . . The ideal book for you to gain peace of mind—and a relaxed body."

Hypnosis Depot

"This excellent, easy-to-read-and-use book can be utilized by anyone to lower anxiety. The book is written for citizens but psychologists can use the well-limned suggestions to provide their clients with easy-to-follow and useful material. . . . Many checklists are provided that will help psychologists better treat their clients. It is well-written, fun and thorough."

American Journal of Forensic Psychology

"This accessible, warmhearted book will help you figure out what kind of anxiety you have, reduce your physical and emotional symptoms, and reclaim your life. Trust me, fellow anxiety sufferers: You will recognize yourself in Dr. Wehrenberg's stories and find reassurance, help, and hope in her advice."

Scott Stossel

"For those just beginning therapy or for those unfamiliar with basic mindfulness and self-evaluation strategies, the material outlined here may be useful as a means of framing and breaking down the subject. . . . Therapeutically, it might serve best as a form of homework or recommended reading for clients."

Somatic Psychotherapy Today

12/01/2014
Psychologist Wehrenberg illustrates ways to relieve physical symptoms of anxiety, sooth the uneasy mind, and change anxious behaviors. Techniques for conquering bodily angst include going outside for a short walk or simply stretching, while ideas for mental relief consist of doing the worst thing first or remembering that panic is unpleasant but not lethal. To promote behavior change, Wehrenberg suggests controlling too much activity and rehearsing potentially stressful situations. A particularly helpful section lists tips on handling common scenarios that can be a source of strain: meeting new people, saying no, and vacationing. VERDICT Excellent for a quick fix with some depth supporting it.

Library Journal