The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It

by Margaret Wehrenberg Psy.D.

Overview

A strategy-filled handbook to understand, manage, and conquer your own stress.

Anxiety disorders-grouped into three main categories: panic, generalized anxiety, and social anxiety-are among the most common and pervasive mental health complaints. From the subtlest effect of sweaty palms during a work presentation to the more severe symptom of reclusion, anxiety casts a wide net.

Medication, once considered the treatment of choice, is losing favor as more and more sufferers complain of unpleasant side effects and its temporary, quick-fix nature. Now, thanks to a flood of fresh neurobiology research and insights into the anatomy of the anxious brain, effective, practical strategies have emerged allowing us to manage day-to-day anxiety on our own.

Addressing physical, emotional, and behavioral symptoms, Margaret Wehrenberg, a leading mental health clinician, draws on basic brain science to highlight the top ten anxiety-defeating tips. Everything from breathing techniques and mindful awareness to cognitive control and self-talk are included-all guaranteed to evict your anxious thoughts.

Product Details

ISBN-13:	9780393070446
Publisher:	Norton, W. W. & Company, Inc.
Publication date:	03/11/2010
Sold by:	Barnes & Noble
Format:	eBook
Pages:	256
File size:	805 KB

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

Preface 1

Part I Understanding Your Brain

1 How Your Brain Makes You Anxious 5

2 Managing Your Brain With Medication 34

Part II Managing Your Anxious Body

3 Technique #1: Change Your Intake 49

4 Technique #2: Breathe 63

5 Technique #3: Practice Mindfulness 76

6 Technique #4: Rest and Relax 87

Part III Managing Your Anxious Mind

7 Technique #5: Stop Catastrophizing 123

8 Technique #6: Stop Anxious Thoughts 140

9 Technique #7: Contain Your Worry 158

Part IV Managing Your Anxious Behavior

10 Technique #8: Control TMA (Too Much Activity) 189

11 Technique #9: Talk Yourself Into Changing Your Behavior 216

12 Technique #10: Implement a Plan and Practice the 3 C's 235

References 253

Resources 261

Index 265

Editorial Reviews

"Ideal for the non-specialist general reader seeking to successfully deal with the enervating, disabling, devitalizing, injurious effects of untreated anxiety, The 10 Best-Ever Anxiety Management Techniques and its accompanying workbook are impressively 'user friendly' in organization and presentation, making it unreservedly recommended for personal self-help/self-improvement collections."

The Midwest Book Review

"This excellent book brings Dr. Wehrenberg’s expert knowledge and clinical wisdom to anxiety sufferers with clarity and compassion. Comprehensive and easy to read, she emphasizes the role the brain plays in anxiety, and more importantly, how one can then ‘use the brain to change the brain.’ This practical, mind-body focus will be immensely helpful to those who are tormented by anxiety. I recommend it with enthusiasm!"

Aureen Wagner

"[O]ffers thorough explanations of the many facets of anxiety conditions and ways to cope with them….Presenting anxiety as manageable, prevalent, and treatable in a variety of ways offers a true sense of comfort to those afflicted."

USABP Newsletter

"This book offers the key to unlocking the complex biochemistry of your brain and reversing your anxiety-inducing habits. Dr. Wehrenberg has done the work for you to create the right learning environment and organize the needed tools. Follow her lead and your body and mind will thank you with the peace and quiet you deserve."

Reid Wilson

"Although her book and workbook are written for the lay reader, they are good resources for clinicians to have on hand. . . . Because both the book and workbook are user-friendly, this is not something that is going to make anxious people more anxious. . . . The 10 Best-Ever Anxiety Management Techniques is a realistic guide to help people work through anxiety provoking thoughts, feelings, and experiences."

Psych Central