If you’re feeling unprecedented levels of stress and anxiety right now, please know that you aren’t alone. In these extreme and uncertain times, it’s natural to be in a constant state of mental and physical strain. Whether you’re dealing with job loss, a sick loved one, or just feeling the weight of the world during your 2 a.m. doomscroll—you need quick tools you can use right now, whenever and wherever you are, to lower stress and soothe anxiety. This emergency kit has you covered.
Written by a dream team of mental health experts and grounded in evidence-based therapy, The Anxiety First Aid Kit offers powerful tools for triaging stress and anxiety in the moments when you need it most. You’ll find easy and doable ways to help you press pause on panic, and find your calm spot right away. You’ll discover in-the-moment interventions to help you relax before your anxiety and stress go into overdrive. And finally, you’ll learn how to make healthy and workable lifestyle changes to improve your mental health and increase resilience, so you can effectively deal with stressful situations in the future—no matter what life throws at you.
Between pandemic-related economic fears, the frustrations of social distancing, indoor confinement, work and household double duties (now including homeschooling!), and the looming threat of serious illness, is it any wonder you’re feeling completely stressed out and anxious? If you need immediate relief, The Anxiety First Aid Kit has everything you need to manage stress and anxiety—right now.
|Publisher:||New Harbinger Publications|
|Product dimensions:||5.90(w) x 8.90(h) x 0.40(d)|
About the Author
Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including Self-Esteem, The Relaxation and Stress Reduction Workbook, Thoughts and Feelings, and ACT on Life Not on Anger. His books combined have sold more than four million copies. He received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression.
Martha Davis, PhD, was a psychologist in the department of psychiatry at Kaiser Permanente Medical Center in Santa Clara, CA, where she practiced individual, couples, and group psychotherapy for more than thirty years prior to her retirement. She is coauthor of Thoughts and Feelings.
Elizabeth Robbins Eshelman, MSW, worked for the Kaiser Permanente Health Care Program for thirty-seven years. During her tenure, she was a clinical social worker, hospice director, researcher, health educator, and management development instructor and coach. She is retired and lives in Northern California.
Martin N. Seif, PhD, is cofounder of the Anxiety and Depression Association of America (ADAA), and was a member of its board of directors from 1977 through 1991. Seif is former associate director of the Anxiety and Phobia Treatment Center at White Plains Hospital, a faculty member of New York-Presbyterian Hospital, and is board certified in cognitive behavioral psychology from the American Board of Professional Psychology. He maintains a private practice in New York, NY; and Greenwich, CT; and is coauthor of What Every Therapist Needs to Know About Anxiety Disorders and OvercomingUnwanted Intrusive Thoughts.
Sally M. Winston, PsyD, is founder and codirector the Anxiety and Stress Disorders Institute of Maryland in Towson, MD. She served as the first chair of the ADAA’s Clinical Advisory Board, and received their prestigious Jerilyn Ross Clinician Advocate Award. She is a master clinician who has given sought-after workshops for therapists for decades. She is coauthor of What Every Therapist Needs to Know AboutAnxiety Disorders and Overcoming Unwanted Intrusive Thoughts.
David A. Carbonell, PhD, is a clinical psychologist who specializes in treating anxiety in all its forms. He is author of Panic Attacks Workbook, The Worry Trick, and Fear of Flying Workbook. He is a “coach” on the popular self-help site www.anxietycoach.com, and has taught workshops on the treatment of anxiety disorders to more than 9,000 professional psychotherapists in the US and abroad. He is a long-standing member of the ADAA, and a frequent presenter at their annual conferences. He received his doctorate in clinical psychology from DePaul University in 1985, and has maintained a practice devoted to the treatment of anxiety disorders since 1990. He lives in Chicago, IL, with his wife and a pair of rescue dogs. In his spare time, he is a founding member of The Therapy Players, an improvisational comedy troupe of professional psychotherapists that performs at clubs, theaters, and mental health conferences throughout the Chicago area.
Elizabeth M. Karle, MLIS, is collection management supervisor at the Cushwa-Leighton Library at Saint Mary’s College in Notre Dame, IN. In addition to supplying research for this book, she has personal experience with anxiety disorders—providing a firsthand perspective that focuses the book on what is most useful for the anxiety sufferer. Originally from Illinois, she currently resides in South Bend, IN, and holds degrees or certificates from the University of Notre Dame, Roosevelt University, and Dominican University. She is author of Hosting a Library Mystery.
Catherine M. Pittman, PhD, is associate professor at Saint Mary's College in Notre Dame, IN. As a licensed clinical psychologist in private practice in South Bend, IN, she specializes in the treatment of brain injuries and anxiety disorders. She is a member of the ADAA, and provides workshops and seminars on the topics of anxiety and stress.
Table of Contents
Part I Finding Calm Right Away
1 Don't Be Alarmed 4
2 Notice You're All Right, Right Now 7
3 Diaphragmatic Breathing 10
4 Create Your Special Place 13
5 Take Refuge 16
6 Progressive Relaxation 18
7 Sitting Meditation 20
8 Rapid Relaxation 22
9 Relaxing Visualization 24
10 Feel Safer 28
Part II Facing Worry and Anxiety
11 Change Your Interpretations 32
12 Take Your Worries for a Walk 34
13 Replace Thoughts 36
14 Make a Worry Appointment 38
15 Change the Anxiety Channel 41
16 Put Your Worries in a Lineup 43
17 Do the Opposite 45
18 Count Your Worries 47
19 Humor Your Worry 50
20 The Worry Experiment 53
21 Replace Worry with Planning 56
Part III Advanced Relaxation Skills
22 The Mindfulness Power Up 60
23 The Pendulum Drop 62
24 Five-Finger Exercise 65
25 Autogenics 67
26 Anti-Stress Combos 72
27 Take in the Good 74
Part IV Super Effective Strategies That Take a Little More Time
28 See the Good in Yourself 80
29 Think the Thought-with a Twist 83
30 Get Excited 85
31 Cognitive Defusion 88
32 Beat Exhaustion and Find Strength 91
33 Use Exercise to Cope with Anxiety 93
34 Get Some Sleep 96
35 Send Anxiety to the Spam Folder 100
36 Coping Thoughts 102
37 Be Generous 105
38 Love 108
39 Acknowledge and Accept 111
40 Have Faith 114
Suggested Reading 117
Hanson resides in the Greater San Francisco Bay Area; McKay resides in the Greater San Francisco Bay Area; Davis resides in Trinidad, CA; Eshelman resides in San Carlos, CA; Seif resides in Greenwich, CT; Winston resides in Baltimore, MD; Carbonell resides in Chicago, IL; Pittman resides in Plymouth, IN; and Karle resides in South Bend, IN.