The Anxiety First Aid Kit: Quick Tools for Extreme, Uncertain Times

The Anxiety First Aid Kit: Quick Tools for Extreme, Uncertain Times

The Anxiety First Aid Kit: Quick Tools for Extreme, Uncertain Times

The Anxiety First Aid Kit: Quick Tools for Extreme, Uncertain Times

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Overview

“Ideal for these unsettling times; highly recommended for general readers."
Library Journal (starred review)


A quick-relief guide for calming anxiety and stress right now.

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.


Product Details

ISBN-13: 9781684038480
Publisher: New Harbinger Publications
Publication date: 08/01/2020
Pages: 128
Sales rank: 393,058
Product dimensions: 5.90(w) x 8.90(h) x 0.40(d)

About the Author

Rick Hanson, PhD, is a psychologist, senior fellow of UC Berkeley’s Greater Good Science Center, and New York Times bestselling author. His books have been published in twenty-nine languages, and include Neurodharma, Resilient, Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture—with 900,000 copies printed in English alone. His free weekly newsletter has 200,000 subscribers, and his online programs have scholarships available for those with financial need. He’s lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. An expert on positive neuroplasticity, his work has been featured on BBC, CBS, NPR, and other major media. He began meditating in 1974, and is founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom. He and his wife live in northern California and have two adult children. He loves wilderness and taking a break from emails.

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Dialectical Behavior Therapy Skills Workbook, Self-Esteem, and Couple Skills, which have sold more than a million copies combined. 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 almost thirty years prior to her retirement. She is coauthor of Thoughts and Feelings, The Relaxation and Stress Reduction Workbook, and Messages.


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 ADAA, and was a member of its board of directors for fourteen years. Seif was 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 therapy (CBT) from the American Board of Professional Psychology. He was previously awarded the ABCT book award, and maintains a private practice in Greenwich, CT. He is coauthor, with Sally Winston, of What Every Therapist Needs to Know About Anxiety Disorders, Overcoming Unwanted Intrusive Thoughts, and Needing to Know for Sure.


Sally M. Winston, PsyD, is founder and executive director of the Anxiety and Stress Disorders Institute in Baltimore, MD. She is a founding clinical fellow of the Anxiety and Depression Association of America (ADAA), winner of the inaugural ADAA Jerilyn Ross Award, and was previously awarded the Association for Behavioral and Cognitive Therapies (ABCT) book award. She has over forty years of clinical practice and training specializing in anxiety disorders and obsessive-compulsive disorder (OCD). She is coauthor, with Martin Seif, of What Every Therapist Needs to Know About Anxiety Disorders, Overcoming Unwanted Intrusive Thoughts, and Needing to Know for Sure.


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 “coach” of 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 U.S. and abroad. He is a long-standing member of the Anxiety and Depression Association of America, 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 founding member of The Therapy Players, an improvisational comedy troupe of professional psychotherapists which performs at clubs, theaters, and mental health conferences throughout the Chicago area.

Catherine M. Pittman, PhD, is a licensed clinical psychologist specializing in the treatment of anxiety disorders and brain injuries. She is professor of psychology at Saint Mary’s College in Notre Dame, IN, where she has taught for more than thirty years. Pittman is author of Taming Your Amygdala, and coauthor of Rewire Your Anxious Brain.




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 first-hand 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.

Table of Contents

Introduction 1

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

Interviews

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.
 

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