Table of Contents
Acknowledgments v
Foreword vii
Introduction 1
Part I Basic Techniques to Defeat Anxiety and Fear
1 Welcome to the World of Anxieties and Fears 9
2 Anxieties and Fears as Friends and Foes 19
3 Your Anxiety Solution 29
4 Developing Your Self-Observation Skills 39
5 Defusing Double Troubles 47
6 Self-Efficacy Training to Defeat Anxiety 55
7 Breaking the Anxiety-Procrastination Connection 63
Part II Cognitive, Emotive, and Behavioral Ways to Defeat Anxiety
8 Scenes for Serenity 77
9 Relax Your Body, Relax Your Mind 85
10 How to Break a Cognition-Anxiety Connection 93
11 Thinking Your Way Out of Anxiety 103
12 Behavioral Methods to Defeat Fear 111
Part III How to Address Special Anxieties and Fears
13 Escaping a Web of Worry 125
14 Managing Anxiety over Uncertainty 139
15 Calming Anxiety Sensations 151
16 Vanquishing Panic 161
17 Combatting Simple Phobias and Fears 175
18 A Multimodal Attack on Anxiety and Fear 185
Part IV Your Personal Anxieties and Fears
19 Ending Perfectionist Thinking 197
20 How to Stop Inhibiting Yourself 205
21 Overcoming Self-Anxiety 215
22 From. Social Anxiety to Social Confidence 223
23 Coping with Mixed Anxiety and Depression 237
24 Preventing Anxiety and Fear from Coming Back 245
Suggested Reading 257
References 259
Index 277