{"id": "26fc3a68562a-0", "page_content": "Copyright\n\t\n\u00a9\t2019\tby\tAlthea\tPress,\tEmeryville,\tCalifornia\nNo\tpart\tof\tthis\tpublication\tmay\tbe\treproduced,\tstored\tin\ta\tretrieval\tsystem,\tor\ttransmitted\tin\tany\nform\tor\tby\tany\tmeans,\telectronic,\tmechanical,\tphotocopying,\trecording,\tscanning,\tor\totherwise,\nexcept\tas\tpermitted\tunder\tSections\t107\tor\t108\tof\tthe\t1976\tUnited\tStates\tCopyright\tAct,\twithout\nthe\tprior\twritten\tpermission\tof\tthe\tPublisher.\tRequests\tto\tthe\tPublisher\tfor\tpermission\tshould\tbe\naddressed\tto\tthe\tPermissions\tDepartment,\tAlthea\tPress,\t6005\tShellmound\tStreet,\tSuite\t175,\nEmeryville,\tCA\t94608.\nLimit\tof\tLiability/Disclaimer\tof\tWarranty:\tThe\tPublisher\tand\tthe\tauthor\tmake\tno\trepresentations\tor\nwarranties\twith\trespect\tto\tthe\taccuracy\tor\tcompleteness\tof\tthe\tcontents\tof\tthis\twork\tand\nspecifically\tdisclaim\tall\twarranties,\tincluding\twithout\tlimitation\twarranties\tof\tfitness\tfor\ta\nparticular\tpurpose.\tNo\twarranty\tmay\tbe\tcreated\tor\textended\tby\tsales\tor\tpromotional\tmaterials.\tThe\nadvice\tand\tstrategies\tcontained\therein\tmay\tnot\tbe\tsuitable\tfor\tevery\tsituation.\tThis\twork\tis\tsold\nwith\tthe\tunderstanding\tthat\tthe\tPublisher\tis\tnot\tengaged\tin\trendering\tmedical,\tlegal,\tor\tother\nprofessional\tadvice\tor\tservices.\tIf\tprofessional\tassistance\tis\trequired,\tthe\tservices\tof\ta\tcompetent\nprofessional\tperson\tshould\tbe\tsought.\tNeither\tthe\tPublisher\tnor\tthe\tauthor\tshall\tbe\tliable\tfor", "source": "anxiety.pdf"}
{"id": "26fc3a68562a-1", "page_content": "damages\tarising\therefrom.\tThe\tfact\tthat\tan\tindividual,\torganization,\tor\twebsite\tis\treferred\tto\tin\tthis\nwork\tas\ta\tcitation\tand/or\tpotential\tsource\tof\tfurther\tinformation\tdoes\tnot\tmean\tthat\tthe\tauthor\tor\nthe\tPublisher\tendorses\tthe\tinformation\tthe\tindividual,\torganization,\tor\twebsite\tmay\tprovide\tor\nrecommendations\tthey/it\tmay\tmake.\tFurther,\treaders\tshould\tbe\taware\tthat\twebsites\tlisted\tin\tthis\nwork\tmay\thave\tchanged\tor\tdisappeared\tbetween\twhen\tthis\twork\twas\twritten\tand\twhen\tit\tis\tread.\nFor\tgeneral\tinformation\ton\tour\tother\tproducts\tand\tservices\tor\tto\tobtain\ttechnical\tsupport,\tplease\ncontact\tour\tCustomer\tCare\tDepartment\twithin\tthe\tUnited\tStates\tat\t(866)\t744-2665,\tor\toutside\tthe\nUnited\tStates\tat\t(510)\t253-0500.\nAlthea\tPress\tpublishes\tits\tbooks\tin\ta\tvariety\tof\telectronic\tand\tprint\tformats.\tSome\tcontent\tthat\nappears\tin\tprint\tmay\tnot\tbe\tavailable\tin\telectronic\tbooks,\tand\tvice\tversa.\nTRADEMARKS:\tAlthea\tPress\tand\tthe\tAlthea\tPress\tlogo\tare\ttrademarks\tor\tregistered\ttrademarks\nof\tCallisto\tMedia\tInc.\tand/or\tits\taffiliates,\tin\tthe\tUnited\tStates\tand\tother\tcountries,\tand\tmay\tnot\tbe\nused\twithout\twritten\tpermission.\tAll\tother\ttrademarks\tare\tthe\tproperty\tof\ttheir\trespective\towners.\nAlthea\tPress\tis\tnot\tassociated\twith\tany\tproduct\tor\tvendor\tmentioned\tin\tthis\tbook.\nInterior\tand\t\nCover", "source": "anxiety.pdf"}
{"id": "26fc3a68562a-2", "page_content": "Interior\tand\t\nCover\n\t\nDesigner:\tJamison\tSpittler\nEditor:\tCamille\tHayes\nProduction\tEditor:\tErum\tKhan\nAuthor\tphoto\n\t\n\u00a9\tStacy\tVaeth\tPhotography\nISBN:\tPrint\t978-1-64152-208-3\t|\teBook\t978-1-64152-209-0", "source": "anxiety.pdf"}
{"id": "dfb7c0107b56-0", "page_content": "peace\n\t\nfor\tall", "source": "anxiety.pdf"}
{"id": "12f9e08aa4f3-0", "page_content": "Contents\nQuick-\n\t\nStart\tGuide\nChapter\n\t\nOne:\tIs\tAnxiety\tRunning\tYour\tLife?\nSection\n\t\nI:\tFeelings\nChapter\n\t\nTwo:\tYour\tEmotions\nChapter\n\t\nThree:\tYour\tBody\t&\tPhysical\tSensations\nChapter\n\t\nFour:\tPutting\tthe\tTools\tto\tWork\nSection\n\t\nII:\tBehavior\nChapter\n\t\nFive:\tAvoidance\t&\tEscape\nChapter\n\t\nSix:\tAcceptance\t&\tApproach\nChapter\n\t\nSeven:\tPutting\tthe\tTools\tto\tWork\nSection\n\t\nIII:\tThoughts\nChapter\n\t\nEight:\tThoughts\tvs.\tReality\nChapter\n\t\nNine:\tGetting\tUnstuck\tfrom\tThoughts\nChapter\n\t\nTen:\tPutting\tthe\tTools\tto\tWork\nSection\n\t\nIV:\tStaying\ton\tTrack\nChapter\n\t\nEleven:\tThe\tRoad\tAhead\nChapter\n\t\nTwelve:\tBuilding\tYour\tSupport\tNetwork\nResources\nReferences\nAbout\tthe\tAuthor", "source": "anxiety.pdf"}
{"id": "eb93858be3c9-0", "page_content": "Quick-\n\t\nStart\tGuide\nThis\tbook\tprovides\ta\tvariety\tof\tstrategies\tand\ttechniques\tthat\thave\tproven\neffective\tat\treducing\tanxiety\tand\tits\tmost\ttroubling\tsymptoms.\tAny\tof\tthe\nstrategies\tyou\tchoose\tto\tpractice\twill\thelp\tyour\tanxiety\toverall,\tbut\tI\u2019ve\ndivided\tthem\tup\there\tbased\ton\twhich\ttype\tof\tsymptom\tthey\ttarget.\tThis\nQuick-Start\tGuide\twill\tnavigate\tyou\tstraight\tto\tthe\tset\tof\tstrategies\tthat\twill\nhelp\tyou\tdeal\twith\tacute\tsymptom\tflare-ups\tand\tanxiety-producing\tsituations.\nSection\tI:\t\nFeelings\nTurn\tto\tthe\tstrategies\tstarting\t\nhere\n\t\nif\tyou\u2019re\tfeeling\tstrong\temotional\tor\nphysical\tsymptoms\tof\tanxiety.\n\u2022\n\t\nAnger/irritability\n\u2022\n\t\nSadness\n\u2022\n\t\nHopelessness/despair\n\u2022\n\t\nInsomnia\n\u2022\n\t\nMood\tswings\n\u2022\n\t\nRacing\theart\n\u2022\n\t\nShortness\tof\tbreath\n\u2022\n\t\nDizziness\n\u2022\n\t\nStomach\tupset\nSection\n\t\nII:\t\nBehavior\nTurn\t\nhere\n\t\nif\tyour\tanxiety\tis\tmaking\tyou\tbehave\tin\tways\tthat\tyou\tdon\u2019t\tlike\tor\nthat\tare\tcausing\tyou\tproblems.\t\nSection\tII\n\t\nwill\tbe\thelpful\twhen\tyour\tanxiety\ncauses\tyou\tto:\n\u2022\n\t\nAvoid\tactivities\tyou\tused\tto\tenjoy\n\u2022\n\t\nAvoid\tcertain\tpeople\n\u2022\n\t\nFrequently\tcancel\tplans\n\u2022", "source": "anxiety.pdf"}
{"id": "eb93858be3c9-1", "page_content": "Avoid\tcertain\tpeople\n\u2022\n\t\nFrequently\tcancel\tplans\n\u2022\n\t\nCall\tin\tsick\tto\tavoid\tstressful\tevents\tlike\tpresentations\n\u2022\n\t\nFeel\tunable\tto\tdo\troutine\tthings\tlike\tdrive\tor\tgo\tto\tthe\tstore", "source": "anxiety.pdf"}
{"id": "0e6985a3d4a1-0", "page_content": "\u2022\n\t\nBehave\tuncharacteristically\tin\tanxiety-provoking\tsituations,\te.g.,\tyou\tdon\u2019t\napproach\tor\ttalk\tto\tyour\tfriends\twhen\tyou\u2019re\tat\ta\tparty\nSection\tIII:\t\nThoughts\nStarting\t\nhere\n\t\n,\tyou\u2019ll\tfind\tstrategies\tto\thelp\tdiminish\tthe\tinaccurate\tor\nunhelpful\tthinking\tthat\tpreoccupies\tthe\tmind\twhen\tyou\u2019re\tcaught\tup\tin\nanxiety.\tThese\tthought-focused\tstrategies\twill\thelp\tif\tyou\u2019re\texperiencing:\n\u2022\n\t\nChronic\tworry\n\u2022\n\t\nRepetitive\tor\tracing\tthoughts\n\u2022\n\t\nCatastrophic\t(worst-case\tscenario)\tthinking\n\u2022\n\t\nSelf-defeating\tthoughts\t(e.g.,\t\u201cI\tsuck\tat\tthis,\tso\tI\tmight\tas\twell\tgive\tup.\u201d)\n\u2022\n\t\nIrrational\tbeliefs\t(e.g.,\t\u201cIf\tI\tdon\u2019t\tdrive\tback\thome\tto\tcheck\tthe\toven,\tmy\nhouse\twill\tburn\tdown.\u201d)\nWelcome\nEveryone\tfeels\tanxious\tat\tsome\tpoint!\tI\thave\tworked\twith\tanxious\tclients\tfor\nthe\tpast\t15\tyears\tin\tmy\tpractice\tas\ta\tclinical\tpsychologist.\tSome\tcome\tto\tme\nbelieving\tthat\ttheir\tanxious\tfeelings\tcan\timprove.\tOthers\tenter\ttherapy\nreluctantly,\tmostly\tconvinced\tthat\tnothing\twill\tever\treduce\ttheir\tpanic\nsymptoms,\tavoidance\tbehavior,\tor\tworried\tthoughts.\tPeople\twho\timprove\ntypically\thave\ttwo\tthings\tin\tcommon:\n1.", "source": "anxiety.pdf"}
{"id": "0e6985a3d4a1-1", "page_content": "typically\thave\ttwo\tthings\tin\tcommon:\n1.\n\t\nA\tpart\tof\tthem,\tno\tmatter\thow\tsmall,\tbelieves\tthey\tcan\tget\tbetter.\n2.\n\t\nThey\tlearn,\tand\tput\tto\twork,\teffective\tanxiety-reducing\tstrategies.\nSimply\topening\tthis\tbook\tand\treading\tthis\tfar\tshows\tthat\tsome\tpart\tof\tyou\nbelieves\tyour\tanxious\tsymptoms\tcan\tget\tbetter.\tAnd\tif\tyou\u2019re\twilling\tto\nengage\twith\tthis\tmaterial\tand\tgive\tserious\tthought\tto\tthe\timpact\tanxiety\thas\non\tyour\tlife,\tthere\u2019s\ta\tpart\tof\tyou\tthat\t\nwants\n\t\nto\tget\tbetter.\tTake\theart;\tyou\nalready\thave\tall\tyou\tneed\tto\tstart\tmanaging\tyour\tanxiety\tsymptoms\tand\tliving\na\thappier,\tmore\tfulfilling\tlife.\nHow\n\t\nto\tUse\tThis\tBook\nPsychology\tis\ta\tyoung\tscience,\tand\tthere\u2019s\tstill\tquite\ta\tbit\twe\tdon\u2019t\tknow.\nHowever,\twe\t\ndo\n\t\nknow\thow\tto\ttreat\tanxiety.\tMost\tpeople\twho\tconsistently\tuse\nthe\tpsychological\ttools\tin\tthis\tbook\twill\tfind\trelief.\tMy\tclients\twho\tuse\tthese\nmethods\ttell\tme\tthat\talthough\tthey\tare\tstill\taware\tof\ttheir\tworried\tthoughts,\nthose\tthoughts\tno\tlonger\thave\tthe\tsame\tpower\tover\tthem.\tSo\tinstead\tof", "source": "anxiety.pdf"}
{"id": "3c1d6e5916a6-0", "page_content": "feeling\tas\tif\tthe\twaves\tin\tthe\tocean\tare\tpulling\tthem\tunder\tand\tthey\thave\tto\nfight\tfor\tdear\tlife,\tthey\trealize\tthey\tcan\tfloat\u2014even\tin\ta\tstormy\tsea.\tThey\tride\nout\tthe\ttempest\tby\tusing\ttheir\ttools\tand\tknowing\tthat\tthe\twaves\twill\neventually\tsubside\tand\tthe\tsea\twill\tbe\tcalm\tagain.\nThe\tstrategies\tin\tthis\tbook\tare\tsimple\tto\timplement.\tThey\tare\tall\tevidence\nbased,\tmeaning\tresearch\thas\tproven\ttheir\teffectiveness.\tThey\tcome\tfrom\ncognitive\tbehavioral\ttherapy\t(CBT),\tacceptance\tand\tcommitment\ttherapy\n(ACT,\tpronounced\tlike\tthe\tword\t\nact\n\t\n),\tand\tmindfulness\tpractices.\nIt\u2019s\tnot\tnecessary\tto\tgo\tthrough\tthe\tbook\tfrom\tstart\tto\tfinish\tin\torder\tto\nimprove.\tYou\tlikely\thave\tnot\texperienced\tthe\twhole\trange\tof\tpossible\tanxiety\nsymptoms\tdescribed\there,\tso\tyou\tmay\tchoose\tto\tskip\tsome\tsections,\ndepending\ton\twhat\tyou\u2019re\texperiencing.\tAlthough\tthis\tis\tnot\ta\tworkbook,\tit\tis\nfull\tof\tpractical\tstrategies\tand\tinstructions\tfor\thow\tto\timplement\tthem.\tIn\neach\tof\tthe\tnine\tmain\tchapters\tyou\u2019ll\tsee\tsections\ttitled\t\u201cGo\tDeeper,\u201d\twhich\nare\tsuggestions\ton\thow\tto\t\ntake\n\t\nthe\tstrategies\tto\tthe\tnext\tlevel.\t(You\u2019ll\tneed\ta\nnotebook\tor\tjournal\tfor\tthese.)\tThe\t\u201cGo\tDeeper\u201d\tstrategies\tare\toptional,\tbut\nthey\tare\ta\tgreat\tway\tto\tmaximize\tyour\tresults.", "source": "anxiety.pdf"}
{"id": "3c1d6e5916a6-1", "page_content": "they\tare\ta\tgreat\tway\tto\tmaximize\tyour\tresults.\nA\tNOTE\tTO\tREADERS:\n\t\nThe\tclients\tin\tthe\texamples\tused\tthroughout\tthe\tbook\tare\tcomposites,\nand\tthe\tnames\tare\tfictional\tto\tprotect\tanonymity.\nGetting\tStarted\nKeep\ta\tnotebook\tor\tjournal\thandy\tso\tyou\tcan\tjot\tdown\tyour\tthoughts\tabout\nthe\tstrategies\tas\tyou\ttry\tthem\tout.\tYour\tnotes\twill\thelp\tyou\treflect\ton\twhat\nyou\u2019re\tlearning\tand\thow\tyour\tnew\tskills\tcan\thelp\tyou\tbetter\tcope\twith\nanxiety.\tThe\tmore\tyou\tpractice\tand\twrite\tabout\tthe\tstrategies,\tthe\tfaster\nthey\u2019ll\tbecome\tautomatic\tresponses\tto\tyour\tanxiety\ttriggers.\nOnce\tyou\thave\tyour\tnotebook\tand\tare\tready\tto\tstart,\ttake\ta\tmoment\tto\nthink\tabout\tyour\tschedule.\tConsider\thow/when\tyou\twant\tto\twork\ton\tthis\nmaterial\tand\twhen\tyou\tcan\tbest\tfit\tit\tinto\tyour\tgeneral\troutine.\tTo\treally\tget\nup\tto\tspeed\twith\tyour\tnew\tskills,\tdaily\tpractice\tis\tthe\tway\tto\tgo\u2014even\tif\tyou\ncan\tset\taside\tonly\ta\tfew\tminutes.\tThe\tpoint\tis,\tgive\tsome\tthought\tto\thow\nyou\u2019re\tgoing\tto\tintegrate\tthis\tbook\tinto\tyour\troutine.\nIf\n\t\nyou\u2019re\tin\tthe\tmiddle\tof\tan\tacute\tsymptom\tflare-up,\tI\tencourage\tyou\tto\ngo\tdirectly\tto\tthe\trelevant\tsection.\tSo,\tfor\texample,\tif\tyou\u2019re\tconsumed\tby\nworried\tor\tintrusive\tthinking,\tstart\twith", "source": "anxiety.pdf"}
{"id": "3c1d6e5916a6-2", "page_content": "worried\tor\tintrusive\tthinking,\tstart\twith\t\nsection\tIII,\t\u201cThoughts\u201d\n\t\n.\tIf\tyour\nanxiety\tis\tcausing\tyou\tto\tavoid\timportant\tevents\tor\tpeople,\tyou\tmay\twant\tto\nstart\twith\t\nsection\tII,\t\u201cBehavior\u201d\n\t\n.\tIf\tyou\u2019re\tstruggling\twith\tyour\tfeelings\tor\nphysical\thealth,\tstart\twith\t\nsection\tI\n\t\n.\nTo\treach\tlonger-term\tgoals\tof\tsustained\tpeace\tof\tmind\tand\tinner\tcalm,", "source": "anxiety.pdf"}
{"id": "71444573dc7a-0", "page_content": "consider\tbreaking\tthe\tmaterial\tdown\tinto\tsmall,\tdoable\tsteps\tso\tyou\neventually\twork\tthrough\tthe\tentire\tbook,\tat\tthe\tpace\tthat\tsuits\tyour\tlife.", "source": "anxiety.pdf"}
{"id": "26af98bed095-0", "page_content": "CH\n\t\nAPTER\tONE\nIs\tAnxiety\tRunning\tYour\tLife?\nWhy\tWe\tStruggle\twith\tAnxiety\nA\tsnake\ton\ta\thiking\ttrail,\tor\ta\tgun\tin\tyour\tface,\tor\tany\tdirect\tthreat\tto\tyour\nwell-being\twill\ttrigger\tyour\tfight-or-flight\tresponse.\tWhen\tthis\thappens,\tthe\nsympathetic\tnervous\tsystem\treleases\ta\tcascade\tof\thormones,\tin\tparticular\nadrenaline\tand\tepinephrine.\tThese\tstress\thormones\tvery\trapidly\tcause\ta\tseries\nof\tchanges\tin\tyour\tbody,\tincluding\tincreased\tblood\tpressure\tand\theart\trate,\nslowed\tdigestion,\ttunnel\tvision,\tshaking,\tand\tincreased\tmuscle\ttension.\tAll\nthis\tprepares\tyou\tfor\ta\tfull-throttle\tphysical\tresponse\tto\tthe\tdanger.\tThese\nchanges\tcome\ttogether\tin\tan\tinstant,\tto\tcreate\ta\tsingular\tfocus\ton\t\nsurvival\n\t\n.\nWhen\tanxiety\tis\tappropriate\u2014as\tin\tthe\tcase\tof\tthe\tsnake\tor\tthe\tgun\u2014this\nphysiological\tresponse\tis\tnormal,\tbecause\tit\tprepares\tus\tto\trespond\tto\tthe\npotential\tthreat.\t\nEven\n\t\nwhen\tthe\tperceived\tdanger\t\nisn\u2019t\n\t\nlife-threatening,\tanxiety\ncan\tstill\tbe\thelpful.\tFor\texample,\ta\tstudent\tmight\tneed\tto\tachieve\ta\tcertain\nscore\ton\ta\ttest\tin\torder\tto\tbe\taccepted\tto\tmedical\tschool.\tHis\tanxiety\nmotivates\thim\tto\tstudy,\ttake\ta\ttest\tprep\tcourse,\tand\tspend\tconsiderable\ttime", "source": "anxiety.pdf"}
{"id": "26af98bed095-1", "page_content": "on\tpractice\texams.\tThe\tfear\tof\tfailure\tcan\tenergize\tand\tfocus\thim\tfor\tthe\thard\nwork\tahead.\tOr\ta\tperson\tdriving\ton\ta\tbusy\thighway\tsuddenly\texperiences\nincreased\theart\trate\tand\tblood\tflow\twhen\tshe\tsees\tsomeone\tscreech\tto\ta\thalt\nin\tthe\tlane\tnext\tto\ther.\tThe\timmediate\tincrease\tin\theart\trate\tprepares\ther\tfor\naction,\tso\tshe\tcan\tsteer\ttoward\tsafety\tif\tshe\tneeds\tto.\tThese\tkinds\tof\tanxiety\nresponses\tmay\tnot\tbe\tsaving\tour\tlives,\tbut\tthey\tare\tadaptive\tand\tkeep\tthings\nrunning\tsmoothly.\nAnxiety\tbecomes\ta\tproblem\twhen\ta\tperson\u2019s\tfight-or-flight\tresponse\tis\ntriggered\tby\tcues\tthat\tare\tnot\tthreatening\tat\tall\u2014either\tphysically\tor\notherwise.\tFor\tinstance,\tthe\tperson\twho\tobsessively\tworries\tabout\ttheir\thealth\neven\tthough\ttests\thave\truled\tout\ta\tmedical\tcondition.\tThis\tperson\tis\tunable\tto\nbe\tpresent\twith\tthe\tpeople\taround\tthem\tbecause\tthey\u2019re\tconstantly\npreoccupied\tby\twhat\tmight\tor\tmight\tnot\tbe\tgoing\ton\tmedically.\tOr\ttake\tthe\nperson\twho\tfears\tusing\tpublic\tbathrooms\tand\teventually\tavoids\tall\tbusiness\ntravel\tin\torder\tto\tnot\thave\tto\tconfront\tthis\tfear.\tIf\ttravel\tis\tnecessary\tfor\twork,\nthis\tperson\u2019s\tcareer\twill\tbe\tlimited\tor\tended\tby\twhat\tis,\tat\tits\tcore,\tan\nirrational\tfear.\nAnxiety", "source": "anxiety.pdf"}
{"id": "26af98bed095-2", "page_content": "irrational\tfear.\nAnxiety\n\t\nisn\u2019t\tjust\ta\tproblem\tof\toverreacting\tto\tthings\thappening\taround", "source": "anxiety.pdf"}
{"id": "9cd8991bfb63-0", "page_content": "us;\tour\tanxiety\tresponse\tcan\tbe\ttriggered\tby\tthings\tthat\texist\tonly\tin\tour\nminds.\tThis\thappens\twhen\twe\tworry\tabout\tand\tanticipate\twhat-ifs\tand\tworst-\ncase\tscenarios,\twhich\tmay\tnever\tcome\tto\tbe.\tConsider\tthe\tperson\twho\tfeels\ninsecure\tand\tfrets\trelentlessly\tabout\tthe\tpossibility\tof\tdoing\tsomething\twrong\nsocially\tand\tbeing\tembarrassed.\tEventually\ttheir\tsocial\tworld\tbecomes\nsmaller\tand\tsmaller.\tThey\tmay\tno\tlonger\tgo\tto\tsocial\tevents\tand\tmay\teven\nstop\topening\tup\tto\tpeople\tthey\u2019ve\tknown\tfor\ta\tlong\ttime.\nIf\tyou\u2019re\tholding\tthis\tbook,\tyou\tlikely\tstruggle\twith\tanxiety\tin\tsome\tway.\nBut\tyou\tmay\tstill\thave\tquestions\tabout\twhether\tor\tnot\tanxiety\tis\ta\tproblem\nfor\tyou,\tor\tabout\thow\tserious\ta\tproblem\tit\tis.\tThere\tare\tsome\tgeneral\tways\tto\nassess\tif\tyou\u2019re\tdealing\twith\tproblematic\tanxiety,\tor\tjust\tthe\tnormal\tfears\tthat\narise\tin\tlife\tfrom\ttime\tto\ttime.\nAnxiety\tis\t\nadaptive\n\t\nwhen\tit\tcomes\tin\tresponse\tto\tan\tin-the-moment\tfear\nof\trisk\tin\tyour\timmediate\tenvironment.\tAnxiety\tis\t\nmaladaptive\n\t\nwhen\tit\nbecomes\ta\tchronic\tstate\tof\ttension,\tworry,\tand/or\tavoidance\tbehavior,\tall\tof\nwhich\tnegatively\timpacts\tyour\tlife\tand\tfunctioning.\nThe\ttable\tbelow\tdescribes\tthe\tdifferences\tbetween\tnormal\tfear\tand\nproblematic\tanxiety.\nFEAR\nANXIETY", "source": "anxiety.pdf"}
{"id": "9cd8991bfb63-1", "page_content": "problematic\tanxiety.\nFEAR\nANXIETY\nFear\tis\tpresent-focused\tand\tgenerally\trational\nin\tthat\tit\u2019s\tresponding\tto\ta\tthreatening\tsituation\nor\tevent.\nAnxiety\tis\tfuture-focused\tand\tcan\teasily\nbecome\tirrational\tbecause\tit\tis\tuntethered\tfrom\nreal\tevents.\tYour\timagination\tcontinually\tcalls\nup\twhat-if\tscenarios.\nYou\u2019re\tin\tthe\there\tand\tnow.\tThere\tis\ta\tfire\tin\nthe\thouse,\tand\tyou\u2019re\tfiguring\tout\thow\tto\tput\tit\nout.\tOnce\tthe\tfire\tis\tout,\tyour\tfear\tsubsides.\nYou\tfeel\tworry\tand\tdiscomfort\teven\tthough\nyou\tare\tnot\tin\timmediate\tdanger.\tNo\tclear\nthreat\tis\tpresent\tand\tthere\tis\tno\tclear\tway\tto\nsolve\tthe\tconcern.\nFear\tcomes\tfrom\treal\tthreats\tin\tthe\toutside\nworld,\te.g.,\tjob\tloss;\tmedical\tdiagnosis;\tillness\nof\ta\tloved\tone;\tthreat\tof\tbeing\tphysically\nharmed;\twanting\tto\tdo\twell\ton\ta\tspecific\ttask,\nsuch\tas\ta\tspeech\tor\tan\texam;\twanting\tto\tmake\na\tgood\timpression\ton\tnew\tacquaintances.\nFor\tthe\tmost\tpart,\tanxiety\tisn\u2019t\tcreated\tby\tthe\noutside\tworld;\tit\u2019s\tcreated\tby\tyour\tmind.\tYou\nworry\tabout\tpossibilities\tthat\tmay\tor\tmay\tnot\nhappen,\tsuch\tas:\t\u201cWhat\tif\tthey\tdon\u2019t\tlike\tme?\u201d\n\u201cWhat\tif\tthe\tplane\tcrashes?\u201d\t\u201cWhat\tif\tI\tcan\u2019t\nleave\tthe\tmovie\ttheater?\u201d\t\u201cWhat\tif\tthey\thate\nme?\u201d\t\u201cWhat\tif\tI\thave\ta\tpanic\tattack?\u201d\t\u201cWhat", "source": "anxiety.pdf"}
{"id": "9cd8991bfb63-2", "page_content": "me?\u201d\t\u201cWhat\tif\tI\thave\ta\tpanic\tattack?\u201d\t\u201cWhat\nif\tI\tmake\ta\tfool\tof\tmyself?\u201d\nWhat\n\t\nWe\tCan\tDo\tAbout\tIt\nThe\tAnxiety\tand\tDepression\tAssociation\tof\tAmerica\testimates\tthat\t40\tmillion", "source": "anxiety.pdf"}
{"id": "60b279ad9d1c-0", "page_content": "people\tsuffer\tfrom\tanxiety\tdisorders,\twhich\tare\tthe\tmost\tcommon\tissues\tthat\nbring\tpeople\tto\ttherapy.\tThanks\tto\tdecades\tof\tresearch,\twe\tknow\ta\tgood\tdeal\nabout\thow\tto\ttreat\tthem.\tIn\tfact,\tanxiety\tsymptoms\tof\tall\tkinds\tare\tvery\nresponsive\tto\ttreatment,\toffering\tanxiety\tsufferers\tlong-term\trelief.\tThis\tbook\ngives\tyou\taccess\tto\tsome\tof\tthe\tsame\ttools\tI\tuse\tin\tmy\tpractice\tto\thelp\tpeople\nstruggling\twith\tall\ttypes\tof\tanxiety\tsymptoms.\nThe\ttechniques\tin\tthis\tbook\tare\ttaken\tmainly\tfrom\tthree\tscientifically\ntested\tand\tproven-effective\tinterventions.\tAs\ta\tclinician\tand\talso\tas\tsomeone\nwho\tstruggles\twith\tanxiety,\tI\thave\tpersonally\tfound\trelief\tusing\tthese\tspecific\napproaches,\tand\tso\thave\tmy\tclients.\tI\tbelieve\tyou\twill,\ttoo.\nWhat\tresearch\tand\texperience\thave\tshown\tme\tis\tthat\ta\tcombined\napproach\tof\texamining\tyour\tthoughts,\taccepting\t(not\tnecessarily\tliking!)\nanxiety\tas\ta\tpart\tof\tyour\tlife,\tand\tlearning\tto\tbe\tmore\tpresent\tin\tthe\there\tand\nnow\tare\tthe\tessential\tkeys\tto\treducing\tanxiety\tand\tliving\ta\tmore\tpeaceful\tlife.\nHaving\tanxious\tthoughts\tbecomes\ta\tself-perpetuating\tcycle\tthat\tcreates\nmore\tanxiety.\tWe\u2019ll\tuse\tcognitive\tbehavioral\ttherapy\tto\texamine\tand\tchange\nyour\tthoughts.\tStrategies\tfrom\tacceptance\tand\tcommitment\ttherapy\twill\t\nhelp", "source": "anxiety.pdf"}
{"id": "60b279ad9d1c-1", "page_content": "help\nyou\tbehave\tin\ta\tmanner,\tand\tultimately\tlive\ta\tlife,\tthat\tmatches\tyour\tcore\nvalues\tand\tdesires,\tregardless\tof\tyour\tmood\tor\tanxious\tsymptoms.\nAs\tyou\tgrow\tto\taccept\tthat\twe\tall\tsuffer\tsometimes,\tyou\u2019ll\tfind\tthere\u2019s\nmore\troom\tfor\tyou\tto\tseparate\tfrom\tyour\tbattle\twith\tanxiety.\tThrough\npracticing\tthe\tmindfulness\tstrategies\tthroughout\teach\tchapter,\tyou\u2019ll\tbe\tmore\neasily\table\tto\tbring\tyour\tthoughts\tback\tto\tthe\there\tand\tnow.\tAs\tyou\tlearn\nways\tto\tobserve\tand\tdistance\tyourself,\teven\tif\tonly\tslightly,\tfrom\tyour\nanxious\texperiences,\tyou\twill\tbe\tless\toverwhelmed\tand\tmore\table\tto\nexperience\tjoy\tand\tpleasure\tin\tyour\tlife\tnow.\nHabits\tand\tNeuroplasticity\nStruggling\twith\tanxiety\tcan\tbe\tso\tdemoralizing\tthat\twe\tgive\tup.\tSimilar\tto\ntraits\tlike\theight\tor\teye\tcolor,\tpeople\twho\tstruggle\twith\tanxiety\tcan\tstart\tto\nbelieve\tthat\tthey\twere\tborn\tanxious\tand\tthere\u2019s\tnothing\tthey\tcan\tdo\tabout\tit.\nHowever,\tthe\treality\tis\tthat\tchanges\tin\tour\tenvironment,\talong\twith\tlearning\nnew\tskills,\thave\ta\tsignificant\timpact\ton\tanxiety\tand\tcan\tlessen\tanxious\nsymptoms\tover\ttime.\nNeuroscience\tshows\tthat\tneuronal\tgrowth\tand\tstructural\tchanges\tin\tthe\nbrain\toccur\tas\tthe\tresult\tof\tnew\texperiences,\tand\talso\tas\tthe\tresult\tof\thow\tyou", "source": "anxiety.pdf"}
{"id": "60b279ad9d1c-2", "page_content": "think\tand\tbehave.\tA\treal-life\texample\tof\tthis\twould\tbe\tif\tyou\t\ndecided\n\t\nyou\nwanted\tto\tchange\tyour\thabit\tof\tsnacking\tright\tbefore\tbed.\tPerhaps\tyou\u2019ve\neaten\tchips\tor\tcrackers\tbefore\tbed\tfor\tyears,\tand\tyou\tdecide\tto\tsubstitute", "source": "anxiety.pdf"}
{"id": "186ee07390bf-0", "page_content": "sliced\tvegetables.\tThe\tplan\tis\tsolid\tand\tyou\u2019re\tready\tto\tgo.\tHowever,\tyou\u2019re\nunlikely\tto\tbe\tsuccessful\tin\tchanging\tthis\thabit\tif\tyou\tsubstitute\tyour\tchips\tfor\nveggies\tonly\tonce\ta\tweek\tor\tevery\tcouple\tof\tweeks.\tOn\tthe\tother\thand,\tif\tyou\nconsistently\teat\tsliced\tveggies\tevery\tnight\tof\tthe\tweek,\tor\teven\tjust\tmost\nnights\tof\tthe\tweek,\tyour\tbrain\twill\tadjust\tand\tthe\tnew\thabit\twill\ttake\thold.\nWhen\tyou\trepeat\ta\tnew\tbehavior\tenough\t(which\tcontinually\tfires\tthe\nsame\tneuronal\tpathway),\tthe\tnew\texperience\tbecomes\ta\tpart\tof\tyour\tbrain\u2019s\nsystem\ton\ta\tchemical\tlevel.\tThis\tphenomenon\tis\tcalled\tneuronal\tplasticity,\tor\nsometimes\tbrain\tplasticity.\nSELF-\n\t\nASSESSMENT\nTap\tYour\tGrowth\tPotential\nPeople\tjust\tlike\tyou,\twith\tsimilar\tsymptoms\tand\tlevels\tof\tanxiety,\thave\ntriumphed\tover\tanxiety\tlargely\tbecause\tthey\tbelieved\tthey\tcould.\tRecognize\nif\tyou\tsend\tyourself\tself-defeating\tmessages,\tsuch\tas\ttelling\tyourself\tno\namount\tof\twork\twill\tlessen\tyour\tsymptoms.\tJust\thaving\tthese\tthoughts\tcan\nhinder\tyour\tprogress.\nTake\tthis\tassessment\tto\tsee\thow\tmuch\tyou\tbelieve\tin\tyour\tability\tto\tgrow\tand\nhave\tthe\tinternal\tpeace\tyou\tdeserve\tand\tdesire.\tIf\tyou\tanswer\tyes\toften,\tlet\u2019s", "source": "anxiety.pdf"}
{"id": "186ee07390bf-1", "page_content": "plan\tto\tcultivate\tyour\tcapacity\tto\tbelieve\tthat\tfreedom\tfrom\tanxiety\tis\npossible.\n1.\n\t\nWhen\tI\u2019m\ttold\tsome\tway\tof\tthinking\tor\tbehaving\twill\thelp\tmy\nanxiety,\tI\tzone\tout,\tthink\tnothing\tcan\thelp,\tor\tthat\tthis\tperson\tdoesn\u2019t\nget\tit.\n2.\n\t\nIf\tI\thave\tto\twork\thard\tat\tsomething,\tI\tfeel\tlike\tsomething\tis\twrong\nwith\tme.\n3.\n\t\nI\twant\tto\tstay\tjust\tas\tI\tam,\tbut\tI\tam\tunhappy\twhere\tI\tam.\n4.\n\t\nI\tdon\u2019t\tbelieve\tthe\tanxious\taspects\tof\tmy\tpersonality\tthat\tbother\tme\nare\tchangeable\tthrough\tlearning\tand\tnew\texperience.\n5\n\t\n.\n\t\nMost\tof\twhat\tI\tdo\tis\tto\tsurvive\tand\tget\tthrough\tthe\tday\tand\tless\tabout\nwhat\tI\twant.\n6.\n\t\nI\u2019d\trather\tstay\tstuck\tin\tanxiety\tthan\tlearn\tnew\tways\tof\tcoping.\nAs\tyou\twork\tyour\tway\tthrough\tthe\tstrategies\tin\tthis\tbook\tyou\twill\tlikely\tstart\nto\tbelieve\tin\tyour\tability\tto\tgrow.\tRevisit\tthis\tassessment\tfrom\ttime\tto\ttime\tto\nsee\tthe\tprogress\tyou\u2019re\tmaking\tin\tbelieving\tin\tyourself.\tIn\ttime,\tyou\twill\tlook\nback\tand\tfeel\tboth\tsurprised\tand\tproud\tof\tyour\tgrowth.", "source": "anxiety.pdf"}
{"id": "2be60cb34381-0", "page_content": "WRAP-\n\t\nUP\n\u2022\n\t\nAnxiety\tis\ta\tnormal\tbodily\tresponse\tto\tthreat.\n\u2022\n\t\nFeeling\tfearful\tabout\tsomething\tin\tyour\timmediate\tenvironment\tis\nadaptive.\n\u2022\n\t\nImagining\twhat-if\tsituations\tthat\tmay\tor\tmay\tnot\tcome\tto\tpass\tis\nmaladaptive.\n\u2022\n\t\nAnxiety\tresponds\tto\ttreatment;\tyou\tcan\tand\twill\tget\tbetter.\n\u2022\n\t\nThe\tbrain\tis\table\tto\tgrow\tand\tchange\tstructurally\tas\tthe\tresult\tof\tnew\nexperiences\tover\ttime.\n\u2022\n\t\nBelieving\tthat\treducing\tanxiety\tis\tin\tyour\tcontrol\tand\thard\twork\twill\tpay\noff\tmakes\tall\tthe\tdifference.\tYou\tcan\tdo\tthis!", "source": "anxiety.pdf"}
{"id": "f09751969c31-0", "page_content": "What\n\t\nYou\u2019ll\tLearn\tin\tthis\tSection\nImagine\ta\ttriangle\twith\t\u201cFeelings\u201d\tin\tone\tcorner,\t\u201cBehavior\u201d\tin\nanother,\tand\t\u201cThoughts\u201d\tin\tthe\tthird.\tThese\trepresent\tthe\tthree\tmain\npaths\tto\tchange,\twhich\tlead\tto\trelief\tfrom\ta\twide\trange\tof\tanxiety\nsymptoms.\tThis\tbook\tis\tdivided\tinto\tthese\tthree\tmain\tsections,\ttoo.\nA\tchange\tin\tone\tcorner\tof\tthe\ttriangle\twill\taffect\tthe\tother\ttwo.\nIf\tyou\tchange\tyour\temotions\u2014like\tlearning\tstrategies\tto\tcalm\tyour\nfear\tand\tanxiety\tin\tsocial\tsituations\u2014then\tyou\twill\tlikely\tchange\nyour\tthoughts\t(\u201cWhen\tI\tcalm\tmy\tanxiety,\tI\tcan\tcontribute\tto\tthe\nconversation\tand\tpeople\twill\tlike\tme\u201d)\tand\tyour\tbehavior\t(you\tstop\navoiding\tsocial\tactivities).\tSimply\tput,\tif\tyou\u2019re\ttrying\tto\teffect\nchange,\tyou\tcan\tstart\twith\tany\tcorner\tof\tthe\ttriangle.\nIn\n\t\nthis\tfirst\tsection,\twe\twill\tlook\tat\tyour\tanxious\tfeelings,\tboth\nemotional\t(sadness,\tanger,\tmood\tswings,\thelplessness)\tand\tphysical\n(shortness\tof\tbreath,\theart\tpalpitations,\tinsomnia).\tYou\u2019ll\tlearn\nbetter\tways\tof\tdealing\twith\tyour\tfeelings\tand\thow\tto\tovercome\navoiding\tor\tpushing\tyour\temotions\taway.\tWe\twill\talso\tsee\thow\tthe\nstress\tof\tanxiety\tcan\tlead\tto\tunpleasant\tphysical\tside\teffects,\tsuch", "source": "anxiety.pdf"}
{"id": "f09751969c31-1", "page_content": "stress\tof\tanxiety\tcan\tlead\tto\tunpleasant\tphysical\tside\teffects,\tsuch\nas\tdigestion\tproblems,\tracing\theart,\tand\tchronic\theadaches.\nTogether\twe\twill\tuncover\twhat\tlurks\tunderneath\tyour\tanxiety,\nwhich\tmay\tbe\tthe\tmost\timportant\tfactor\twhen\tlife\tis\tdisrupted\tby\nanxiety.", "source": "anxiety.pdf"}
{"id": "87abe2c8b773-0", "page_content": "CH\n\t\nAPTER\tTWO\nYour\tEmotions\nAre\tYou\tSuppressing\tYour\tEmotions?\nA\tfew\tyears\tback\tI\ttook\ta\tgenetic\ttest\tto\tdetermine\tif\tI\twas\tat\theightened\trisk\nfor\tdeveloping\tcertain\tcancers.\tI\tdid\tthis\tat\tthe\turging\tof\tmy\tdoctor,\twho\nrightfully\tpromoted\tprevention\tover\ttreatment.\tThis\tthinking\tmade\tsound\nsense\tto\tme,\tand\tgiven\tthat\tI\tdon\u2019t\thave\ta\tfamily\thistory\tof\tcancer,\tI\tbelieved\nI\twould\tget\tthe\treassurance\tof\tlongevity.\tI\twas\tshocked\twhen\tI\twas\ttold\tI\thad\nan\t80\tpercent\tlifetime\trisk\tof\tdeveloping\tbreast\tcancer.\t(The\taverage\trisk\tis\n12\tpercent.)\tI\tdistinctly\tremember\tthinking,\t\u201cThis\tcan\u2019t\tbe\thappening;\tthere\nmust\tbe\ta\tmistake\tin\tthe\ttest.\u201d\tThe\tinformation\twas\ttoo\toverwhelming\tfor\tme\nto\tprocess\temotionally\tso\tI\tpushed\tit\taway.\tAs\ta\tresult,\tI\tbecame\tobsessively\nfocused\ton\tnegative\tthoughts\tabout\tother\taspects\tof\tmy\tlife.\tI\twas\tunable\tto\nsleep\tmost\tnights,\toverwhelmed\tby\tworries\tand\twhat-ifs.\tWhat\tI\twasn\u2019t\tdoing\nwas\tacknowledging\tmy\tprofound\t\nsadness\n\t\nand\tgrief.\tOnce\tI\tstarted\tto\tget\tin\ntouch\twith\tthe\tvulnerability\tI\tfelt,\tthe\tanxiety\tbecame\teasier\tto\tmanage.\nThe\tmore\twe\tavoid\tor\tpush\taway\tour\temotions,\tthe\tmore\tanxious\twe", "source": "anxiety.pdf"}
{"id": "87abe2c8b773-1", "page_content": "become.\tThis\tself-defeating\tprocess\tis\ta\tlearned\thabit\tthat\tactually\tworsens\nanxiety\tover\ttime,\tin\tpart\tbecause\tit\treinforces\tanxious\tthoughts\tand\tanxiety-\ndriven\tbehavior.\tThis\thappens\tbecause\tto\tkeep\tthe\tunwanted\temotion\tat\tbay,\nwe\thave\tto\tcontinually\twork\tat\tavoidance.\tOver\ttime,\tkeeping\tup\tthis\navoidance\tbecomes\tsomething\telse\twe\u2019re\tanxious\tabout.\tWhen\twe,\tdespite\nour\tbest\tefforts,\tdrop\tour\tguard\teven\tfor\ta\tmoment,\tthe\tpushed-away\nemotions\tcome\tflooding\tin\tand\twe\tagain\tanxiously\tpush\tthem\taway.\tOn\tthis\nmerry-go-round\tthe\toriginal\tnegative\temotion\tgoes\tunaddressed\tand\twe\nremain\till\tat\tease\tand\thypervigilant.\nSTRATEGY:\n\t\nCHECK-IN\nHow\tDo\tYou\tFeel\tRight\tNow?\nAs\tyou\tlearn\tto\tbetter\tidentify\tyour\tfeelings\tyou\twill\tgain\tgreater\temotional\ncontrol.\tThis\tmeans\tyou\twill\tbe\tless\tprone\tto\tintense\temotional\treactions,\nsuch\tas\tpanic\tattacks,\temotional\tmeltdowns,\tblowups,\tcrying\tspells,\tand\nworried\tthinking.\tPlus,\tknowing\twhat\tyou\u2019re\tfeeling\tmeans\tyou\tcan\taddress\nthe\treal\tissue\tand\tfeel\tbetter.\tWhen\tyou\u2019re\tupset\tor\taware\tyou\u2019re\texperiencing", "source": "anxiety.pdf"}
{"id": "3e67002e704e-0", "page_content": "anxiety,\tuse\tthe\tfollowing\tchart\tto\thelp\tyou\tlabel\tthe\tdeeper\tfeeling(s)\tthat\nmay\tbe\tunderneath\tyour\tanxiety.\nEMOTIONS\nPHYSICAL/BODILY\nSENSATIONS\nLABELS\tTO\nDESCRIBE\nYOUR\nEXPERIENCE\nACTION\nURGES\nEVOLUTIONARY\nSIGNIFICANCE\nLOVE\nCalm\tbody,\trelaxed\nmuscles,\tsense\tof\tpeace\nand\twell-being\nSense\tof\tcomfort,\nsafety,\tcomfort\twith\nanother,\tpassion,\nsexual\tlonging\nDesire\tto\tbe\nwith\tthe\nperson,\tto\nbond\twith\nthe\tother,\tto\nmake\tsure\nthe\tother\tis\nokay\nLove\tbonds\ncouples,\tchildren,\nfamilies,\tand\ttribes.\nIt\tis\tthe\tglue\tthat\nconnects\tpeople.\nPLEASURE\nFeel-good\thormones\nreleased,\tincreased\nenergy,\tlack\tof\tphysical\npain,\texcited\tbody\nDelight,\tjoy,\nvivaciousness,\ncontentment,\nmastery,\tfeeling\tlost\nin\tthe\tmoment,\tnot\nthinking\tabout\tthe\nfuture\tor\tthe\tpast\nUrge\tto\nsmile,\nlaugh,\ttalk\nmore\twith\nothers,\tand\nreveal\tmore\nabout\nyourself\nPleasure\tis\ta\ttonic\nfor\tnegative\nemotions\tand\nmotivates\tus\tto\tdo\ncertain\tthings\tin\norder\tto\texperience\nmore\tpleasure.\nANGER\nTense\tbody,\tclenched\njaw,\ttightened\tmuscles,\nincreased\tbody\ntemperature,\tfeeling\tof\npressure\tbehind\tthe\teyes\nFeeling\tunfairly\ntreated\tor\ndisrespected\tby\nothers\tor\tthe\tworld\tas", "source": "anxiety.pdf"}
{"id": "3e67002e704e-1", "page_content": "treated\tor\ndisrespected\tby\nothers\tor\tthe\tworld\tas\na\twhole,\toutrage,\nrage,\tfeeling\tthe\tself\nis\tnot\tvalued\nUrge\tto\tbe\naggressive\nor\tharm\nanother,\nurge\tto\tyell\nor\tthrow\nsomething\nAnger\tcues\tthe\nbody\tto\tself-protect\nthrough\tphysical\nforce,\tself-assertion,\nor\tboundary\tsetting.\nSADNESS\nDesire\tto\tremain\tstill,\nfeeling\tof\tlethargy\tand\nlack\tof\tenergy,\tdifficulty\ngetting\tyour\tbody\tto\nmove\nLoss,\tgrief,\nhopelessness,\nrejection,\tfeeling\ndefeated\tor\nunwanted,\tfeeling\nbad\tabout\tthe\tself\nUrge\tto\tcry\nor\tsit\tstill\tin\none\tplace,\nlack\tof\nmotivation,\nurge\tto\ndwell\ton\nwhat\tyou\ndid\tto\tcause\nthe\tloss\nSadness\tis\nprotective\tin\tthat\tit\nallows\tthe\tself\tto\nmark\ttime\twhile\ngrief\tand\tproblem-\nsolving\tcan\ttake\nplace.\nANXIETY\nStress\thormones\treleased\nin\tthe\tbrain,\tmuscle\ntension,\trestlessness,\nincreased\theartbeat,\nsweating,\tshortness\tof\nbreath,\tstomachache\nBeing\tworried\tor\nfearful,\tfeeling\nthreatened\tby\nsomething\tin\tthe\nenvironment\tor\nwithin\ta\trelationship\n(fear\tof\tlosing\ta\nrelationship),\tbeing\nin\thigh-\nalert/vigilant/survival\nUrge\tto\tbe\nvigilant,\nreplay\nevents\tin\none\u2019s\tmind,\npredict\nfuture\nevents,\ndesire\tto\ncontrol\tthe\nAnxiety\ttriggers", "source": "anxiety.pdf"}
{"id": "3e67002e704e-2", "page_content": "predict\nfuture\nevents,\ndesire\tto\ncontrol\tthe\nAnxiety\ttriggers\nadrenaline,\twhich\nputs\tthe\tbody\tinto\nhigh\talert,\tprimed\nfor\taction\tand\nprotection.", "source": "anxiety.pdf"}
{"id": "9d36d984010f-0", "page_content": "mode\nthreat,\tflee,\nor\tbe\tbusy\nGUILT\nStomachache,\taching\nmuscles,\tfeeling\tthat\tyou\ncan\u2019t\tbe\tphysically\tat\nease\nFeeling\tlike\ta\t\u201cbad\u201d\nperson,\tfeeling\ndestructive,\tfeeling\nyou\tshould\tbe\npunished\nUrge\tto\nmake\namends,\tto\nbe\ta\n\u201cbetter\u201d\nperson,\tto\nberate\noneself\nGuilt\tkeeps\tpeople\nin\tline\twith\tsocietal\nlaws\tand\tnorms\ndesigned\tfor\nprotecting\tpeople.\nSHAME\nBurning\tsensation\ton\nface,\tcheeks\tflushing,\nstomach\tsinking\nEmbarrassment,\nhumiliation,\nexposure\tas\ta\tfraud,\nfearing\ta\tflaw\twill\tbe\nrevealed\tto\tanother\nor\tthe\tpublic\nUrge\tto\tflee\nthe\nsituation,\tto\nbecome\ninvisible\nand\thide\noneself\nShame\tsignifies\nsocial\tstatus\tin\ta\ngroup\tand\tkeeps\npeople\tin\naccordance\twith\ngroup\texpectations.\nSTRATEGY:\n\t\nEXPRESSING\tYOURSELF\nWhen\tyou\u2019re\tfeeling\tstrong\temotions,\tfinding\ta\tway\tto\texpress\tthose\tfeelings\ncan\tgo\ta\tlong\tway\ttoward\thelping\tyou\tmove\tthrough\tthem.\tThere\tare\ncountless\tbenefits\tin\ttalking\tabout\tour\tfeelings\twith\tanother\tperson.\tFor\nexample,\tI\tsee\tit\tover\tand\tover\tagain\tin\tmy\tpractice\tthat\ta\tperson\tcomes\tinto\ta\ntherapy\tsession\tfeeling\tupset\tor\tanxious.\tThey\tallow\tthemselves\tto\ttalk\tabout", "source": "anxiety.pdf"}
{"id": "9d36d984010f-1", "page_content": "their\tfeelings\tfor\t50\tminutes,\tand\tthey\tleave\tfeeling\tsignificantly\tbetter.\tMany\noften\tsay,\t\u201cThat\u2019s\ttoo\teasy.\tHow\tcan\tmerely\ttalking\tmake\tsuch\ta\tdifference?\u201d\nThe\tanswer\tis\tthat\tthe\tact\tof\ttalking,\tlabeling,\tand\texpressing\tmoves\nemotional\tinformation\tfrom\tyour\temotional\tbrain\tto\tyour\tfrontal\tlobe,\twhich\nhelps\tyou\tbetter\tunderstand\tyourself\tand\tfeel\tmore\tin\tcontrol\tof\tyour\nemotions,\twhich\tmakes\tyou\tfeel\tbetter.\nChoose\ta\tperson\twith\twhom\tyou\tcan\tdiscuss\tyour\tfeelings.\tTry\tto\tlook\tthe\nperson\tin\tthe\teyes\twhile\texpressing\tyourself,\tbecause\tmaintaining\teye\tcontact\nwith\ta\tsupportive\tconnection\twill\tfurther\tsoothe\tyour\tnervous\tsystem.\nEmotional\trelief\tcan\tcome\tby\ttalking\twith\tothers\twith\twhom\tyou\thave\nvery\tlittle\tintimacy\tor\tcontact,\tsuch\tas\ta\ttherapist\tor\tsupport\tgroup.\tEven\ntalking\tonline\twith\tsomeone\tyou\tdon\u2019t\tknow\tthat\twell\tmay\thelp\tyou\tfeel\nmore\taccepted\tand\tless\tanxious.\nGo\n\t\nDeeper\nExpress\tYourself", "source": "anxiety.pdf"}
{"id": "1dea3849bc26-0", "page_content": "As\tyou\texplore\tthe\tfeelings\ttable\tand\tbegin\ttalking\tabout\tyour\tfeelings,\nwrite\tdown\tin\tyour\tnotebook\tthe\temotions\tthat\tseem\tto\tcome\tup\tfor\tyou\nthe\tmost.\tRecord\tone\tor\ttwo\tof\tthese\tprimary\temotions.\tThis\tisn\u2019t\ta\nwriting\ttest\tso\tdon\u2019t\tworry\tabout\tyour\twriting\tstyle,\tspelling,\tor\npunctuation.\tSimply\task\tyourself\tthe\tfollowing\tquestions:\n\u2022\n\t\nHow\told\twere\tyou\twhen\tyou\tfirst\tremember\tfeeling\tthis\temotion?\n\u2022\n\t\nWhat\twas\tthe\tsituation?\tWas\tthat\tsituation\tat\tall\tsimilar\tto\twhat\nyou\u2019re\tgoing\tthrough\tnow?\n\u2022\n\t\nDid\tyou\texpress\twhat\tyou\twere\tfeeling\tto\tanyone?\n\u2022\n\t\nDid\tanyone\tcomfort\tyou\tor\thelp\tyou\tmake\tsense\tof\tyour\tfeelings?\nSee\tif\tin\tyour\twriting\tyou\tcan\tcomfort\tyourself\tnow\tthrough\tself-\ncompassion\tand\tself-acceptance.\tTell\tyourself,\t\u201cIt\u2019s\tokay\tto\tfeel\tthis\n(your\tspecific\temotion).\u201d\tSee\tif\tyou\tcan\tlet\tyourself\tbelieve\tthat\tpart\tof\nthe\tproblem\tis\tnever\thaving\tallowed\tyourself\tto\treflect\ton\tand\taccept\nyour\tdeeper\temotional\texperiences.\nWhat\u2019s\n\t\nUnderneath\tAnxiety?\nWhen\twe\tdon\u2019t\texpress\tnegative\texperiences,\tthey\tbecome\tinternalized\u2014we\ntry\tto\tproblem\tsolve\tthe\tupset\tin\tan\tinternal\tvacuum,\twhich\tresults\tin", "source": "anxiety.pdf"}
{"id": "1dea3849bc26-1", "page_content": "overthinking\tand\ta\tsense\tthat\twe\tcan\u2019t\tturn\tour\tmind\toff.\tWithout\ta\trelease\nvalve,\tall\tthose\tnegative,\tdoomsday\tthoughts\tjust\tkeep\tbouncing\taround\ninside\tour\theads.\nTake\tthe\texample\tof\tZander,\ta\ttypical\tpatient\tin\tmy\tpsychotherapy\npractice,\twho\tis\tgrief\tstruck\tby\tthe\tdeath\tof\ta\tloved\tone.\tInstead\tof\texpressing\nhis\tfeelings\tand\tallowing\thimself\tto\tbe\topenly\tsad,\the\tsuppresses\this\tpain.\nSeemingly\tout\tof\tnowhere\tZander\tfinds\thimself\tobsessing\tabout\tthe\tdetails\tof\nthe\tloved\tone\u2019s\tmedical\texpenses,\tfuneral,\tand\tthe\twhat-ifs\tnow\tthat\tthe\tloved\none\tis\tdeceased.\tOver\ttime,\this\tworld\tbecomes\tsmaller\tand\tsmaller.\tHe\tis\nafraid\tto\tgo\tout\tand\tspends\tmost\tof\this\ttime\tat\thome\truminating\t(working\nthrough\tnegative\tevents\tby\tmentally\treplaying\tthem\tagain\tand\tagain).\nAnother\texample\tis\tValentina,\twho\tafter\ther\tdivorce,\tblocks\tthe\tnormal\nfeelings\tof\tanger,\tloss,\tand\tsadness\tand\tinstead\tbecomes\tobsessively\tfocused\non\ther\tweight.\tShe\treplays\tin\ther\tmind\twhat\tshe\tdid\tor\tdidn\u2019t\teat\tthat\tday,\nplans\ther\tnext\tmeal,\timagines\therself\tlarger\tor\tsmaller.\tIn\tthis\tway\tshe\noccupies\ther\tmind\tto\tavoid\tconfronting\tthe\thurt\tand\tupset\tof\tthe\tdivorce.\tThe", "source": "anxiety.pdf"}
{"id": "1dea3849bc26-2", "page_content": "avoidance\tonly\tincreases\tthe\tloss\tshe\thas\tnot\tfully\texperienced\t\nemotionally,\nand\tso\tshe\tclings\tmore\ttightly\tto\ther\tunhealthy\teating\tpatterns.", "source": "anxiety.pdf"}
{"id": "5f54c1c33dc1-0", "page_content": "If\tyou\u2019re\ta\tchronically\tanxious\tperson,\tyou\u2019re\tlikely\tin\ta\thabit\tof\nsuppressing\tyour\tnegative\temotions.\tYou\tmay\tbe\taware\tof\tyour\tanxiety\tbut\nunwilling\tto\texplore\twhat\tmight\tbe\tunder,\tor\tdriving,\tthe\tanxiety.\tAs\nuncomfortable\tas\tthe\tanxiety\tfeels,\tit\tcan\tstill\tfeel\teasier\tthan\tmanaging\tmore\nthreatening\temotions,\tsuch\tas\tanger\tor\tsadness\tor\tshame\tor\tguilt.\tLet\u2019s\ttake\ta\nlook\tat\thow\tto\tstart\tdoing\tjust\tthat.\nSTRATEGY:\tEXPLORING\tANGER\nIf\tyou\tstruggle\twith\tanxiety,\tthe\tmoment\tyou\tfeel\tan\tember\tof\tanger\tbrewing,\nyou\tlikely\tblink\tit\taway.\tAnger\tis\tadaptive,\tevolution\u2019s\tway\tof\tmotivating\tus\nto\tprotect\tourselves\tthrough\tboundary\tsetting\tand\tself-assertion.\n1.\n\t\nBuild\tawareness\tof\tanger.\tNotice\twhen\tyour\tbody\tgets\ttight,\tyour\tjaw\ntenses,\tor\tyour\theart\trate\tincreases.\tInstead\tof\tgoing\tto\tyour\tautomatic\nanxious-spiral\tdefault,\task\tyourself,\t\u201cWhat\tfeeling\tmight\tI\tbe\tresisting\nright\tnow?\u201d\tand\t\u201cWhat\tmight\tI\tbe\tmissing?\u201d\tand\t\u201cIs\tanger\tpresent?\u201d\n2.\n\t\nFor\t10\tminutes,\twithout\ttaking\tany\taction,\twithout\tdistracting\tyourself\nwith\tyour\tworries,\tand\twithout\tself-criticism,\ttolerate\tyour\tanger\tbeing\npresent.\n3\n\t\n.", "source": "anxiety.pdf"}
{"id": "5f54c1c33dc1-1", "page_content": "present.\n3\n\t\n.\n\t\nBreathe\tin\tand\tout,\tsimply\tletting\tyourself\tbe\taware\tof\tthe\tanger.\nNOTE:\n\t\nBecoming\taware\tof\tanger\tdoesn\u2019t\tmean\tyou\tneed\tto\treact\tto\tit.\tOne\tclient\tI\tworked\twith\nrecognized\tthat\twhen\tshe\twas\tstarting\tto\tbecome\tangry\ther\tjaw\tclenched\tup.\tRecognizing\tthis\nanger\tsignal\thelped\ther\tknow\twhen\tshe\twas\tangry\tlong\tbefore\tit\tbecame\tintense\tenough\tto\tbe\nself-defeating.\nSTRATEGY:\tEXPLORING\tSADNESS\nMany\tof\tus\twill\tgo\tlots\tof\tother\tplaces\tfirst,\teven\tto\trage,\trather\tthan\twillingly\nfeel\tthe\tvulnerability\tof\tsadness.\tThis\tshort\tmeditation\tis\ta\tsafe\tway\tto\tfeel\tan\nuncomfortable\temotion,\tby\tinviting\tit\tin\trather\tthan\tfeeling\toverwhelmed\tby\nit.\tBy\tmeeting\tsadness\ton\tyour\tterms,\tyou\u2019ll\thave\tthe\tadvantage,\tand\tyou\u2019ll\nstart\tto\tlearn\tthat\tyou\tcan\tactually\ttolerate\tfeeling\tsad\tand\tthat\tit\tisn\u2019t\tsuch\ta\nthreat\tto\tyou\tafter\tall.\n1.\n\t\nSit\tcomfortably\tor\tlie\tdown\ton\tyour\tback.\tClose\tyour\teyes.\tAllow\tthe\ntension\tin\tyour\tbody\tto\trelease\tas\tyou\tbreathe\tin\tand\tout.\n2.\n\t\nInvite\tsadness\tinto\tyour\tconscious\tawareness;\tremember\tmoments\nwhen\tyou\tfelt\tsadness.\t\nConsider\n\t\nwhen\tsadness\twas\tpresent\tbut\twas", "source": "anxiety.pdf"}
{"id": "5f54c1c33dc1-2", "page_content": "Consider\n\t\nwhen\tsadness\twas\tpresent\tbut\twas\noverlooked\tand\tunattended\tto.\tReview\tyour\trelationships,\texperiences,\nachievements,\tand\tvarious\tcircumstances\tthrough\tthe\tlens\tof\tsadness.\n3.\n\t\nNow\tbe\ta\tgentle,\tcurious\tobserver.\tWhere\tis\tthe\tsadness\tlocated\tin", "source": "anxiety.pdf"}
{"id": "b01b9507d80a-0", "page_content": "your\tbody?\tDo\tyou\tfeel\ttenderness\tin\tyour\tstomach,\tbehind\tyour\teyes,\na\tfeeling\tof\tfragility\tor\tvulnerability?\tMaybe\tyou\tcan\tobserve\tan\turge\nto\tcry\tor\tto\tretreat.\tPerhaps\tyour\theart\tfeels\ttense\tor\theavy.\n4.\n\t\nRecognize\twhen\ta\tvoice\tin\tyour\thead\tpulls\tyou\taway.\tGently\tdirect\nyour\tattention\tback\tto\tyour\tsad\tfeelings.\n5.\n\t\nYour\tsuffering\tonly\twants\tto\tknow\tthat\tyou\tsee\tit\tand\tthat\tyou\tno\nlonger\thave\tto\thide\tand\tsuppress\tit.\tRepeat\tinternally,\t\u201cI\tsee\tyou,\nsadness.\tI\tfeel\tyou.\tI\tam\tside\tby\tside\twith\tyou.\u201d\n6.\n\t\nFeel\tthe\tsadness\tas\tyou\tbreathe\tin.\tRelease\tthe\tsadness\tas\tyou\tbreathe\nout.\tNotice\tthe\tfeeling\tas\tit\tcomes\tin\tand\thow\tobserving\tit\tallows\tit\tto\nbecome\tless\tintense.\nHow\n\t\nDo\tYou\tFeel\tAbout\tYour\tFeelings?\nWe\tminimize\tour\tvery\treal\tand\tnormal\temotions\tby\ttelling\tourselves,\t\u201cIt\u2019s\nbad\tthat\tI\tfeel\tthis\tway,\u201d\tor\t\u201cMy\tnegative\temotions\tmean\tI\u2019m\tweak,\u201d\tor\n\u201cWhat\u2019s\twrong\twith\tme\tthat\tI\tfeel\tthis\tway?\u201d\tor\t\u201cI\u2019m\tsuch\ta\tloser\tbecause\nI\u2019m\talways\tupset,\u201d\tor\t\u201cNo\tone\twill\tever\tlove\tme\tbecause\tmy\temotions\tare\tout", "source": "anxiety.pdf"}
{"id": "b01b9507d80a-1", "page_content": "of\tcontrol.\u201d\tWhen\twe\tnegatively\tjudge\tour\temotions,\twe\texperience\tdouble\nthe\temotional\tpain.\tOn\ttop\tof\tthe\toriginal\thurt\tor\tupset,\twe\tfeel\tworthless\tfor\nhaving\tthe\tfeeling\tin\tthe\tfirst\tplace.\nTelling\tyourself\tyou\u2019re\ta\tweak\tloser\tfor\ta\tfeeling\tyou\tcan\u2019t\thelp\tbut\nexperience\tis\ta\tparticularly\tharsh\ttorment.\tTake,\tfor\texample,\tTanisha,\ta\tclient\nfrom\tmy\tpractice.\tWhen\tTanisha\tbecame\toverwhelmed\tby\tsadness\tor\tanger\tas\na\tchild,\ther\tparents\twould\timmediately\tdismiss\ther,\tcoldly\ttelling\ther\tto\t\u201cget\nover\tit\u201d\tand\tthat\tshe\twas\t\u201ctoo\tsensitive.\u201d\tEventually,\twhenever\tshe\tfelt\thurt,\nlonely,\toverwhelmed,\tor\tfull\tof\tself-doubt,\tshe\tlearned\tto\ttell\therself\tthe\tsame\nthings:\t\u201cWhat\u2019s\twrong\twith\tyou?\u201d\tand\t\u201cGet\tover\tit,\tno\tone\tcares!\u201d\tand\t\u201cWhy\ncan\u2019t\tyou\tbe\tcool\tand\tkeep\tyour\tfeelings\ttogether\tlike\teveryone\telse?\u201d\tBy\tthe\ntime\tshe\twas\tan\tadult,\tTanisha\thad\tlayers\tof\tunaddressed\tnegative\temotions\nthat\tcame\tout\tin\tthe\tform\tof\tcrushing\tpanic\tattacks.\nWe\tcan\u2019t\teliminate\tanger\tand\tsadness,\tbut\twe\tcan\tcontrol\thow\topen\tand\nkind\twe\tare\tto\tourselves\twhen\twe\texperience\tthese\tfeelings.\tThe\tnext\nstrategies\tare\t\ndesigned", "source": "anxiety.pdf"}
{"id": "b01b9507d80a-2", "page_content": "strategies\tare\t\ndesigned\n\t\nto\thelp\tyou\tlet\tgo\tof\tjudgment\tand\tallow\tyour\tfeelings\nto\tsurface.\nSTRATEGY:\tJUDGING\tANGER\nBy\tchanging\tyour\tanger\tassociations,\tor\tjudgments,\tyou\tcan\tbe\tat\tease\twith\nthe\temotion.\tTake\ta\tmoment\tto\tconsider\twhat\tyou\tassociate\twith\tanger\u2014", "source": "anxiety.pdf"}
{"id": "c47e9dd673b3-0", "page_content": "whether\tmemories\tfrom\tyour\tchildhood\tand/or\tadult\texperiences.\nWrite\tdown\tin\tyour\tnotebook\tfour\tor\tfive\tspecific\twords\tyou\tassociate\twith\nanger.\tDo\tyou\tunderstand\twhy\tyou\tassociate\tthese\twords\twith\tanger?\tWhere\ndid\tthe\tjudgments\tcome\tfrom?\tWere\tthey\tideas\tyou\tgot\tfrom\tobserving\tothers\nor\tthings\tyou\twere\ttold\twhen\tyou\texperienced\tanger?\tAre\tyour\tassociations\nwith\tanger\tmostly\tnegative?\tIf\tso,\twhy?\nWhich\tword\tholds\tthe\tstrongest\tassociation\twith\tanger\tfor\tyou?\tNow,\treflect\non\tits\n\t\nopposite.\t\nCan\tyou\tthink\tof\tways\tthis\topposite\tword\tmight\tbe\tassociated\nwith\tanger,\ttoo?\nFor\texample,\tfor\tmany,\tanger\tbrings\tup\twords\tsuch\tas\t\u201cout\tof\tcontrol\u201d\tand\n\u201cdestructive.\u201d\tOpposites\tof\tthis\tinclude\t\u201cconstructive\u201d\tor\t\u201cuseful.\u201d\nExpressing\tanger\tis\t\nconstructive\n\t\nand\t\nuseful\n\t\nwhen\tdone\tin\ta\trespectful\tway\nthat\tallows\tus\tto\tset\tboundaries\tand\ttake\tcare\tof\tourselves.\nSTRATEGY:\n\t\nJUDGING\tSADNESS\nSadness\tis\ta\tfeeling\tthat\tcomes\tabout\tdue\tto\tgrief,\trejection,\tfeeling\tdefeated,\nunwanted,\tor\tunloved.\tTypically,\teach\tof\tthese\tinstances\tbrings\ton\ta\tsense\tof\nloss.\tThe\tlonger\tthe\tsadness\tgoes\tunaddressed,\tthe\tmore\tand\tmore\tanxious\nyou\tbecome.", "source": "anxiety.pdf"}
{"id": "c47e9dd673b3-1", "page_content": "you\tbecome.\nWhatever\tthe\tloss\tmay\tbe,\tit\u2019s\talways\tokay\tto\tacknowledge\tyour\tsadness\nabout\thaving\tmissed\tout\ton\tsomething\tor\tlosing\tsomething\tvery\tdear.\nBring\tto\tmind\tthree\tor\tfour\tspecific\toccasions\twhen\tyou\tpushed\taway\tthe\nfeeling\tof\tloss,\tgrief,\tfailure,\tor\trejection.\n\u2022\n\t\nWere\tyou\thonest\twith\tyourself\tor\twith\tothers\tabout\thow\tsad\tyou\treally\nfelt?\n\u2022\n\t\nInstead\tof\tfeeling\tyour\tsadness,\tdid\tyou\tgo\tinto\tan\tanxiety\tspiral?\n\u2022\n\t\nWhat\tstopped\tyou\tfrom\tallowing\tyourself\tto\tbe\tpurely\tsad?\n\u2022\n\t\nWhat\tkind\tof\tjudgments\tmight\tyou\thave\tbeen\tmaking\tabout\tyour\tsadness?\n\u2022\n\t\nDid\tavoiding\tthe\tsadness\thelp\tor\thurt\tyou\tin\tthe\tlong\trun?\nLetting\n\t\nGo\tof\tJudgment\t(short\tmeditation)\nIt\u2019s\timportant\tthat\tyou\tpractice\tobserving\tyour\temotions\twithout\thaving\tto\nimmediately\tpush\tthem\taway.\tUse\tthis\tshort\tmeditation\tto\tgain\tperspective\nand\tspace\tfrom\tyour\tmoment-to-moment,\tever-changing\temotions.\nSit\tquietly\tand\tcomfortably.\tClose\tyour\teyes.\tBring\tyour\tbreath\tto\tyour", "source": "anxiety.pdf"}
{"id": "4dd1a323462f-0", "page_content": "conscious\tattention\tby\tnoticing\tyour\tchest\trising\tand\tfalling.\tMeet\twhatever\nemotion\tor\tfeeling\tarises\tin\tyour\tmind\twith\tyour\tinner\tobserver.\nYour\tinner\tobserver\tcarries\tno\tjudgment.\tYour\tinner\tobserver\tplaces\tno\npressure\ton\tyou\tto\tact\ton\tyour\temotions.\tIt\tmerely\tnotes\twhat\tyou\tare\nexperiencing.\nFor\texample,\tyour\tinner\tobserver\tmight\tverbally\tlabel:\t\u201cchest\ttight,\u201d\n\u201canxious,\u201d\t\u201cworried,\u201d\tor\t\u201ccalm,\u201d\tand\t\u201cat\tease.\u201d\tIf\tyour\tinner\tobserver\nbecomes\taware\tof\tyour\tmind\tmaking\tjudgments,\tsimply\tlabel\tit\t\u201cjudging\u201d\tor\n\u201cthinking.\u201d\tNotice\thow\twhen\tyou\tobserve\tand\tlabel,\tthe\tfeeling\tstate\tpasses\nand\tthen\tyou\tobserve\tand\tlabel\tthe\tnext\tfeeling\tstate.\nNothing\tyou\tobserve\tis\tright\tor\twrong.\tYour\temotional\texperience\tneeds\nyour\tcalm,\taccepting\tawareness,\tnothing\tmore\tand\tnothing\tless.\nTurning\n\t\nToward\tDifficult\tEmotions\nOur\tculture\tfloods\tus\twith\tthe\tmessage\tthat\thappiness\tand\tsuccess\tdepend\ton\nnever\texperiencing\tsuffering\tor\tpainful\temotions.\tOf\tcourse,\twe\tall\tfeel\nnegative\temotions\tat\ttimes,\tand\twhen\twe\tdo,\twe\u2019re\tleft\tfeeling\tdefeated.\nFeeling\tthat\twe\tmust\thave\tmade\ta\tterrible\tmistake\tsomewhere\talong\tthe\tway\n(why\telse\twould\twe\tbe\tfeeling\tso\tbad?),\twe\tspin\tour\twheels\tdoing\twhatever", "source": "anxiety.pdf"}
{"id": "4dd1a323462f-1", "page_content": "we\tbelieve\tnecessary\tto\tavoid,\tpush\taway,\tor\tsomehow\t\u201cfix\u201d\tthe\tupset.\nWe\tall\texperience\tnegative\temotions,\tincluding\tanxiety.\tNo\tone\tis\nimmune.\tEven\tpeople\twithout\tfull-on\tanxiety\tdisorders\tgo\tthrough\tanxious\nspikes;\tit\u2019s\tjust\tpart\tof\tlife.\tBringing\tacceptance\tto\tyour\temotional\tworld\nmeans\tgiving\tup\tthe\tfight\tagainst\tsuffering\tand\tpain,\tso\tyou\tmay\tbe\tfree\tin\nspite\tof\tit.\tAnd,\ttoo,\tit\tmeans\trecognizing\tand\tbelieving\tthat\texperiencing\nnegative\temotions\tis\tnormal.\nAccepting\tsituations\tand\texperiences\tdoesn\u2019t\tmean\tyou\twant\tthem\tor\tthat\nyou\u2019re\tresigning\tyourself\tto\ta\tlifetime\tof\temotional\tpain.\tAcceptance\tdoesn\u2019t\nmean\tfeeling\tyou\u2019re\tthe\tvictim\tof\tyour\tpain\tand\tthat\tyour\tpain\tcontrols\tyou.\nAcceptance\tdoesn\u2019t\tmean\tyou\tnecessarily\tlike\twhat\tyou\u2019re\texperiencing.\nAcceptance\tis\tthe\tidea:\t\u201cIt\tis\twhat\tit\tis.\u201d\nThe\tmetaphor\tof\tthe\tChinese\tfinger\ttrap\tused\tin\tacceptance\tand\ncommitment\ttherapy\tclearly\tshows\thow\tstruggling\tagainst\tthe\texperience\tof\ndifficult\temotions\tonly\tincreases\tnegative\temotion.\tThe\tChinese\tfinger\ttrap\t\nis\na\tsmall\twoven\tcylinder\tthat\tchildren\toften\tenjoy.\tYou\tplace\ta\tfinger\tin\teach\nend\tof\tthe\tcylinder,\tpull,\tand\u2014wham\u2014suddenly\tand\tunexpectedly\tyour", "source": "anxiety.pdf"}
{"id": "4dd1a323462f-2", "page_content": "fingers\tare\ttrapped.\tTrying\tto\tbecome\tunstuck,\tthe\tinexperienced\timmediately\nattempt\tto\tpull\ttheir\tfingers\tout.\tThe\tharder\tthey\tpull,\tthe\ttighter\tthe\ttube", "source": "anxiety.pdf"}
{"id": "b6ec7512fd48-0", "page_content": "becomes,\tevoking\tfear\tand\teven\ta\tlittle\tpanic.\tThe\tsolution:\tPush\tthe\tfingers\ntoward\tthe\tcenter\tof\tthe\ttube.\tThe\ttube\tbecomes\tslightly\tbigger\tand\tthen\tit\tis\neasy\tto\twiggle\tthe\tfingers\tout.\nWhen\twe\tcontinually\tpush\taway\tand\tavoid\tour\texperiences,\twe\tbecome\nincreasingly\tafraid\tof\tthe\tnegative.\tOver\ttime,\twe\tstop\tknowing\tour\tfeelings\naltogether.\tEven\tpleasant\texperiences\tlike\tjoy\tbecome\tblocked.\tWe\tare\tno\nlonger\tpresent\tbut\tinstead\tlive\tin\ta\tsurvival\tstate,\twaiting\tfor\tthe\tnext\tshoe\tto\ndrop.\tThis\tcrisis-state\texistence\tleaves\tus\twith\tan\temotional\tblind\tspot.\tAfter\nall,\tif\tyou\u2019re\tcompletely\tfocused\ton\tbailing\twater\tout\tof\ta\tsinking\tboat,\tyou\nmight\tnot\tnotice\tthe\tlife\tpreserver\tat\tyour\tside.\tIn\tmy\tcase,\tspending\ttime\nprocessing\tand\tultimately\taccepting\tmy\tgenetic\tcancer\trisk\tas\ta\treality\tled\tto\nthe\tdecision\tto\tundergo\tan\telective\tmastectomy\twith\treconstruction\u2014a\tliteral\nlife\tpreserver\tthat\tI\twas\tunable\tto\tsee\tor\teven\tconsider\tuntil\tI\taccepted\tmy\nsituation\tas\tit\twas.\nOur\temotions\tprovide\tvaluable\tinformation\tand\tguidance.\tThey\ttell\tus\nwhat\twe\twant\tout\tof\tlife,\twhat\twe\tdon\u2019t\twant,\thow\twe\tfeel\tabout\tthe\tpeople\nwe\tare\tclose\tto,\tand\twhat\twe\tneed\tto\twork\ton\twithin\tourselves.\tAcceptance", "source": "anxiety.pdf"}
{"id": "b6ec7512fd48-1", "page_content": "allows\tus\tto\tplay\tthe\tgame\tof\tlife\twith\tthe\tfull\tdeck\tof\tcards.\nGo\n\t\nDeeper\nUnderstanding\tWhat\tWe\tLearned\tEarly\tOn\nMost\tof\tus\tlearn\thow\tto\tcope\twith\tour\tfeelings\twhile\tgrowing\tup.\tWe\nmodel\tourselves\tbased\ton\twhat\tour\tparents\tdid,\twhat\tthey\ttold\tus\tabout\nhow\tto\thandle\tnegative\tfeelings,\tor\thow\tthey\tinteracted\twith\tus\twhen\twe\nwere\tupset.\tThese\tmessages\tcan\tplay\tout\tover\ta\tlifetime\tand\tgo\nunchallenged.\tFor\texample,\tJuan,\ta\tclient\tI\tworked\twith,\tcame\tto\tsee\nthat\twhenever\the\twas\tupset\this\tparents\ttold\thim\the\twas\tfine\tand\tnot\tto\nworry.\tAlthough\twell\tmeant,\tthis\tonly\tincreased\this\tupset\tbecause\the\thad\nno\toutlet\tto\ttalk\tthrough\twhat\twas\tbothering\thim\tso\the\tcould\tproblem\nsolve\tthe\tsituation\tand\tfind\ttrue\trelief.\nTake\tsome\ttime\tto\tthink\tthrough\twhat\tmay\tbe\thelpful\tor\tunhelpful\tin\nwhat\tyou\tlearned\tgrowing\tup\tabout\tmanaging\tyour\temotions.\tIn\tyour\nnotebook,\twrite\tabout\tany\tor\tall\tof\tthese\tprompts\tthat\tresonate\twith\tyou.\n\u2022\n\t\nDid\tyour\tcaregivers\texpress\temotions?\tDid\tthey\tcry\tor\tget\tangry?\tOr\ndid\tthey\tseem\tto\thave\ta\ttight\tlid\ton\ttheir\temotions\tand\trarely\nexpressed\tfrustration\tor\tsadness?\n\u2022", "source": "anxiety.pdf"}
{"id": "b6ec7512fd48-2", "page_content": "expressed\tfrustration\tor\tsadness?\n\u2022\n\t\nDo\tyou\tthink\tyou\tneed\tto\tappear\tin\tcontrol\tof\temotions\tall\tof\tthe\ttime", "source": "anxiety.pdf"}
{"id": "1e2965a2e7ab-0", "page_content": "or\tdo\tyou\tfeel\tcompletely\tout\tof\tcontrol\tand\tso\ttry\tto\tclamp\tdown\tas\nmuch\tas\tpossible?\n\u2022\n\t\nCan\tyou\trecall\tany\texpressions\tfrom\tcaregivers,\tcoaches,\tor\tteachers\ntelling\tyou\tthat\tyou\tare\t\u201ctoo\tsensitive,\u201d\t\u201coverly\tneedy,\u201d\tor\t\u201ctoo\nemotional\u201d?\n\u2022\n\t\nDid\tyour\tfamily\tor\tcaregivers\tdescribe\tyou\tas\tbeing\tvery\nindependent/mature\tas\ta\tchild?\tDid\tyou\thear\ta\tconstant\t\u201cgood\tgirl\u201d\tor\n\u201cgood\tboy\u201d?\tDid\tyou\tfeel\tas\tif\tyou\tcouldn\u2019t\tbe\ta\tkid\twith\tthem?\tDid\nyou\tfeel\tthere\twas\tlimited\tspace\tfor\tyou\tto\tbe\tyou\temotionally?\n\u2022\n\t\nConsider\tyour\tmemories\tof\tjoy\tand\thappiness\tin\tyour\thousehold\tas\nyou\tgrew\tup.\tDo\tyou\trecall\tyour\tcaregivers\tlaughing\tamong\nthemselves?\tDid\tthey\tnotice\tand\tlabel\tyour\thappiness?\tOr\twas\tjoy\nsquelched?\n\u2022\n\t\nWhen\tupsetting\tthings\thappened\tto\tyou\tas\ta\tchild,\tdid\tyou\tfeel\tas\tif\nyou\tcould\ttalk\tto\tyour\tparents\topenly?\tOr\tdid\tyou\tfeel\tyour\tcaregivers\nwould\tjudge\tyour\tupset\tor\toverly\tpressure\tyou\tto\t\u201cfix\tit\u201d\tin\tsome\nway?\tDid\tyou\tnot\tconfide\tin\tthem\tat\tall?\nIdentify\tthe\tlink\tbetween\tthe\ttype\tof\temotional\tsupport\tyou\twere\tgiven\nin\tchildhood\tand\thow\taccepting\tyou\tare\tnow\tof\tyour\temotional", "source": "anxiety.pdf"}
{"id": "1e2965a2e7ab-1", "page_content": "in\tchildhood\tand\thow\taccepting\tyou\tare\tnow\tof\tyour\temotional\nexperiences.\tStart\tchanging\tthe\tway\tyou\tsupport\tyourself\temotionally\tso\nyou\tcan\tbe\tmore\tunconditionally\taccepting\tof\twhatever\tyou\tfeel.\nSTRATEGY:\n\t\nPRACTICING\tACCEPTANCE\nAlthough\tit\tcan\tbe\thard\tto\taccept\tpainful\temotions\u2014to\tnot\tavoid\tor\tpush\nthem\taway\u2014the\tconsequences\tthat\tcome\tfrom\t\nnot\n\t\ndoing\tso\tfar\toutweigh\tthe\npain\tof\tfacing\twhatever\tit\tis\tyou\u2019re\treally\tfeeling.\tCome\tup\twith\tseveral\nexamples\tin\tyour\tlife\twhere\tyour\tlack\tof\tacceptance\tof\tyour\tfeelings\thas\tonly\ncaused\tyou\tmore\tnegative\temotion\tor\twheel\tspinning.\nAs\tyou\treflect\ton\tthese\texamples,\tbe\thonest\twith\tyourself\tand\tacknowledge\nthe\t#1\tfeeling\tyou\ttend\tto\tavoid\tthat\tbrings\tthe\tmost\tconsequences\tto\tyou\u2014\nsadness,\tanger,\tanxiety,\tguilt,\tshame,\tfrustration,\tjoy.\nConsider\tthe\tresults\tof\tavoiding\tthis\temotion.\tHas\tit\tincreased\tyour\tanxiety?\nCaused\tyou\tto\tsiphon\toff\tlarge\tamounts\tof\temotional\tenergy\tin\tvain?\tOr\thas\navoiding\tthis\temotion\tblocked\tjoy\tand\tcontentment?\nSTRATEGY:\tSITTING\tWITH\tDIFFICULT", "source": "anxiety.pdf"}
{"id": "17552b3dd4fa-0", "page_content": "EMOTIONS\nIt\tis\tlikely\tyou\thave\tavoided\tnegative\temotions\tbecause\tyou\u2019re\tafraid\tof\nfeeling\tthem\tor\tyou\tdon\u2019t\tknow\thow\tto\tfeel\tthem.\tHere\tis\ta\tway\tto\tdo\tjust\nthat,\tand\tit\ttakes\tonly\t10\tminutes:\n1\n\t\n.\n\t\nSet\ta\ttimer\tfor\t10\tminutes.\tBring\tto\tyour\tconscious\tawareness\tan\nemotion\tyou\ttend\tto\tavoid\tor\tsuppress.\tTry\tto\tconjure\tit\tup\tso\tyou\tcan\nfeel\tit\tright\tnow.\n2.\n\t\nObserve\twhere\tin\tyour\tbody\tyou\texperience\tthe\tupset\tor\tdiscomfort.\nRecognize\thow\tit\tfeels.\tSee\tif\tyou\tcan\tliterally\tvisualize\tthe\tfeeling\tas\nyou\texperience\tit\tin\tyour\tbody.\tInstead\tof\tfighting\tthe\tfeeling,\nwelcome\tit\tin.\n3.\n\t\nWhisper\tout\tloud,\t\u201cWelcome,\tI\u2019m\tglad\tyou\u2019re\there.\u201d\tSee\tif\tyou\tcan\nobserve\tthe\tfeeling,\talmost\tas\tif\tyou\tare\tlooking\tdown\ton\ta\tphysical\nthing\tseparate\tfrom\tyourself.\n4.\n\t\nInternally\tnote:\t\u201cI\tnotice\ta\tfeeling\tof\t\u2013\u2013\u2014\tcoming\tover\tme.\u201d\tTell\nyourself,\t\u201cI\tam\tmaking\troom\tfor\tyou,\u201d\tor\t\u201cI\tcan\tfeel\tthis\tfeeling\tand\nalso\tbe\tokay.\u201d\n5\n\t\n.\n\t\nNotice\tthe\tanxiety\tthat\tdrifts\tover\tyou\tas\tyou\tallow\tyourself\tto\tface\ta\nfeeling\tyou\talways\tavoid.\tIt\u2019s\tokay\tto\tfeel\tthis\tanxiety.\tIt\tmakes\tsense", "source": "anxiety.pdf"}
{"id": "17552b3dd4fa-1", "page_content": "because\tyou\u2019re\tafraid\tof\tthis\temotion\tand\tI\u2019m\tasking\tyou\tto\tfeel\tit.\nYou\tcan\tbe\tafraid\tand\tstill\tinvite\tthe\temotion\tin.\tShow\tyourself\tyou\ncan\tenter\tinto\tthe\tfeeling\tand\tstill\tbe\tokay.\nWhen\tyour\ttime\tis\tup,\tmove\tforward\tand\tlet\tgo\tof\tthis\texperience.\nWRAP-\n\t\nUP\n\u2022\n\t\nAll\temotions\tare\ta\tnormal\t(and\thelpful)\tpart\tof\thuman\texperience.\n\u2022\n\t\nPushing\taway\tnegative\tfeelings\tincreases\tanxious\tthinking.\n\u2022\n\t\nRegularly\tidentifying\tyour\tfeelings\twill\tdecrease\tanxiety.\n\u2022\n\t\nExpressing\tyour\tfeelings\twill\tdecrease\tanxiety.\n\u2022\n\t\nAccepting\tyour\temotional\tworld\twill\tdecrease\tanxiety.\n\u2022\n\t\nYou\tcan\texperience\tnegative\tfeelings\tand\tstill\tbe\tokay.", "source": "anxiety.pdf"}
{"id": "ce3d81118a07-0", "page_content": "CH\n\t\nAPTER\tTHREE\nYour\tBody\t&\tPhysical\tSensations\nAnxiety\tand\tthe\tBody\nCole\tstruggled\twith\tdebilitating\tphysical\tsymptoms\tincluding\tlack\tof\tappetite,\nracing\theart,\tan\tinability\tto\tconcentrate,\tfeeling\tinternally\tkeyed\tup,\tand\ninsomnia\twith\tracing\tthoughts.\tThese\tdistressing\tsymptoms\twere\tall\the\tcould\ntalk\tabout\tbecause\tthey\twere\tso\tunnerving.\tCole\tunderstandably\tfelt\tas\tif\this\nbody\twas\tbetraying\thim\tand\tthat\tno\tamount\tof\tanxiety-reduction\twork\twould\nsolve\tthis.\nAnxiety\tregularly\tshows\titself\twith\tphysical\tsymptoms.\tAt\tsome\tpoint,\nsometimes\tafter\tyears\tof\texperiencing\tsuch\tsymptoms,\tthe\tdam\tbreaks\tand\nthe\tbody\twill\tno\tlonger\tbe\tignored.\tFor\tCole\tthis\tmeant\tsuch\tintense\theart\npalpitations\tthat\the\twould\tbecome\tdizzy\tand\tpass\tout.\tOther\tpeople\tmight\nreact\tin\ta\tdifferent\tway,\tlike\tsuccumbing\tto\tacute\texhaustion,\tor\tno\tlonger\nbeing\n\t\nable\tto\tdrive\tbecause\tof\tsevere\tback\tspasms,\tor\tbeing\tunable\tto\nconcentrate\tbecause\tof\tpersistent\theadaches.\tFor\tsymptoms\tlike\tthis,\tanxiety\ntreatment\tbegins\tonce\tmedical\tcauses\tare\truled\tout.\nWhen\tI\tsee\tclients\tlike\tCole\tin\tmy\tpsychology\tpractice,\tthey\tare\tusually\nsurprised\tthat\t\u201call\u201d\tthey\thave\tis\tanxiety.\tFor\texample,\tfor\ta\tlong\ttime\tCole", "source": "anxiety.pdf"}
{"id": "ce3d81118a07-1", "page_content": "believed\tthat\teventually\ta\tspecific\tphysical\tailment\twould\tbe\tidentified\tas\tthe\nroot\tof\this\tvery\treal\tsuffering.\nAnxiety\timpacts\tthe\tbrain\tand\tthe\tbrain\timpacts\tanxiety.\tIn\tother\twords,\nemotions\tinfluence\tour\tphysical\tfunctioning\tand\tour\tphysical\tfunctioning\ninfluences\tour\temotional\tstates.\tImproving\tour\toverall\tphysical\tfunctioning\nand\tbody\tawareness\tcan\tmake\tall\tthe\tdifference.\tCole\teventually\tbecame\nmore\tat\tease\tby\tlearning\tto\tobserve\this\tphysical\tsensations\tand\ttaking\tbetter\nphysical\tcare\tof\thimself.\nSTRATEGY:\tBODY\tSCAN\nAnxiety\tinhabits\tyour\tbody.\tThe\ttrick\tis\tto\tstart\ttuning\tin\tso\tyou\tcan\tmore\nquickly\trecognize\tthe\tphysical\tsignals.\tThe\tgoal\tof\tthis\texercise\tis\tto\tdevelop\nawareness\tfor\twhere\tyou\tcarry\tyour\tanxiety.\n1.\n\t\nPick\ta\tposition\tor\tposture\tthat\tis\tmost\tcomfortable\tfor\tyou\u2014lying\ndown\tor\tsitting\tup,\teyes\topen\tor\tclosed.\tAs\tyou\tdo\tthis,\tlet\tgo\tof", "source": "anxiety.pdf"}
{"id": "653aeb04dd3f-0", "page_content": "judgment.\tYou\tare\tsimply\tobserving\tyourself\tin\tthe\there\tand\tnow.\n2\n\t\n.\n\t\nEach\ttime\tyou\tbreathe\tout,\tfeel\tyour\tbody\trelax\tas\tit\treleases\ttension.\nRecognize\twhen\tyour\tattention\tshifts\tand\tgently\tdirect\tit\tback\tto\tyour\nbody\tawareness.\n3.\n\t\nOne\tby\tone,\tfocus\ton\teach\tsegment\tof\tyour\tbody,\topening\tup\tto\nwhatever\tis\tpresent\tin\tthat\tmoment.\tName\tthe\tbody\tpart\tand\timagine\nyou\tare\tbreathing\tinto\tit.\tObserve\tareas\tof\ttension,\tstrain,\tpain,\tor\tease:\nHead\t\u2026\tNeck\t\u2026\tShoulders\t\u2026\tArms\t\u2026\tHands\t\u2026\tChest\t\u2026\tBack\t\u2026\nStomach\t\u2026\tThighs\t\u2026\tCalves\t\u2026\tFeet\t\u2026\nAs\tyou\tcome\tout\tof\tthis\texercise,\tmake\ta\tmental\tnote\tof\twhere\tanxiety\ttends\nto\trest\tin\tyour\tbody\tso\tyou\tcan\ttune\tin\tto\tthat\tspot\tmore\tquickly.\nSTRATEGY:\tPROGRESSIVE\tMUSCLE\nRELAXATION\nWhen\tyou\tnotice\ta\tspike\tin\tanxiety\tand\tyour\tbody\tfeels\ttense,\ttake\t5\tto\t10\nminutes\tfor\ta\tprogressive\tmuscle\trelaxation.\tThis\tstrategy\talso\thelps\twhen\nyou\tcan\u2019t\tsleep\tat\tnight\tor\tto\tdownshift\tinto\trelaxation\tbefore\tbed.\nLie\tdown\tor\tsit\tcomfortably.\tIn\tturn,\ttense\teach\tmuscle\tin\tyour\tbody\t(face,", "source": "anxiety.pdf"}
{"id": "653aeb04dd3f-1", "page_content": "shoulders,\thands,\tarms,\tstomach,\tbuttocks,\tlegs,\tfeet)\twhile\tbreathing\tin\tfor\ta\ncount\tof\t5,\tand\tthen\trelease\tthe\tmuscle\twhile\tbreathing\tout\tfor\ta\tcount\tof\t5.\nWhile\tdoing\tso,\tpay\tclose\t\nattention\n\t\nto\tthe\tcontrast\tbetween\tyour\texperience\tof\nmuscle\ttension\tand\tmuscle\trelaxation.\nRepeat\tthis\texercise\ta\tfew\ttimes.\tNotice\tyour\tbody\tloosen\tand\tgradually\nbecome\tmore\tat\tease.\nAnxiety\u2019s\tPhysical\tSymptoms\nThe\tbody\u2019s\tstress\tsystem\tcombined\twith\theredity\tand\tenvironmental\nexperiences\tover\ttime\tcan\tset\tthe\tstage\tfor\ta\tvariety\tof\tchronic\tmedical\nconditions.\tPersistent\texposure\tto\tstress\tthrough\tpsychological\ttrauma,\tgrief\nand\tloss,\tlife\ttransitions,\thabitual\tworry,\tand\tchronic\tperfectionism\tcan\ncripple\tthe\tadrenal\tsystem.\tThe\tadrenal\tglands\toverwork\tto\tmanage\tthe\nongoing\tstress,\tand\tthen\teventually\tgive\tway\tand\tunderwork.\tThe\tresult\ncreates\ta\troller\tcoaster\tof\tanxiety\tspikes\tfollowed\tby\texhaustion.\tExhaustion\ncan\tlead\tto\ta\tvariety\tof\tmedical\tdiagnoses.\nAnxiety\tis\talso\tlinked\twith\tthe\trelease\tof\tstress\thormones\tand\tchemicals\nthat,\tover\ttime,\tcan\tworsen\tmedical\tconditions.\tFor\texample,\tresearch\tis\nshowing\tthat\tstress\tand\tchronic\tpain\tare\tlikely\tlinked\tto\tthe\tsame\tneuronal", "source": "anxiety.pdf"}
{"id": "7ef73f588502-0", "page_content": "pathway.\tNerve\tpain\tincreases\tthe\texpression\tof\tthe\tneurotransmitter\tPACAP,\nwhich\tis\tthe\tsame\tneurotransmitter\tthe\tbrain\treleases\tin\treaction\tto\tstress.\tIn\nother\twords,\tstress\tcan\tbring\ton\tand/or\tworsen\tphysical\tpain\tsymptoms.\nThe\n\t\nbody\u2019s\tbiological\tresponse\tto\tstress\tcan\talso\tsignificantly\timpact\tour\ncardiovascular,\tdigestive,\trespiratory,\tand\tendocrine\tsystems.\tIn\ta\tlarge\tmeta-\nanalysis\texamining\tover\t20\tstudies\tand\tabout\t250,000\tindividuals,\tresearchers\nfound\tthat\tanxiety\twas\tassociated\twith\ta\t26\tpercent\tincreased\trisk\tof\tcoronary\nheart\tdisease\tand\ta\t48\tpercent\tincreased\trisk\tof\tdeath\tdue\tto\ta\tcardiac-related\nincident.\nThe\tstomach\tand\tbowel\tare\tdirectly\timpacted\tby\tthe\tbody\u2019s\tfight-or-flight\nresponse.\tOver\ttime,\tnerves\tthat\tmanage\tdigestion\tcan\tbecome\treactive,\ncausing\tunpredictable\tabdominal\tdiscomfort,\tsuch\tas\tirritable\tbowel\tand\nupset\tstomach.\tAlthough\tthe\tsymptoms\tare\tnot\tlife\tthreatening,\tthey\nsignificantly\timpact\tquality\tof\tlife\tand\tcan\tbe\tquite\tdifficult\tto\tmanage.\tIn\naddition,\tpeople\tare\tmore\tvulnerable\tto\tstomach\tulcers\twhen\tthe\tstress\nhormone\tcortisol\tis\treleased\ton\ta\tchronic\tbasis.\nAnxiety\tis\toften\tpresent\tin\tpeople\twith\trespiratory\tdisease,\tparticularly\nasthma\tand\tChronic\tObstructive\tPulmonary\tDisease\t(COPD).\tFear\tand\tworry", "source": "anxiety.pdf"}
{"id": "7ef73f588502-1", "page_content": "impact\tbreathing,\tmaking\tthese\tillnesses\tall\tthe\tmore\tdistressing.\tThe\tstress\nreaction\tdue\tto\tanxiety\tis\talso\tlinked\twith\tmigraines,\trheumatoid\tarthritis,\nhyperthyroidism,\tdiabetes,\tand\tautoimmune\tillnesses.\nUnfortunately,\tanxiety\tis\toften\tnot\tconsidered\ta\tsignificant\tfactor\twhen\ntreating\tthese\tcomplicated\tand\toften\tdebilitating\tsymptoms.\tIf\tanxiety\tis\noverlooked,\tmedical\t\nsymptoms\n\t\nmay\tbecome\tworse.\tKnowing\twhich\tof\tyour\nsymptoms\tare\tanxiety\trelated\tand\tmanaging\tthem\twill\timprove\tyour\toverall\nphysical\tfunctioning\tand\tpsychological\twell-being.\nSTRATEGY:\n\t\nWHAT\tSTORIES\tARE\tYOU\nTELLING?\nThere\tis\ta\tback-and-forth\tinterplay\tbetween\tanxiety\tand\tmedical\tillness.\tThe\nstory\tyou\ttell\tyourself\tabout\tyour\tmedical\tsymptom(s)\tand\thow\tit\timpacts\nyou\tphysically\tis\tthe\tvariable\twe\u2019re\tgoing\tto\tfocus\ton\there.\tLet\u2019s\tbegin\twith\nan\texample:\nMy\tclient\tSierra\tendured\tuncomfortable\tbouts\tof\tgastroesophageal\treflux\ndisease\t(GERD).\tThe\tsymptoms\twere\tso\tpainful\tthat\tshe\twas\tfrequently\ndistracted\tfrom\twork\tand\tfamily\tresponsibilities,\tslept\tupright\tat\tnight\tand\tso\nslept\tpoorly,\tand\tdespite\tmedication\thad\ta\tperpetual\tburning\tsensation\tin\ther\nchest.\tBy\tthe\ttime\tSierra\tentered\ttherapy,\tshe\thad\tseen\ta\tnumber\tof", "source": "anxiety.pdf"}
{"id": "2db817859b9b-0", "page_content": "gastroenterologists\twithout\tgaining\trelief.\tWhen\tI\ttalked\tto\ther\tabout\tthe\nrelationship\tbetween\tstress,\tanxiety,\tand\tmedical\tconditions,\tshe\twas\nexasperated\tand\tfelt\tthat\tI\twas\tminimizing\ther\tgenuine\tphysical\tillness.\tAfter\nsome\tconversation,\tSierra\tsoftened\ther\tview,\talthough\tshe\twas\tunable\tto\nbelieve\tthat\ther\tGERD\tsymptoms\tcould\tbe\thelped\tby\tanything\tother\tthan\ta\nmedical\tfix.\nWe\n\t\npersevered.\tShe\tstarted\tpracticing\tmindfulness,\tchanged\ther\tdiet,\tand\nstudied\tthe\trelationship\tbetween\tstress\tand\tphysical\thealth.\tEventually\tshe\nbecame\taware\tthat\ther\tGERD,\talthough\tvery\treal\tand\tpainful,\toften\tflared\nafter\tshe\texperienced\ta\tstressful\tevent.\tArmed\twith\tthis\tknowledge,\tshe\ndeveloped\tstress-reducing\tstrategies\tto\tuse\teach\ttime\ther\tanxiety\twas\ntriggered.\tShe\tstill\texperienced\tGERD\tbut\treported\tthat\tthe\tintensity\tof\ther\nsymptoms\thalved.\tAs\ta\tresult,\ther\tsymptoms\thad\tless\tof\tan\timpact\ton\ther\tlife.\nYour\tperception\tof\tyour\tability\tto\tmanage\tand\tcontrol\tyour\tmedical\ncondition\tmakes\ta\tdifference.\tManaging\tanxiety\tand\tstress\tbetter\twill\tnot\ttake\naway\tyour\tmedical\tcondition,\tbut\tit\twill\tenhance\tyour\tquality\tof\tlife.\tReflect\non\tthe\tfollowing\tstatements\tand\tsay\tthem\tout\tloud\ta\tnumber\tof\ttimes.\tThe", "source": "anxiety.pdf"}
{"id": "2db817859b9b-1", "page_content": "more\tyou\tsay\tthem,\tthe\tless\tyou\twill\tfeel\tat\tthe\tmercy\tof\tyour\tphysical\nsymptoms.\n\u2022\n\t\nI\tbelieve\tI\thave\tsome\tcontrol\tover\tmy\tphysical\tsymptoms.\n\u2022\n\t\nI\tbelieve\tif\tmy\tphysical\tsymptoms\twere\tto\timprove\tit\twould\tbe\tdue\tin\tpart\nto\tanxiety-reduction\tstrategies.\n\u2022\n\t\nThe\tway\tI\tthink\tabout\tmy\tphysical\tstate\timpacts\tmy\tsymptoms.\n\u2022\n\t\nExercise\twill\tlikely\timprove\tmy\tphysical\tsymptoms.\n\u2022\n\t\nMy\tcurrent\tquality\tof\tlife\tcould\timprove.\n\u2022\n\t\nMy\tmedical\tdiagnosis\t(or\tphysical\tsymptom)\tis\tnot\tentirely\tout\tof\tmy\nhands;\tI\tmust\tpersevere\tin\tliving\ta\tless-anxious\tlife.\n\u2022\n\t\nStress-relieving\tstrategies\tand\ttaking\tgood\tcare\tof\tmy\tphysical\tself\twill\nhelp\tme\tfeel\tbetter\tphysically.\nWorking\tto\tbelieve\tthese\tstatements\twill\tmotivate\tyou\ttoward\thealthy\tself-\ncare.\nGo\n\t\nDeeper\nWhat\tElse\tCould\tYou\tThink\tAbout?", "source": "anxiety.pdf"}
{"id": "8ed0ebc34cd3-0", "page_content": "Obsessive\tthinking\tis\ta\tway\tto\tavoid\tfacing\tdeeper\temotions.\tPerhaps\twe\nworry\twe\tcan\u2019t\tmanage\tthe\tpainful\temotions,\tor\tperhaps\twe\tfear\tthey\nwill\toverwhelm\tus.\nOne\tclient,\tJack,\ttold\tme\tif\the\tdid\tnot\tthink\tabout\this\tmedical\tcondition\nso\tregularly,\the\twould\tbegin\tto\tfeel\ta\ttremendous\tsense\tof\thelplessness\nand\tvulnerability.\tHe\tfelt\tineffective\tand\tpowerless\tif\the\twas\tnot\npreoccupied\twith\this\thealth.\tHyperfocusing\ton\this\tbody\tand\tmedical\ncare\twas\ta\tway\tto\tnot\tfeel\tlike\ta\tvictim;\ta\tway\tto\ttake\tcharge.\tWith\this\nobsessive\tthinking,\tJack\tfelt\tlike\the\twas\t\ndoing\n\t\nsomething.\tThis\twas\ndifficult\tto\texperience\tand\texpress,\tbut\tonce\tJack\tunderstood\this\treal\nfear,\twe\tcould\tproductively\twork\ton\thelping\thim\tfeel\tless\tvulnerable.\nOne\tway\twe\tdid\tthis\twas\tby\tlooking\tat\twhat\the\t\ncould\n\t\ncontrol\tabout\this\nmedical\tdiagnosis,\tand\tthen\tusing\tacceptance\tstrategies\tto\tdeal\twith\tthe\nrest.\nJack\tbecame\tmore\tself-aware,\tnoticing\twhen\this\tanxiety\twas\ttriggered.\nHe\tdid\tmore\tto\tquickly\tidentify\tthe\tsources\tof\this\tanxious\tthoughts.\tHe\npracticed\t\nmindfulness\n\t\ndaily,\texercised\tregularly,\tate\ta\thealthy\tdiet,\tand", "source": "anxiety.pdf"}
{"id": "8ed0ebc34cd3-1", "page_content": "daily,\texercised\tregularly,\tate\ta\thealthy\tdiet,\tand\nworked\ton\tbreathing\tand\tpositive\tself-talk.\tThe\trest\the\tturned\tover\tto\this\nmedical\tteam\tand\tthe\tuniverse.\nTake\ta\tfew\tminutes\tto\treflect\tand\tjournal\tin\tyour\tnotebook\tabout\tthe\nfollowing\ttopic:\nIf\tyou\tdid\tnot\tfill\tyour\tconscious\tmind\twith\tthinking\tabout\tyour\tmedical\ncondition\tor\tphysical\tsymptoms,\tthe\tcauses,\tthe\tworries,\tthe\twhat-ifs,\nand\tfears\tthat\tgo\talong\twith\tit,\twhat\twould\tyou\tbe\tthinking\tabout\ninstead\n?\nExplore\twhat\tyou\tmay\tbe\tavoiding\tor\tmissing\tby\tengaging\tin\tyour\nobsessive\tthinking.\tThen,\tsee\tif\tyou\tcan\ttalk\tyourself\tthrough\tthose\ndeeper\temotions\tand\tfind\ta\tway\tto\taccept\tthem.\tRemember,\tacceptance\nis\tnot\tsubmission;\tit\u2019s\ta\tway\tto\ttake\tdifferent\tsteps\tto\tprotect\tyourself\nthan\tthe\tones\tyou\u2019ve\talready\ttaken.\nSTRATEGY:\n\t\nTAKING\tCARE\tOF\tYOUR\nPHYSICAL\tHEALTH\nIt\u2019s\timportant\tto\tknow\texactly\twhat\tyour\tmedical\tsituation\tis,\totherwise\tthe\nmind\tis\tfree\tto\timagine\tall\tsorts\tof\talarming\tscenarios.\tAnd\tappropriate\nmedical\tintervention\tis\tessential.\tIf\tyou\thave\tnot\tdone\tso\talready,\tconsider\nmaking\tan\tappointment\twith\ta\tmedical\tdoctor\twho\tconsiders\tthe\twhole", "source": "anxiety.pdf"}
{"id": "847b64930577-0", "page_content": "picture\tof\tphysical\tand\temotional\thealth.\tTell\tyour\tdoctor\tabout\tyour\tphysical\nsymptoms\tand\talso\tyour\tstruggle\twith\tanxiety.\tAsk\tyour\tdoctor\tfor\ta\tmedical\nphysical\twith\tblood\twork\tas\twell\tas\ta\tfull\tthyroid\tpanel\ttest.\nThyroid\timbalances\timpact\tanxiety\tand\tneed\tappropriate\tmedication.\nAlso,\tmake\tsure\tyour\tdoctor\tchecks\tyour\tvitamin\tD\tlevel.\tVitamin\tD\ndeficiency\tcan\timpact\tmood\tand\tenergy\tlevel.\tAfter\tyou\ttalk\tthrough\tthe\nresults\twith\tyour\tdoctor,\tmake\tthree\tcolumns\tin\tyour\tnotebook:\n1.\n\t\nYour\tspecific\tmedical\tissue(s)\nExample:\n\t\nHigh\tblood\tpressure\n2.\n\t\nHow\tyou\u2019re\tgoing\tto\taddress\tit\tmedically\nExample:\n\t\nTake\thigh\tblood\tpressure\tmedication\n3.\n\t\nHow\tyou\u2019re\tgoing\tto\taddress\tit\tin\tterms\tof\tanxiety\tintervention\nExample:\n\t\nBecome\taware\tof\tanxiety\ttriggers;\tpractice\tmindful\nbreathing\t15\tminutes\ta\tday;\texercise\tfour\tdays\ta\tweek;\tpositive\tself-\ntalk\t(\u201cBetter\tmanaging\tof\tmy\tanxiety\twill\timprove\tmy\tphysical\nhealth\u201d)\nThe\n\t\nMind-Body\tConnection\nI\twant\tyou\tto\tremember\tthe\tlast\ttime\tyou\twere\tgenuinely\tfrightened.\tWhen\tit\nhappened,\tyou\tprobably\texperienced\tan\tincrease\tin\tyour\theart\trate,\tchange\tin\nyour\tbreathing\tpattern,\tor\tbecame\tsweaty,\tshaky,\tor\tjittery.\tThese\tphysical", "source": "anxiety.pdf"}
{"id": "847b64930577-1", "page_content": "symptoms\tmay\thave\tthen\treinforced\tyour\toriginal\tfearful\tthoughts.\tThe\tmind\nand\tthe\tbody\tconstantly\tcommunicate.\tIf\tyour\tmind\tis\tfilled\twith\ta\tsense\tof\nemotional\tpeace,\tyou\tare\tmuch\tbetter\tequipped\tto\thandle\tmedical/physical\nchallenges.\nThe\tmind-body\tconnection\tis\tempowering\tbecause\tyour\tanxiety\nsymptoms\twill\tlikely\timprove,\tor\teven\tdisappear,\tsimply\tby\ttaking\tgood,\nconsistent\tcare\tof\tyourself.\tHealthy\tsleep,\texercise,\tand\tnutrition\thabits\nusually\tswiftly\timprove\tanxiety\tsymptoms.\nSTRATEGY:\tSLEEP\nSleep\tis\trestorative\tin\tall\trespects:\tmood,\tcognitive\tfunctioning,\tenergy,\tand\nhealth.\tUnfortunately,\twhen\twe\u2019re\tanxious\twe\tdo\tnot\treap\tthese\tbenefits\nbecause\tanxiety\ttypically\tinterferes\twith\tsleep.\tPeople\twho\tstruggle\twith\nanxiety\twake\tup\tto\tintrusive\tworries\tduring\tthe\tnight,\tcan\u2019t\tfall\tasleep,\tor\nwake\tup\ttoo\tearly.", "source": "anxiety.pdf"}
{"id": "cf40cb01c841-0", "page_content": "Creating\n\t\na\tnightly\tsleep\troutine\tplaces\tcues\tin\tthe\tbrain.\tWhen\tpracticed\nregularly,\tthe\tcues\tremind\tus\tthat\tit\u2019s\ttime\tto\tstart\tunwinding.\tThe\tkey\tis\tto\nfollow\tthe\troutine\tconsistently\tso\tyou\tbecome\taccustomed\tto\tthe\tcues.\nEventually,\tyou\twill\tneed\tonly\tto\tstart\tyour\troutine\tto\tfeel\tmore\tat\tease\tand\neven\tsleepy.\nMany\texpect\tto\tgo\tfrom\talert\tto\tasleep\twith\tno\tdownshift\tin\tbetween.\nThere\u2019s\ta\tmiddle\tgear:\trelaxation.\tHere\u2019s\tan\texample\tof\ta\tgood\tnightly\troutine\nthat\twill\thelp\tyou\tget\tinto\ta\trelaxed,\tsleepy\tstate.\tWork\tto\tdevelop\tone\tof\tyour\nown\tor\tuse\tthis\tone.\nOne\thour\tbefore\tyour\tdesired\tbedtime\t(ideally\tthe\tsame\ttime\teach\tnight),\nstart\tyour\troutine.\n\u2022\n\t\nUnplug\tfrom\ttechnology.\tDock\tyour\tphone,\ttablet,\tor\tcomputer\taway\tfrom\nyour\tbedroom.\n\u2022\n\t\nTake\ta\twarm\tbath\tor\tshower.\n\u2022\n\t\nChange\tinto\tsleep\tclothes.\n\u2022\n\t\nDrink\ta\twarm\tdecaffeinated\tbeverage,\tsuch\tas\tchamomile\ttea.\n\u2022\n\t\nDo\ta\trelaxation\texercise:\tmeditate\tthrough\tdeep\tbreathing,\tvisualize\nrelaxing\timagery,\tpractice\tprogressive\tmuscle\trelaxation.\n\u2022\n\t\nLie\tdown\tcomfortably\tand\tread\tfiction\tor\tsomething\tlight.\n\u2022", "source": "anxiety.pdf"}
{"id": "cf40cb01c841-1", "page_content": "Lie\tdown\tcomfortably\tand\tread\tfiction\tor\tsomething\tlight.\n\u2022\n\t\nTurn\toff\tyour\tlights\twhen\tyou\tfeel\tsleepy\tand\tyour\teyes\tstart\tclosing.\n\u2022\n\t\nWhen\tyou\tcan\u2019t\tsleep,\tdon\u2019t\tthink,\t\u201cWhy\tcan\u2019t\tI\tsleep?!\u201d\tTell\tyourself,\n\u201cIt\u2019s\tokay\tif\tI\tdon\u2019t\tfall\tasleep,\tat\tleast\tI\u2019m\tresting.\u201d\tIf\twaking\tup\ncontinues,\ttry\tprogressive\tmuscle\trelaxation\twith\tthe\tlights\toff.\n\u2022\n\t\nDon\u2019t\tworry\tabout\tthe\ttime\ton\tthe\tclock.\tThe\tgoal\tis\tto\trelax\teven\tif\tyou\ncan\u2019t\tsleep.\n\u2022\n\t\nWake\tup\tat\tthe\tsame\ttime\teach\tmorning.\n\u2022\n\t\nIf\tyou\tdidn\u2019t\tsleep\twell\tthe\tnight\tbefore,\t\ndon\u2019t\n\t\ntake\ta\tnap\tor\tgo\tto\tbed\tat\tan\nearlier\ttime;\tstick\twith\tthe\tsame\troutine.\nIMPORTANT\tNOTE:\n\t\nWorry\toften\tappears\tat\tnight\tbecause\twe\thave\tbeen\tso\tbusy\tduring\tthe\nday\twe\thaven\u2019t\tbeen\table\tto\temotionally\tconnect\twith\tourselves\tso\tall\tthe\tthings\twe\thaven\u2019t\nthought\tabout\tcrash\tin\tonce\tthe\tlights\tare\tout.\tTo\tcounteract\tthis,\tset\taside\t30\tminutes\teach\tday\nfor\twhat\tI\tcall\t\u201ctotal\tworry\ttime.\u201d\tTake\tout\tyour\tnotebook\tand\tput\tall\tyour\tworries\ton\tthe\tpage:\nConsider\thow\tyou\u2019re\tfeeling,\twhat\tneeds\tto\tget\tdone,\tand\twhat\tworries\tyou\tabout\tthe\tdays\tor", "source": "anxiety.pdf"}
{"id": "cf40cb01c841-2", "page_content": "weeks\tahead.\tThen\twhen\tthe\tlights\tare\tout,\tyour\tbrain\twon\u2019t\thave\tto\tremind\tyou\tof\teverything\nyou\thaven\u2019t\tthought\tabout\tearlier.\nSTRATEGY:\n\t\nEXERCISE", "source": "anxiety.pdf"}
{"id": "67524d373883-0", "page_content": "Anxious\tenergy\tneeds\ta\trelease\tor\tit\twill\tcontinue\tto\trun\tamok.\tAdding\nregular\texercise\tinto\tyour\tlife\twill\tpay\toff.\tThirty\tminutes\tof\taerobic\texercise\nfive\tdays\ta\tweek\twill\tlessen\tyour\tstress,\tincrease\tyour\tself-esteem,\timprove\nyour\tsleep,\tand\timprove\tyour\tphysical\tand\temotional\tfunctioning.\tFeeling\ngood\tabout\tyourself\tmeans\tyou\u2019re\tmore\tlikely\tto\tcope\twell\tbecause\tyou\nbelieve\tin\tyour\tability\tto\tdo\tso.\nExercise\talso\tincreases\tendorphins,\tthe\tbody\u2019s\tnatural\tpainkiller,\tand\ndecreases\tthe\tstress\thormone\tcortisol.\tIt\u2019s\tworth\tit!\tAnd\tif\t30\tminutes\tfeels\nlike\ttoo\tmuch\ttoo\tquickly,\tkeep\tin\tmind\tthat\tresearch\tis\tshowing\tthat\teven\ta\n20-minute\tvigorous\twalk\timproves\tcognitive\tfunctioning\tand\tmood.\nMake\ta\trealistic\texercise\tgoal.\tPick\tsomething\tyou\tenjoy\tdoing\tso\tyou\twill\ncontinue\tto\tdo\tit.\tFor\texample,\twalk\tevery\tday\tfor\t15\tto\t20\tminutes.\tThen\nafter\ttwo\tweeks\tincrease\tthe\tamount\tof\ttime\tor\tincrease\tto\ta\tlight\tjog.\tBe\tsure\nto\tcheck\twith\tyour\tmedical\tdoctor\tthat\texercise\tis\tsafe\tfor\tyour\tphysical\ncondition.\nWrite\tdown\tnow\twhat\tyour\texercise\tgoal\tis\u2014no\tgoal\tis\ttoo\tsmall;\tany\nphysical\tmovement\tis\tbetter\tthan\tnone.\tHowever,\teach\ttime\tyou\texercise,\tyour", "source": "anxiety.pdf"}
{"id": "67524d373883-1", "page_content": "mood\twill\timprove\tand\tyour\tanxiety\twill\tdecrease,\tso\tconsider\tdoing\nsomething\ton\ta\tdaily\tbasis.\nWhen\texperiencing\tacute\tanxiety,\temploy\tthe\t\u201c10-minute\tremedy.\u201d\tIf\tyou\u2019re\nanxious\tand\tyou\tvigorously\texercise\tfor\t10\t\nminutes\u2014\n\t\na\tbrisk\twalk,\tjogging,\nbouncing\ton\ta\ttrampoline,\tjumping\tjacks\u2014your\tanxiety\twill\tdecrease\talmost\nimmediately.\tLifting\theavy\tobjects\tor\tweights\tfor\ta\tshort\ttime\tcan\talso\trelieve\nanxiety\tand\ttension.\tEndorphins\tare\treleased\tand\tyou\twill\tfeel\tnaturally\tat\nease.\tIt\twill\twear\toff,\tbut\tthe\t10-minute\tremedy\tis\ta\tquick\thit\tfor\tanxiety.\nSTRATEGY:\tNUTRITION\nStart\tlooking\tat\tfood\tas\tnot\tonly\tone\tof\tthe\tgreat\tpleasures\tin\tlife\tbut\talso\tas\ta\nnatural\tmeans\tto\timproving\tyour\temotional\tfunctioning.\tThe\tgoal\tis\tto\teat\ta\nvaried\tdiet\twith\tplenty\tof\tfruits\tand\tvegetables.\tRid\tyour\tpantry\tof\tall\nprocessed\tfoods\tand\tsugar.\tAdding\ta\tvariety\tof\tnutrients\tand\tdecreasing\tsugar\nhelps\tthe\tbody\tregulate\tinsulin\tand\thormone\tlevels,\twhich\tdirectly\timpact\nmood,\tanxiety,\tand\tenergy\tlevels.\nA\tfew\tspecific\ttips\tabout\tdiet\tand\tanxiety:\nWater:\n\t\nOur\tbody\tneeds\twater\tto\tfunction,\tand\tif\tit\tisn\u2019t\tfunctioning\tproperly,", "source": "anxiety.pdf"}
{"id": "67524d373883-2", "page_content": "mood\twill\tsuffer.\tMake\tsure\tyou\u2019re\tdrinking\t8\tto\t10\tglasses\tof\twater\tdaily.\nWhen\texperiencing\tan\tacute\tbout\tof\tanxiety,\tpour\tyourself\ta\ttall,\ticy\tglass\tof\nwater.\tThis\twill\tquickly\tchange\tyour\tphysiology,\tturn\tthe\tbrain\u2019s\tattention\tto", "source": "anxiety.pdf"}
{"id": "b332ad657977-0", "page_content": "the\tcold\tsensation,\tand\treduce\tyour\tanxiety.\nCaffeine:\n\t\nIt\u2019s\tastounding\thow\tmany\tpeople\twho\tstruggle\twith\tanxiety\talso\ndrink\ta\tlot\tof\tcaffeinated\tbeverages.\t\nMake\n\t\nno\tmistake:\tCaffeine\tincreases\nanxiety.\tDecreasing\tor\teliminating\tcaffeine\tand\tother\tstimulants\tfrom\tyour\ndiet\twill\timmediately\tlessen\tthe\tintensity\tof\tyour\tanxiety.\tConsider\tremoving\nall\tcaffeine\tfrom\tyour\tdiet,\tand\tif\tthat\u2019s\ttoo\thard,\thalve\tit\tand\twork\tdown\nfrom\tthere.\nNicotine\tand\talcohol:\n\t\nBoth\tnicotine\tand\talcohol\thave\tshort-term\trewarding\neffects\ton\tthe\tbrain\tbut\tincrease\tanxiety\tin\tthe\tlong\tterm.\tIf\tyou\tdrink\tor\nsmoke\tregularly,\ttake\ta\tbreak\tand\tsee\thow\tyou\tfeel.\tFor\tsome\tpeople\tthis\nchange\talone\tcures\ttheir\tanxiety\toverload.\nNutrients:\n\t\nIf\tyou\thave\tany\tvitamin\tdeficiencies\t(check\twith\tyour\tphysician),\nyou\tmay\tbenefit\tfrom\ttaking\tspecific\tsupplements,\tsuch\tas\tvitamin\tD\tor\ta\ndaily\tmultivitamin.\nGo\n\t\nDeeper\nGoal\tSetting\tfor\tExercise\t&\tSleep\t(1-Week\nProgram)\nIn\torder\tto\tmake\ta\tlong-term\timpact\ton\tyour\tanxiety\tand\tgive\tyourself\nan\temotional\tboost,\tconsider\tcentering\tyour\tgoals\tthis\tweek\ton\tregular\nexercise\tand\tsleep\thygiene.\nThink\tnow\tabout\thow\tyou\tcan\tfit\tin\t30\tminutes\tof\texercise\teach\tday\tthis", "source": "anxiety.pdf"}
{"id": "b332ad657977-1", "page_content": "week.\tIt\tdoesn\u2019t\tnecessarily\thave\tto\tbe\tat\tthe\tsame\ttime\teach\tday\tbut\nremember:\tConsistency\tmakes\tit\teasier\tto\tstick\twith\ta\troutine.\tTaking\ncare\tof\tyourself\tneeds\tto\tbe\ta\thigher\tpriority\tin\tyour\tlife,\tso\tyou\tmight\nhave\tto\tgive\tsomething\tup\tor\tput\tto\tthe\tside\tsomething\tthat\u2019s\timportant\nto\tyou.\nThen,\teach\tday\tdo\taerobic\texercise\tfor\tat\tleast\t30\tminutes.\tJog,\tspeed\nwalk,\tbike,\thike,\tplay\ta\tvigorous\tsport\t(soccer,\tbasketball,\ttag\twith\tyour\nkids),\ttake\tan\texercise\tclass.\tForce\tyourself\tto\tdo\tsome\tkind\tof\tactivity\nevery\tday\tno\tmatter\twhat\telse\tis\tgoing\ton\tin\tyour\tlife.\tEven\twhen\tyou\ndon\u2019t\twant\tto\tdo\tit,\tremind\t\nyourself\n\t\nlittle\tin\tlife\tpays\toff\tas\tmuch\tas\tan\ninvestment\tin\texercise.\tYou\twill\timprove\tyour\tphysical\thealth,\tyour\nemotional\thealth,\tand\tprobably\tlive\ta\tlonger\tmore\tfulfilled\tlife\u2014simply\nby\tdedicating\t30\tminutes\teach\tday.\tBonus:\tThe\trelease\tof\tendorphins\nand\tother\trewarding\thormones\twill\thelp\tyou\tfeel\tgood\tabout\tyourself.", "source": "anxiety.pdf"}
{"id": "2012a0a50df5-0", "page_content": "As\twe\u2019ve\tseen,\tgood\tsleep\thygiene\tis\tperhaps\tthe\tmost\timpactful\tway\tto\nimprove\tmood\tand\tanxiety.\tA\tregular\tnightly\twind-down\tritual\tcues\tthe\nbrain\tto\tcalm\tand\tswitch\tinto\tsleep\tmode.\tMake\tthat\ta\tgoal,\tstarting\twith\na\tregular\tbedtime.\tIdentify\twhich\tsleep\taid\ttechniques\tdiscussed\npreviously\tyou\twill\tincorporate\tinto\tyour\twind-down\thabit.\tIt\u2019s\tessential\nto\tdo\tthe\troutine\tconsistently\tand\tat\troughly\tthe\tsame\ttime\teach\tnight.\nAfter\ta\tweek,\tjournal\tabout\thow\tyou\tfeel\tphysically\tand\temotionally\ncompared\tto\tlast\tweek.\tDo\tyou\tfeel\tany\tmore\tpositive\tabout\tyour\tability\nto\tcope?\tHave\tyou\texperienced\teven\tslightly\tless\tphysical\ntension/anxiety\tthis\tweek?\tCould\tyou\tcontinue\tthis\tfor\tanother\tweek?\nEveryday\n\t\nBody\tAwareness\nWhen\twe\u2019re\tanxious,\tone\tworried\tthought\treplaces\tanother\tand\tanother.\tThis\ncan\tkeep\tus\tso\tstuck\tthat\teven\ta\tfew\tmoments\taway\tfrom\tanxiety\tfeels\nimpossible,\tbut\tit\tis\tpossible\tto\tshort-circuit\tanxious\tthinking\tby\tshifting\tour\nattention\tto\tour\tphysical\tsensations.\nTry\tthis:\tImagine\tlooking\tat\tthe\tsky\tand\tfocusing\tintently\ton\tone\tsmall\nblack\tcloud.\tNow\tpull\tback\tyour\tperspective\tso\tyou\ttake\tin\tthe\tentire\tsky,\nhorizon\tto\thorizon.\tFrom\tthat\tperspective,\tthe\tblack\tcloud\tloses\tits", "source": "anxiety.pdf"}
{"id": "2012a0a50df5-1", "page_content": "significance.\tIn\tthe\tsame\tway,\tswitching\tyour\tattention\tfrom\tyour\tanxious\nthoughts\tto\tthe\tphysical\tsensations\tcreated\tby\tthose\tthoughts\tcan\talter\tyour\nperspective.\nWhen\tyou\texperience\tan\tanxious-thought\tspiral,\tobserve\tyour\tphysical\nsensations\u2014tight\tchest,\ttense\tshoulders,\tracing\theartbeat,\twhatever\tthey\tare\n\u2014and\tgive\tthem\tyour\tfull\tattention,\tbreathing\tin\tand\tout.\tAs\tyou\nacknowledge\tit\t(\u201cI\tsee\tyou\u201d\tor\t\u201cThere\tyou\tare\u201d),\tit\twill\tlikely\tchange\tto\ta\ndifferent\tsensation.\tRecognize\tthese\tsensations\tare\tcommunicating\thow\talive\nyou\tare\tin\tthis\tmoment.\nSTRATEGY:\tMINDFUL\tMOVEMENT\nUse\tthe\tsimple\tact\tof\tmindful\twalking\tto\tground\tyourself\tinto\tthe\there\tand\nnow\tand\tto\tlet\tgo\tof\tor\tdecrease\tthe\tintensity\tof\tobsessive\tthinking.\tYou\tcan\ndo\tthis\tanywhere\tand\tat\tany\ttime\u2014walking\tto\tyour\tcar,\twalking\t\naround\n\t\nthe\ngrocery\tstore,\twalking\taround\tyour\tneighborhood,\tor\twalking\tto\twork.\nWhile\twalking,\tfocus\tless\ton\tyour\tthinking\tself\tand\tmore\ton\tyour\tphysical\nexperience.\tFor\texample,\twhat\tdoes\tyour\tfoot\tfeel\tlike\tas\tyou\tlift\tit\tand\tlower\nit\tto\tthe\tground?\tHow\tdo\tyour\tarms\tfeel\tas\tyou\tmove?", "source": "anxiety.pdf"}
{"id": "3524e31f322e-0", "page_content": "Try\tto\tfeel\tthe\tearth\tfrom\twithin\tyour\tbody.\tWhat\tis\tthat\tsensation\tlike?\tDoes\nthe\tsole\tof\tyour\tfoot\ton\tthe\tground\tfeel\theavy?\tCan\tyou\tmake\tit\tsoft?\nExplore\teach\tof\tyour\tsenses.\tNotice\twhat\tyou\tfeel\ton\tyour\tskin;\tis\tthe\tair\thot\nor\tcool?\tDo\tyou\tsmell\tanything\tas\tyou\tinhale\tand\texhale?\nSimply\tobserve\tany\tsounds\tyou\thear.\tNotice\twhat\tyou\tsee.\tYou\tare\there\tin\tthis\nmoment;\tfeel\tyour\tpresence\tand\tyour\talert\tstate\tof\tmind.\nWith\teach\tstep,\tmindfully\tbreathe\tin,\tand\tbreathe\tout.\tCount\tyour\tsteps\tas\tyou\ninhale\tand\tas\tyou\texhale.\tHow\tmany\tsteps\tdoes\tit\ttake\tas\tyou\tinhale?\tHow\nmany\tas\tyou\texhale?\tKeep\tyour\tattention\ton\tthe\tsteps\tand\tyour\tbreathing.\nEach\ttime\tyou\tbecome\taware\tof\tyour\tmind\tdrifting,\tgently\tbring\tyour\nattention\tback\tto\tobserving\twhat\tit\tfeels\tlike\tin\tyour\tbody\tto\twalk.\tThere\tis\tno\nrush;\tall\tthat\tmatters\tin\tthis\tmoment\tis\tto\tbe\taware\tof\tyour\tbody\tas\tit\tglides\nthrough\tspace.\nWRAP-\n\t\nUP\n\u2022\n\t\nAnxiety\timpacts\tthe\tbody\tand\tthe\tbody\timpacts\tanxiety.\n\u2022\n\t\nLearn\tto\tidentify\tand\tobserve\t(without\tjudgment)\twhere\tanxiety\tmanifests\nin\tyour\tbody.\n\u2022", "source": "anxiety.pdf"}
{"id": "3524e31f322e-1", "page_content": "in\tyour\tbody.\n\u2022\n\t\nAnxiety\tis\tassociated\twith\ta\tvariety\tof\tmedical\tconditions.\n\u2022\n\t\nHealthy\tsleep,\tnutrition,\tand\texercise\thabits\ttypically\timprove\tanxious\nsymptoms.\n\u2022\n\t\nPracticing\tbody\tawareness\texercises\thelps\treduce\tanxious-thinking\tspirals.", "source": "anxiety.pdf"}
{"id": "dc6fd65e3d44-0", "page_content": "CH\n\t\nAPTER\tFOUR\nPutting\tthe\tTools\tto\tWork\nYour\tintention\tis\tset.\tAnxiety\twill\tno\tlonger\trule\tyour\tlife.\tNow\tyou\nknow\tit\u2019s\twithin\tyour\treach\tto\texperience\ta\tpeaceful\temotional\tlife\nand\tto\tfeel\tphysically\tat\tease.\tThe\ttechniques\tyou\u2019re\tlearning\tin\nthis\tbook\tcan\treduce\tanxiety\ton\tthe\tspot,\tin\tthe\tmoment\tthat\tit\narises.\tRepeated\tuse\tof\tthe\tstrategies\twill\tgive\tyou\tconsistent,\nsustainable\tsymptom\treduction.\tHere\u2019s\thow\tto\tstart\ttaking\tthe\ntechniques\tto\tthe\tnext\tlevel\tthrough\tbuilding\tlonger-term\thabits\tand\ngoals.\nFrom\n\t\nStrategies\tto\tHabits\nThe\tgreat\tpioneering\tneuropsychologist\tDonald\tHebb\tobserved,\t\u201cneurons\tthat\nfire\ttogether\twire\ttogether.\u201d\tWhether\tit\tbe\tlearning\ta\tnew\tlanguage\tor\nresponding\tto\tan\tabusive\tparent,\trepeated\texperiences\tover\ttime\ttrigger\tthe\nsame\tpatterns\tof\tneuronal\tactivity.\tAt\tsome\tpoint,\tonly\ta\ttiny\tcue\twill\ttrigger\nthat\tpattern\tof\tactivity,\tand\tyou\tcan\texpect\tthe\tsame\tevents\tto\toccur\tthat\thave\nalways\toccurred\tin\tthe\tpast.\tFor\texample,\twhen\tyou\tsee\ta\tred\tcircle\tin\tthe\ndistance,\tyour\tbrain\tautomatically\tregisters\t\u201cstop\tsign\tahead.\u201d\tYou\trealize\tas\nyou\tapproach\tthat\tit\u2019s\tactually\tan\tadvertisement\ton\ta\tred\tcircle,\tbut\tyour\ninitial\tperception\ttold\tyou\tit\twould\tbe\ta\tstop\tsign,\tso\tyou\thad\talready\tstarted", "source": "anxiety.pdf"}
{"id": "dc6fd65e3d44-1", "page_content": "downshifting\tor\teasing\tyour\tfoot\toff\tthe\tgas.\tBecause\told\tpatterns\tof\tneuronal\nactivity\tfire\tquickly\tand\tbefore\twe\thave\ttime\tto\tconsciously\tthink,\tchanging\nautomatic\thabits\tcan\tfeel\thard.\nIt\ttakes\tabout\t90\tdays\tto\tbuild\ta\tnew\thabit.\tThis\tis\troughly\tenough\ttime\tto\nrewire\ta\tbit\tof\tyour\tbrain.\tIt\tdoes\ttake\tdiscipline\tand\teffort\tat\tthe\tbeginning,\nbut\twith\tpractice,\tthe\tnew\tcoping\tstrategies\tbecome\ta\tnatural\tpart\tof\tyour\nfunctioning\tand\troutine.\tEventually\tyou\twon\u2019t\teven\thave\tto\tthink\tabout\twhat\nto\tdo\tto\treduce\tyour\tanxiety.\tYou\twill\tautomatically\thave\ta\tmore\tpeaceful\nway\tof\tbeing\twith\tyourself\tand\tcoping\twith\tthe\tworld.\tThis\tis\tthe\tpayout!\tTo\ncultivate\tthe\tease\tand\tcalm\tyou\twant,\tstick\twith\tthe\tstrategies\tand\tput\tin\nsteady,\tconsistent\teffort.\nPlanning\nTake\ta\twide-angle\tlook\tat\thow\tyour\tlife\tis\torganized\tso\tyou\tcan\tbegin\tto", "source": "anxiety.pdf"}
{"id": "8e9e992d30e6-0", "page_content": "think\tthrough\thow\tand\twhen\tyou\twill\tintegrate\tthe\ttechniques\tinto\tyour\tday-\nto-day\troutine.\nOutside\tof\tyour\tresponsibilities\u2014work,\tschool,\tvolunteering,\tchildcare,\nsocial\tlife,\tfamily\tobligations\u2014what\tdo\tyou\tdo\tfor\tyourself?\tWhen\tyou\tdo\nhave\tdowntime,\thow\tdo\tyou\tcurrently\tspend\tit?\tPeople\twith\tanxiety\toften\tfeel\nas\tif\ttheir\tdowntime\tis\tunpredictable,\tthat\tthey\tare\tat\tthe\tmercy\tof\tothers,\ntheir\tschedules,\tor\ttheir\tanxiety.\tStop\tthis\tpattern\tby\tlooking\tat\tthe\tbig\tpicture\nof\tyour\tlife.\tLook\tfor\topportunities\twhere\tyou\tcan\tdeliberately\tschedule\nperiods\tof\ttime\tto\twork\ton\tyour\tanxiety\tstrategies.\nReview\twhat\tyou\tlearned\tin\tthe\tlast\ttwo\tchapters\t(looking\tat\tyour\nnotebook\tcan\thelp)\tand\tidentify\twhich\ttechniques\tyou\twant\tto\tstart\twith.\tHow\noften?\tWhat\ttimes\tor\tdays\tof\tthe\tweek\tare\tbest?\tYou\tdon\u2019t\thave\tto\ttry\tevery\ntechnique;\tstart\twith\ttwo\tor\tthree\tthat\tparticularly\tresonate\twith\tyou.\tTry\tto\ndo\tyour\tanxiety\twork\tat\tthe\tsame\ttime\tor\ttimes\teach\tday.\tA\tconsistent\ttime\ngives\tthe\tbrain\ta\tcue\tthat\twill\tspeed\tthe\t\u201cneurons\tthat\tfire\ttogether\twire\ntogether\u201d\tprocess.\nTrack\tYour\tProgress\nTracking\tprogress\tworks\tfor\tmany\tthings,\tlike\tlosing\tweight\tor\tsaving\tmoney.\nAnd\ttracking\tworks\twith\tanxiety\treduction,\ttoo.\tIt\u2019s\tessential\tto\tlong-term", "source": "anxiety.pdf"}
{"id": "8e9e992d30e6-1", "page_content": "progress\tthat\tyou\tset\tup\ta\tsystem\twhere\tyou\ttrack\ton\ta\tdaily\tbasis\tthe\nstrategies\n\t\nyou\u2019re\tusing,\tand\tthe\tintensity\tof\tyour\tanxiety.\tHere\u2019s\tan\texample\nof\ta\tquick\tand\teasy\tway\tto\ttrack\tprogress.\tEach\tday,\tcheck\tany\tand\tall\nstrategies\tyou\tuse\tfrom\t\nchapters\t2\n\t\nand\t\n3\n\t\n.\tAlso\tbe\tsure\tto\trate\tyour\t\nanxiety\n\t\nfor\nthe\tday,\tusing\ta\t1\tto\t10\tscale,\twith\t1\tbeing\tentirely\trelaxed\tand\t10\tbeing\tfull\nanxiety\tmeltdown.\tFor\texample,\tyou\tcould\tcreate\ta\ttable\tlike\tthis:\nSTRATEGY\nMON\nTUES\nWEDS\nTHURS\nFRI\nSAT\nSUN\nHow\tDo\tYou\tFeel\nRight\tNow?\n\u2713\nExpress\tYourself\nExploring\tAnger\n\u2713\nExploring\tSadness\n\u2713\nJudging\tAnger\nJudging\tSadness\nLet\tGo\tof\tJudgment\n(Meditation)\n\u2713\nPractice\tAcceptance\n\u2713", "source": "anxiety.pdf"}
{"id": "b4f75cc2093a-0", "page_content": "Sitting\twith\tDifficult\nEmotions\t(Meditation)\nBody\tScan\nProgressive\tMuscle\nRelaxation\nWhat\tStories\tAre\tYou\nTelling?\n\u2713\nTake\tCare\tof\tMedical\nHealth\nPractice\tGood\tSleep\nHygiene\n\u2713\nExercise\nNutrition\nMindful\tMovement\n(Walking\tMeditation)\nRate\tYour\tAnxiety\t1\tto\n10\tScale\n6\n7\n2\n5\n3\n5\n8\nThe\n\t\n1\tto\t10\tscale\tis\ta\tway\tto\tlook\tback\tand\tsee\tyour\tprogress.\tAt\tfirst\tyou\nmay\thave\tquite\ta\tfew\t8s\tor\teven\t10s,\tbut\tideally\tover\tthe\tcourse\tof\ta\tmonth\nyou\tare\tgoing\tto\thave\tmore\tdays\twith\t5s\tor\teven\t4s.\nGoal\tSetting\nOne\tway\twe\tsabotage\tour\tgoals\tis\tby\ttelling\tourselves\tthat\twe\tdon\u2019t\thave\tthe\ntime\tit\ttakes\tto\tmake\ta\tchange.\tIf\tyou\u2019re\treading\tthis\tbook,\tyou\tspend\ttime\nworried\tand\tanxious,\tyet\tyou\tdon\u2019t\tspend\tquality\ttime\tmaking\tthe\tchanges\nthat\twill\tnurture\tyour\tmental\thealth.\tTake\ta\tmoment\tnow\tto\tmake\ta\tgoal\tto\ntackle\tyour\tanxiety\tby\tdoing\tanxiety\tstrategies\ton\ta\tdaily/weekly\tbasis.\nYou\tmay\tfeel\tvulnerable\tacknowledging\tto\tyourself,\tand\tthe\tpeople\tclose\nto\tyou,\tthat\tyou\twant\tto\timprove\tyour\tanxiety\tand\tthat\tyou\tare\tgoing\tto\ttake", "source": "anxiety.pdf"}
{"id": "b4f75cc2093a-1", "page_content": "deliberate\tsteps\tto\tdo\tso.\tYou\tmight\tworry\tthat\tyou\twon\u2019t\tbe\tsuccessful.\tIt\u2019s\nsometimes\teasier,\tparticularly\tin\tthe\tbeginning,\tto\tsay,\t\u201cI\tcan\u2019t\tdo\tit,\u201d\tor\t\u201cI\ndon\u2019t\tneed\tthis.\u201d\tIf\tyou\thear\tyourself\tsaying\tthese\tthings,\tit\tmight\tbe\tbecause\nyou\u2019re\tafraid\tof\tfailure.\tIf\tso,\tdig\tdeep;\tbelieve\tin\tyour\tability\tto\tchange.\tYou\ncan\tand\twill\tfind\trelief\tfrom\tanxiety,\tprovided\tyou\tlearn\tto\tbelieve\tin\nyourself.\nWhen\tit\tcomes\tto\tyour\tanxiety,\tyou\tlikely\ttry\tto\tdeal\twith\tit\tall\ton\tyour\nown.\tThis\tis\thard.\tTry\texpressing\tyourself;\ttell\ttrusted\tfriends\tor\tfamily\tand", "source": "anxiety.pdf"}
{"id": "741b73c11ec9-0", "page_content": "get\ttheir\t\nsupport.\n\t\nSharing\ta\tbit\tabout\tyour\tstruggle\tand\thow\tyou\u2019re\tworking\non\tgetting\tbetter\twill\tmake\tyour\tgoal\tmore\treal\tand\tincrease\tyour\tlikelihood\nof\tsuccess.\tAnd\tit\twill\tboost\tyour\tability\tto\tbelieve\tin\tyourself.\tJoining\tan\nanxiety\tsupport\tgroup\tin\tyour\tcommunity\tor\tmeeting\twith\ta\ttherapist\twill\talso\nhelp\tkeep\tyou\ton\ttask.\nAnother\tway\tpeople\tself-sabotage\tis\tby\tasking\ttoo\tmuch\tof\tthemselves\ntoo\tsoon.\tStart\twith\tsmaller\tgoals\tand\tbuild\tfrom\tthere.\tEven\ta\tlittle\tbit\tof\nsomething\tdifferent\tcreates\tthe\tscaffolding\tfor\tmore\tand\tmore\tgrowth.\tYour\nbelief\tin\tyour\tability\tand\tyour\tmotivation\tto\timprove\twill\tstrengthen\teach\ntime\tyou\tare\tsuccessful\tand\teach\ttime\tyou\tcheck\toff\timplementing\ta\tstrategy\non\tyour\tcalendar.\nSTRATEGY\tOF\tTHE\tDAY\nPick\ta\tstrategy\tfrom\tthis\tsection\tthat\tresonated\twith\tyou,\tand\twork\tthat\nstrategy\tinto\tyour\tschedule\ton\ta\tdaily\tbasis\tthis\tweek.\tHelpful\tdaily\tstrategies\ninclude\tpracticing\tacceptance,\tletting\tgo\tof\tjudgment,\tand/or\tmindful\nbreathing.\tBefore\tyou\timplement\tthe\tstrategy,\tvisualize\tyourself\tdoing\tit.\tFor\nexample,\tvisualize\tyourself\tgetting\tup\ta\tlittle\tearlier\tand\tpracticing\tmindful\nbreathing\tfor\t10\tminutes.\tAfter\tvisualizing,\tpractice\tthe\tstrategy\tin\treal\ttime\neach\tmorning.\nSTRATEGY\n\t\nOF\tTHE\tWEEK", "source": "anxiety.pdf"}
{"id": "741b73c11ec9-1", "page_content": "each\tmorning.\nSTRATEGY\n\t\nOF\tTHE\tWEEK\nPick\tanother\tstrategy\tthat\tyou\tcan\twork\tinto\tyour\tcalendar\tat\tleast\tthree\ttimes\nthis\tweek.\tThis\tdoes\tnot\tneed\tto\ttake\ta\tlong\ttime;\tchoose\tone\treasonably\nachievable\tfor\tyou.\tFor\texample,\tthis\tweek,\tcommit\tto\tbrisk\twalking\tor\tlight\njogging\tfor\t20\tminutes\tthree\ttimes,\tor\tschedule\ta\tfull\tmedical\tphysical\twith\nyour\tdoctor,\tor\tcomplete\tthe\t\n\u201cWhat\tStories\tAre\tYou\tTelling?\u201d\tstrategy\n\t\n.\nGo\n\t\nDeeper\nCreate\tYour\tWeekly\t\u201cAnti-Anxiety\tCalendar\u201d\nPurchase\ta\tweekly\tor\tmonthly\tplanner\tor\tuse\tyour\tdigital\tcalendar\ton\nyour\ttablet\tor\tphone.\tThen\tlook\tover\tthe\tcurrent\tmonth.\tIf\tyou\thave\tnot\nalready\tdone\tso,\twrite\tin\tany\twork,\tsocial,\tand\tfamily\tcommitments\tand\nappointments.\nHabit\tformation\tcomes\tfaster\twhen\twe\tteach\tour\tbrains\tthe\tbehaviors\nwe\u2019re\ttrying\tto\tcultivate\ton\ta\tdaily\tbasis.\tWrite\tin\tone\tstrategy\tfrom\tthe", "source": "anxiety.pdf"}
{"id": "2e362f824990-0", "page_content": "chapters\tin\tthis\tsection\tthat\tyou\u2019re\twilling\tto\temploy\tevery\tday\tof\tthe\nnext\tmonth.\nNow\tthink\tabout\twhen\tyour\tanxious\tmoments\tmight\tbe\tduring\tthe\ncoming\tmonth.\tAre\tthere\tspecific\tdays\tof\tthe\tweek\tor\ttimes\tof\tthe\tday\nthat\tyou\tanticipate\tbeing\tparticularly\tanxious?\tOr\tare\tthere\tspecific\ncommitments\tthat\talways\ttrigger\tyour\tanxiety?\nGet\n\t\nahead\tof\tyour\tanxiety\tby\tidentifying\tstrategies\tto\tuse\tbefore\tyou\nencounter\tanxiety-provoking\tsituations,\tand\twrite\tdown\ta\tstrategy\tthat\nyou\tthink\twill\tbe\tparticularly\tsuited\tfor\tthat\tspecific\ttrigger.\tFor\nexample,\tif\tyou\u2019re\tgoing\tto\thave\ta\tpressure-filled\tmeeting\tat\twork,\tyou\nmight\twrite\ton\tyour\tcalendar\t\u201cexpress\tyour\tfeelings\tthrough\twriting\u201d\nwhen\tyou\tget\thome\tthat\tevening.\tOr\tif\tyou\u2019re\tanticipating\tbeing\nannoyed\twith\ta\tfriend\tor\tfamily\tmember,\tyou\tmight\tpractice\t\u201cexploring\nanger\u201d\tbefore\tthe\tvisit\tso\tyou\u2019ll\tbe\tmore\taware\tof\tand\tbetter\table\tto\nmanage\tyour\tirritation.\nCheck-\n\t\nIn\nIt\u2019s\tall\ttoo\teasy\tfor\tthe\tbrain\tto\tslip\tback\tinto\told\thabitual\tpatterns.\tOne\nextremely\teffective\tway\tto\tprevent\tbacksliding\tis\tto\tmake\ta\tregular\tpractice\nof\tchecking\tin\twith\tyourself\tand\tconsider\tthe\tways\tyou\u2019re\nimproving/changing.\nWhen\tyou\tcheck\tin,\tyou\tcan\tassess\twhat\u2019s\tgoing\twell\tand\twhat\tyou\tmight", "source": "anxiety.pdf"}
{"id": "2e362f824990-1", "page_content": "have\tlost\tsight\tof\ton\tyour\tpath\tto\ta\tpeaceful\tlife.\tAnd\tyou\tcan\trecommit\tto\npersevering.\tRewiring\tthe\tbrain\ttakes\tpractice\tand\ttime.\nHow\tDid\tYou\tDo?\nStart\tby\treflecting\ton\thow\tyou\u2019re\tdoing\tevery\tcouple\tof\tdays.\tThen,\tas\tyou\nnotice\tyour\tsymptoms\timproving,\tcheck\tin\tonce\ta\tweek\tand\tthen\teventually\nmonthly.\n\u2022\n\t\nHow\tsuccessful\twere\tyou\twith\tyour\tdaily\tgoals?\n\u2022\n\t\nHow\tabout\tyour\tweekly\tgoals?\n\u2022\n\t\nBased\ton\tthe\t1\tto\t10\tscale,\tare\tyou\tnoticing\tany\tsymptom\timprovement?\nImprovement\tmay\tbe\tsubtle\tat\tfirst,\tbut\tany\treduction\tin\tthe\tintensity\tof\tyour\nanxiety,\teven\tgoing\tfrom\tan\t8\tto\ta\t7,\tis\tan\timprovement.\tIf\tyou\tweren\u2019t\tas\nsuccessful\tas\tyou\u2019d\tlike,\ttry\tthings\tdifferently.\tLook\tfor\tother\tways\tto\tfit\tin\nthe\tstrategies\tand\tbe\thonest\tabout\twhat\tis\tblocking\tyou\tfrom\tmaking\tmore\nprogress.\tRemind\tyourself\tthat\tyou\twant\tthis,\tand\tyou\tcan\tand\twill\tdo\tit.", "source": "anxiety.pdf"}
{"id": "dd9a28d1c6fd-0", "page_content": "STICKING\n\t\nWITH\tIT\nWhatever\tyou\tdo,\tplease,\tplease\tbe\tsure\tto\trecognize\tand\tcelebrate\tyour\nsuccesses.\tI\thave\tworked\twith\tmany\tpeople\twho\tmake\tmajor\tprogress,\tbut\nonce\tthe\tprogress\tis\tmade\tthey\tminimize\tor\tdismiss\tit.\tWhen\tthat\thappens,\nthey\tself-defeat\tfuture\tprogress.\nFor\texample,\tHannah\tstarted\ttherapy\tnot\tbeing\table\tto\tget\ta\tmoment\u2019s\trespite\nfrom\tpanic,\tfeeling\ton\tedge,\tand\tmuscle\ttension.\tShe\twas\tso\tconsumed\tby\ther\nconstant\tworries\tthat\tshe\tcould\tnot\tbe\tpresent,\tlet\talone\tenjoy\ther\tlife.\tShe\nmade\tthe\tdecision\tto\ttake\tcharge\tand\tbecame\tgradually\tmore\tat\tease\nemotionally\tand\tphysically.\tHannah\tintegrated\tvarious\ttechniques\tinto\ther\ndaily\troutine\tand\ther\tsymptoms\timproved.\tShe\tstarted\tworking\tagain,\nenjoying\tsporting\tevents,\tand\tspending\ttime\twith\tfriends.\nSometimes\tshe\twould\thave\ta\treoccurrence\tof\tpanic\tand\tfind\therself\tin\ta\nfamiliar\ttrance\twhere\ther\tentire\tfocus\twas\triveted\tto\tworries\tpiling\tup.\tIt\talso\nthrew\ther\tinto\ta\tself-critical\tspiral.\tSuddenly\tthinking\tshe\thad\tmade\tno\nprogress\tat\tall,\tshe\twould\tabandon\tthe\tstrategies\tthat\thad\tbrought\ther\trelief.\nProgress\n\t\nis\tnot\ta\tstraight\tline.\tSetbacks\tare\tpart\tof\tany\tgrowth\tand\tchange\nprocess.\tAnyone\twho\thas\traised\ta\tchild\tcan\trecall\ta\tbaby\tfinally\tsleeping", "source": "anxiety.pdf"}
{"id": "dd9a28d1c6fd-1", "page_content": "through\tthe\tnight\tfor\ta\tfew\tsolid\tweeks.\tYou\tthink\tthose\tsleepless\tnights\tare\nbehind\tyou,\tthen,\tugh,\tthe\tbaby\tstarts\twaking\tagain.\nNevertheless,\tthe\ttypical\tpattern\tis\tfor\tsetbacks\tto\tbecome\tfewer\tand\tfewer\nover\ttime.\tEventually\tthe\tnew\tbehavior\tbecomes\troutine.\nEvery\tcouple\tof\tweeks,\treflect\ton\twhere\tyou\tstarted.\tRemind\tyourself\tof\twhat\nyour\tlife\twas\tlike\tthen\tand\thow\tthat\tanxious\tlife\tmotivated\tyou\tto\tadopt\ta\nprogram\tto\timprove.\tFreedom\tfrom\tanxiety\tis\there\tfor\tyou.\tOpen\tup\tto\tthe\nease\tand\tcalm\tthat\tis\twithin\tyour\treach.\tYou\tare\tworth\tthe\tinvestment.", "source": "anxiety.pdf"}
{"id": "f242f51fedb9-0", "page_content": "What\n\t\nYou\u2019ll\tLearn\tin\tThis\tSection\nImagine\tagain\tthe\ttriangle\twith\t\u201cFeelings\u201d\twritten\tin\tone\tcorner,\n\u201cBehavior\u201d\tin\tanother,\tand\t\u201cThoughts\u201d\tin\tthe\tthird.\tAny\tchange\tin\none\tcorner\tof\tthe\ttriangle\twill\timpact\tthe\tother\ttwo.\tThat\tinsight\tis\nat\tthe\tcore\tof\tall\tthe\tstrategies\tin\tthis\tbook.\tIn\tthis\tsection,\twe\tare\ngoing\tto\tfocus\ton\tyour\tanxious\tbehaviors\tand\thow\twe\tcan\tchange\nthem.\tAnxiety\tgenerally\tresults\tin\ttwo\tmain\tbehavior\tpatterns:\navoidance\tand\tescape.\tThese\ttwo\tpatterns\tof\tbehavior\tallow\tus\tto\nlimit,\tor\teven\ttotally\teliminate,\tour\tcontact\twith\twhatever\tmakes\tus\nfeel\tanxious.\tReducing\tcontact\twith\tanxiety\ttriggers\tmakes\tus\tfeel\nbetter\ttemporarily.\tBut\tavoidance\tand\tescape\tpatterns\tcome\twith\nhidden\tcosts;\tone\tof\tthe\tmost\tserious\tcosts\tis\tthat\tthey\tactually\nincrease\tanxiety\tover\ttime.\nThis\n\t\nsection\tis\tdesigned\tto\thelp\treduce\tyour\tanxiety-driven\nbehaviors.\tBecause\tof\tthe\tinterconnectedness\tof\tthose\tthree\tpoints\non\tthe\ttriangle,\tthis\twill,\tin\tturn,\talso\thelp\treduce\tanxious\tthoughts\nand\tfeelings.\tFor\texample,\tif\tyou\tcommit\tto\ttaking\tthe\televator\nevery\tday\teven\twhen\tyour\tanxiety\ttells\tyou\tto\tavoid\tit,\tyou\twill\nchange\tyour\tthoughts\t(\u201cHey,\televators\taren\u2019t\tso\tscary\tafter\tall\u201d)\tand", "source": "anxiety.pdf"}
{"id": "f242f51fedb9-1", "page_content": "your\tfeelings\t(over\ttime,\tyou\twon\u2019t\texperience\tas\tmuch\tfear\twhen\nyou\ttake\tan\televator).\nResponding\tto\tanxiety\twith\tavoidance/escape\tbehavior\tmakes\nyour\tworld\tsmaller\tand\tsmaller.\tEventually\tyou\tmay\tlose\ttolerance\nfor\teven\tday-to-day,\tbasic\tinteractions.\tAs\twe\texplore\tstrategies\tto\ntackle\tavoidance/escape\tbehavior,\twe\u2019ll\tfocus\ton\tspecific\tself-\ndefeating\thabits,\tdoing\twhat\tyou\tfear,\taccepting\tanxiety,\tand\nincreasing\tyour\ttolerance\tfor\tuncertainty.", "source": "anxiety.pdf"}
{"id": "47087b1b05e3-0", "page_content": "CH\n\t\nAPTER\tFIVE\nAvoidance\t&\tEscape\nThe\tAvoidance\tParadox\nImagine\tstanding\tin\tfront\tof\ta\tbeautiful\tpool\ton\ta\tsunny\tday.\tThe\tpool\tis\tfull\nof\tswimmers\tmaking\tthe\tmost\tof\tthe\tsunshine.\tYou\u2019re\tin\tyour\tsuit\tand\tpoised\non\tthe\tedge\tof\tthe\twater,\tlooking\tas\tif\tyou\tare\tready\tto\tdive\tin\tand\tjoin\tthem.\nBut\tin\treality,\tyou\u2019re\tfrozen\twith\tindecision.\tYes,\tpart\tof\tyou\twants\tto\tjump\nin.\tYou\twant\tto\tmake\tthe\tmost\tof\tlife\tand\tenjoy\tconnection\twith\tothers.\tAt\nthe\tsame\ttime,\ta\tbig\tpart\tof\tyou\tdreads\tthe\tshock\tof\tthe\tice-cold\twater.\tYou\u2019re\nstuck.\tYou\tsee\tothers\tenjoying\tthe\tpool,\tlaughing\tand\tfrolicking\tfreely.\tYou,\nhowever,\tstand\ton\tthe\tside.\tYou\tfeel\talone.\tYou\tfeel\tdifferent.\tYou\tpace.\tYou\nsit\tdown.\tYou\tstart\tto\timagine\tpeople\tare\tstaring\tat\tyou,\tand\tyour\tanxiety\nincreases.\tYou\tgo\tback\tand\tforth\tin\tyour\thead:\t\u201cShould\tI\tjump\tin?\tOr\tnot?\u201d\nYou\tnurture\tyour\tinitial\timpulse\tto\tavoid\tthe\tcold\twater\twith\tmore\tavoidance.\nAs\ta\tresult,\tyour\tfear\tgrows\tstronger.\t\nFinally,\n\t\nyou\tdecide\tto\tsit\tout\tthe\tpool\nexperience.\tYou\tfeel\tinstant\trelief,\tbut\tfeelings\tof\tself-consciousness\tand", "source": "anxiety.pdf"}
{"id": "47087b1b05e3-1", "page_content": "isolation\tsoon\tarise.\tYour\tdecision\tto\tavoid\tlimits\tyour\tenjoyment,\tyour\nspontaneity,\tand\tyour\tsocial\tlife,\tbecause\tyour\tfear\thas\ttaken\tcontrol.\nThe\tswimming\tpool\tis\ta\tsimple\texample,\tbut\tthere\tare\tmany\tways\twe\navoid\twhat\twe\tfear:\tWe\tavoid\tby\tindecision,\tby\tnot\tshowing\tup,\tby\tnot\nfollowing\tthrough\ton\tcommitments,\tby\tdistracting\tourselves\twith\nmeaningless\tactivities,\tby\tmaking\texcuses\tand\trationalizations.\nNo\tlonger\tavoiding\twhat\tyou\tfear\tmeans\tpaying\tattention\tto\thow\tyou\tfeel,\nnot\tjust\tat\tthe\tmoment\tyou\tavoid,\tbut\tover\tthe\tlonger\tterm.\tSure,\tavoidance\nbrings\ta\ttemporary\treprieve\u2014\u201cI\u2019m\tdreading\tfacing\tmy\tboss\ttoday\t\u2026\tah,\tI\u2019m\ngoing\tto\tcall\tin\tsick\t\u2026\twhat\ta\trelief\tto\tnot\thave\tto\tdeal\twith\tthat\tjerk!\u201d\tThe\ntemporary\trelief\treinforces\tthe\ttendency\tto\tavoid.\tBut\tthe\treprieve\tis\talmost\nalways\tshort-lived.\tNew\tanxiety\tcreeps\tin\tand\ttakes\tover.\tWhat\tfelt\tlike\tthe\nsweet\ttaste\tof\tfreedom\tbecomes\tbitter\twith\tself-critical\tthoughts\tabout\tthe\nconsequences\tyour\tavoidance\tmay\tbring.\tWhat\twill\tyour\tboss\tthink\tof\tyou\tfor\nnot\tshowing\tup?\tWhat\tif\tyou\tget\tfired?\tHow\twill\tyou\tpay\tyour\tbills?\tAre\nyour\tcolleagues\tcriticizing\tyou\tfor\tnot\tcoming\tin?", "source": "anxiety.pdf"}
{"id": "47087b1b05e3-2", "page_content": "your\tcolleagues\tcriticizing\tyou\tfor\tnot\tcoming\tin?\nFar\tfrom\trelaxing\tand\tenjoying\ta\tday\toff,\tyou\u2019re\tspinning\tback\tand\tforth\nin\tyour\tmind.\tEventually\tall\tthat\tanxiety\tkeeps\tyou\tstuck\tin\tavoidance;\tyou\ndon\u2019t\tgo\tto\twork\tnot\tonly\tthat\tday,\tbut\talso\tthe\tnext\tday\tand\t\nperhaps\n\t\neven\tthe", "source": "anxiety.pdf"}
{"id": "6bccdb245aa5-0", "page_content": "next.\tNow\tyou\tlikely\thave\tactual\tnegative\tconsequences\tto\tface.\nAvoidance\tfeels\tprotective\tin\tthe\tshort\tterm,\tbut\tin\tthe\tlonger\tterm\ngenerates\treal\tperil\tand\tmore\tanxiety\tthan\tever.\tIt\u2019s\tworth\tkeeping\tin\tmind\nthat\tthe\tfundamental\tproblem\tis\tnot\tthe\tanxiety,\tbut\thow\tyou\trespond\tto\tit.\nHardwired\tto\tAvoid\nThe\tfight-or-flight\tresponse\tis\tproduced\tby\tan\tarea\tof\tthe\tbrain\toften\tcalled\nthe\t\u201creptilian\tbrain\u201d\tdue\tto\tits\tprimitive\tnature.\tThe\treptilian\tbrain\tevolved\nvery\tearly\tand\trelies\ton\tan\tunsophisticated\toperating\tsystem;\twithin\nmilliseconds\twe\tflee\t(avoid/escape)\ta\tperceived\tthreat\tor\tfreeze\tin\tplace,\nbefore\twe\teven\tprocess\tthe\tapparent\tdanger.\tFrom\tan\tevolutionary\nperspective,\tthis\tinstant\tall-or-nothing\tresponse\tis\teffective\tbecause,\tafter\tall,\nwe\tdon\u2019t\twant\tto\twaste\tprecious\ttime\ton\tdetails\twhen\twe\tencounter\ta\treal\nphysical\tthreat.\nOn\tthe\tother\thand,\tthe\treptilian\tresponse\tdoesn\u2019t\twork\tso\twell\tat\thelping\nus\tfigure\tout\thow\tto\taddress\tproblems\tthat\tprovoke\tanxiety\tbut\tare\t\nnot\nactually\tthreatening\n\t\n.\tAnd\tin\tmodern\tlife,\tthat\tdescribes\tmost\tof\tthe\tproblems\nwe\tencounter.\tEven\ta\tgenuinely\tscary\tsituation\u2014like\ta\tperformance\treview\nwith\ta\tboss\tyou\tdon\u2019t\tlike\u2014isn\u2019t\tan\timmediate\tthreat\tto\tyou.\tBut\tyour", "source": "anxiety.pdf"}
{"id": "6bccdb245aa5-1", "page_content": "reptilian\tbrain\tdoesn\u2019t\tknow\tthis,\tand\tmay\treact\tto\tyour\tfear\twith\ta\tfight-or-\nflight\tresponse\tthat\u2019s\tunhelpful\tin\ta\tprofessional\tsetting.\nIn\n\t\nother\twords,\tthe\tfight-or-flight\tresponse\tcan\tbe\ttriggered\teven\twhen\nreal\tdanger\tdoesn\u2019t\tlurk.\tOnce\tthe\tinformation\tregarding\tthe\tperception\tof\ndanger\tmakes\tits\tway\tto\tour\tmore\tevolved\t\u201cupstairs\tbrain,\u201d\twe\u2019re\table\tto\nrationally\tdetermine\twhat\tlevel\tof\trisk\tthe\tthreat\ttruly\tposes,\tas\twell\tas\nproblem\tsolve\tand\tact\tstrategically.\tBut\twe\thave\tto\tgive\tthat\tinformation\ta\nchance\tto\tget\tthere,\twithout\tgetting\tstuck\tin\tthe\tresponse\tgenerated\tby\tour\nreptilian\tbrain.\nWhen\tAvoidance\tBecomes\tthe\tProblem\nAsk\tyourself\tif\tyou\treflexively\tavoid\tor\toverreact\tto\tthings\tthat\tpose\tno\treal\ndanger\tto\tyou.\tThings\tthat,\thad\tyou\tpaused\tand\tconsidered\tmore\tcarefully,\nyou\tmight\thave\trealized\tweren\u2019t\tactually\tsuch\ta\tbig\tdeal.\nBy\tavoiding\tthe\tthings\tor\tsituations\tthat\ttrigger\tyou,\tyou\u2019re\tessentially\ndeciding\tthat\tthey\tare\ttoo\tmuch\tfor\tyou\tto\tmanage,\twhen\tin\treality\tyou\tcould\ndeal\twith\tthem.\tThis\tdiminishing\tability\tto\tbelieve\tin\tyourself\tonly\tincreases\nfuture\tavoidance.\tAmong\tother\tmisleading\tthoughts,\tyour\tanxious\tmind\nprobably\tseriously\tunderestimates\tyour\tcapabilities\t(more\ton\tthis\tin", "source": "anxiety.pdf"}
{"id": "6bccdb245aa5-2", "page_content": "chapter\t8\n).\tLet\u2019s\tlook\tat\thow\tto\tstart\tchanging\tyour\ttendency\tto\tavoid.", "source": "anxiety.pdf"}
{"id": "2d44f34f0c06-0", "page_content": "STRATEGY:\n\t\nWHAT\tARE\tYOU\tAVOIDING?\nAs\twe\u2019ve\tseen,\tavoidance\tand\tescape\tonly\tbeget\tmore\tavoidance.\tThe\navoidance\tloop\tcontinues\tbecause\tit\u2019s\ta\thabit\tthat\tbecomes\tunconscious.\tA\nhelpful\tstep\tis\tto\tconsciously\tidentify\twhat\tyou\u2019re\tavoiding\tso\tyou\tare\tno\nlonger\tdoing\tit\ton\tautopilot.\nTake\ta\tmoment\tto\treflect\ton\tyour\tpatterns\tof\tavoidance.\tWhat\tdo\tyou\navoid\tthat\tonly\tcauses\tyou\tproblems\tin\tthe\tlong\trun?\tHere\tare\tclues\tthat\nsuggest\tyou\u2019re\tducking\tsomething\tthat\tmatters\tor\thas\tmeaning\tto\tyou:\n\u2022\n\t\nSaying\tyou\twill\tdo\tsomething\tbut\tthen\tnot\tfollowing\tthrough.\n\u2022\n\t\nProcrastination:\tdelaying\ta\ttask\tuntil\ttomorrow\t\u2026\tthen\tthe\tnext\tday\t\u2026\tand\nthe\tnext.\n\u2022\n\t\nMaking\trationalizations,\tjustifications,\tand\texcuses\tfor\twhy\tyou\tcan\u2019t\tdo\nsomething.\t(\u201cMy\talarm\tclock\tdidn\u2019t\twake\tme\tup.\u201d)\n\u2022\n\t\nWasting\tenergy/time\ton\ttrivial\tthoughts,\ttasks,\tand\tinteractions\tas\ta\tway\tto\ndistract\tyou\tfrom\twhat\tyou\tshould\tor\tneed\tto\tbe\tdoing.\n\u2022\n\t\nFrequently\ttelling\tothers,\tor\tyourself,\tthat\tyou\tdon\u2019t\tfeel\twell\tphysically\nand\tthat\u2019s\twhy\tyou\tcan\u2019t\tdo\tsomething.\nMake\n\t\na\tlist\tin\tyour\tnotebook\tof\twhat\tyou\tavoid.\tKeep\tthis\tfocus\ttop\tof\tmind,", "source": "anxiety.pdf"}
{"id": "2d44f34f0c06-1", "page_content": "and\tsee\tif\tyou\tcan\tcatch\tyourself\tin\tthe\tmoment\tyou\u2019re\tmaking\tthe\tdecision\tto\navoid.\tThen\ttry\tto\tmake\ta\tdifferent\tchoice!\nSTRATEGY:\tWHY\tARE\tYOU\tAVOIDING\tIT?\nEven\tdysfunctional,\tself-defeating\tbehavior\tcontinues,\tor\tincreases,\twhen\tit\u2019s\nrewarded.\tPeople\tkeep\tsmoking\tbecause\tof\tthe\trewarding\teffect\tof\tthe\ndopamine\thit.\tWithout\ta\tserious\tdesire\tto\tmake\ta\tchange,\tthis\tbehavior\ncontinues\tin\tspite\tof\tthe\ttoll\tsmoking\ttakes\ton\thealth\tand\tlongevity.\nIt\u2019s\timportant\tto\tidentify\twhat\tis\treinforcing,\tor\tstrengthening,\tyour\ntendency\tto\tavoid\teven\tthough\tyou\twould\tlike\tto\tstop\tthis\tbehavior.\n\u2022\n\t\nWhat\tdo\tyou\t\ngain\n\t\neach\ttime\tyou\tavoid\tthe\tsituations\tyou\tlisted\tin\tyour\nnotebook?\tSome\tpeople\treport\tfeeling\ta\tsense\tof\tlightness,\tlike\tthey\ndodged\ta\tbullet,\tplayed\thooky,\tor\tgot\tout\tof\tsomething\ttruly\tawful.\n\u2022\n\t\nDo\tyou\tcelebrate\tthe\treprieve\tas\tif\tyou\twon\ta\tprize\tor\taccomplished\nsomething?\tWho\u2019s\treally\twinning?\n\u2022\n\t\nConsider\tif\tavoidance\tis\treinforced\tbecause\tit\tmeans\tyou\tnever\thave\tto\nfully\tput\tyourself\tout\tthere\tand\trisk\trejection,\tdisapproval,\tor\tfailure.", "source": "anxiety.pdf"}
{"id": "e9eee9637060-0", "page_content": "\u2022\n\t\nHow\telse\tmight\tyour\tavoidance\tbe\treinforced?\nGo\n\t\nDeeper\nWhat\tis\tAvoidance\tGaining\tYou?\nAvoidance\tis\ta\tshort-term\tfix\tthat\tcauses\tmore\tand\tmore\tanxiety\tin\tthe\nlong\tterm.\tTry\tthis\twriting\texercise\tto\tinspire\tmotivation\tand\tfocus\ton\nlonger-term,\tconsistent\trelief,\tversus\tquick\tfixes\tthat\tnever\tlast\tand\thave\nnegative\tconsequences.\nWrite\tdown\ttwo\tlists\tin\tyour\tnotebook:\n1.\n\t\nAll\tthe\tbenefits\tof\tavoidance.\tBe\tvery\thonest\twith\tyourself\there;\nno\tone\telse\tis\treading\tthis\tlist.\tWrite\tdown\twhy\tyou\tavoid\tand\tthe\npositive\tfeelings\tthat\tcome\twhen\tyou\tdo.\tTry\tto\temotionally\nconnect\twith\tthe\tfeelings\u2014for\texample,\tthe\trelief\tof\tpressure\tor\nthe\tpower\tof\tmanaging\tto\tget\tout\tof\tsomething.\n2.\n\t\nAll\tthe\tbenefits\tof\tNOT\tavoiding.\tHow\twould\tyou\tfeel\tabout\nyourself\u2014improved\tself-esteem,\tproud,\tless\tshame,\tstrong?\tWhat\ngoal\tmight\tyou\tgain\u2014greater\tjoy,\tincreased\tproductivity,\tcloser\nfriendships,\tincreased\twork\tcompetence,\tincreased\tspontaneity?\nNow\n\t\ncompare\tthe\ttwo\tlists.\tWhich\tlist\thas\tmore\tin\tit\tfor\tyou\tfor\tthe\tlong\nterm?\tWhich\tlist\tmakes\tyou\tfeel\tbetter\tbeyond\tthe\tmoment\tand\talso\nhelps\tyou\tachieve\tbroader\tgoals\tfor\tyourself?\tSet\tyour\tintention\tnow\ton", "source": "anxiety.pdf"}
{"id": "e9eee9637060-1", "page_content": "what\tyou\twant\tgoing\tforward.\nRight\n\t\non\tTarget\nBehaviors\tthat\tyou\twant\tto\treduce\tor\tchange\u2014like\tproblematic\tavoidance\u2014\nare\twhat\tpsychologists\tcall\t\u201ctarget\tbehaviors.\u201d\tThey\tare\tthe\tbehaviors\tthat\twe\nwill\ttarget\twith\tour\tinterventions.\tTarget\tbehaviors\tare\toften\tunproductive\nthings\tyou\tcontinue\tto\tdo,\teven\tthough\tthey\u2019re\tself-defeating.\nFor\texample,\tJase\tfeared\tpublic\tspeaking\tand,\tas\ta\tresult,\tavoided\tany\nkind\tof\tgroup\tmeeting\tat\twork.\tIn\treality,\the\tknew\this\tjob\twell\tand\twished\the\ncould\tshow\toff\this\ttalents\tthrough\tpublic\tspeaking.\tTo\tstart,\twe\ttargeted\nJase\u2019s\tpattern\tof\tskipping\tmeetings.\tWe\twanted\tto\treduce,\tand\tultimately\neliminate,\tthat\tavoidance\tbehavior.\tHe\tagreed\tto\tat\tleast\tattend\twork\tmeetings\nbut\tnot\tput\tany\tinitial\tpressure\ton\thimself\tto\tspeak.\tThen\the\tbuilt\tup\tto\ngradually\tasking\ta\tquestion,\tand\teventually\tmaking\tlonger\tand\tlonger", "source": "anxiety.pdf"}
{"id": "4d189baa0226-0", "page_content": "statements/comments\tto\tthe\tgroup.\nAnother\tclient,\tAlisha,\tobsessively\tworried\tthat\ther\tboyfriend\twould\nbreak\tup\twith\ther.\tTo\tprevent\tthese\tfeelings,\tshe\tsought\tout\tconstant\nreassurance\tfrom\thim\tthat\the\twould\talways\tbe\tthere\tfor\ther.\tLike\ta\tdrug,\tshe\nneeded\tanother\tand\tthen\tanother\thit\tof\treassurance.\tShe\twanted\tto\tfeel\tsafe\nand\tsecure\tin\tthe\trelationship.\tSo\twe\ttargeted\ther\ttendency\tto\tseek\nreassurance.\tShe\tagreed\tto\treduce\trequests\tfor\treassurance\tby\t25\tpercent\tand\ncommitted\tto\tsimply\triding\tout\tany\tresulting\tanxiety\tspike.\tIn\tthis\tway\tshe\nwould\tnot\thave\tto\tgo\tcold\tturkey\tbut\tcould\tbegin\tto\tadjust\tbit\tby\tbit.\tIt\nworked.\tAlisha\tstarted\tto\tsee\tthat\tshe\tcould\tmanage,\tand\teven\tlet\tgo\tof,\ther\nfears\tfor\tlonger\tand\t\nlonger\n\t\nperiods\tof\ttime.\tAnd\tit\thelped\tAlisha\u2019s\tpartner\tfeel\nless\tburned\tout\tand\tmore\tcompassionate\ttoward\ther.\nTackling\tavoidance\trequires\tpinpointing\ttarget\tbehaviors.\tThe\ttable\tlists\ta\nfew\texamples\tof\tgoals\tand\thow\tto\tchange\tyour\tbehavior\tto\treach\tthem.\nGOAL\nTARGETED\tBEHAVIOR\tCHANGE\nIncrease\tsocial\tconnection/closeness\nwith\tpeople\nInitiate\tsocial\toutings;\tincrease\teye\tcontact\tin\tsocial\nsituations\nIncrease\tcapacity\tfor\tpublic\nspeaking\nEvery\twork\tmeeting,\ttalk\tfor\tat\tleast\tthree\tminutes:\task\ta", "source": "anxiety.pdf"}
{"id": "4d189baa0226-1", "page_content": "Every\twork\tmeeting,\ttalk\tfor\tat\tleast\tthree\tminutes:\task\ta\nquestion,\tmake\ta\tcomment,\tor\tclarify\tsomething\nDecrease\tneed\tfor\treassurance\tfrom\npartner\nLearn\tto\ttolerate\tfears\tof\tabandonment:\tpositive\tself-talk,\nbreathing\texercises;\tseek\treassurance\tbut\tdecrease\tit\tby\n25\tpercent\t(three\ttimes\ta\tday\tinstead\tof\tfour,\tdecrease\nfrom\tthere)\nDecrease\toverthinking\nspiral/rumination\nBuild\tawareness\tfor\trumination\tby\tbreathing\tand\tbeing\nmindful;\ttalk\tto\tpeople\twhen\tupset\tinstead\tof\tdealing\nwith\tthe\tdifficulty\tonly\tin\tyour\thead,\ton\tyour\town\nBe\tpresent\tand\tparticipate\tin\tlife\nNo\tdrug\tor\talcohol\tuse;\tbuild\tawareness\tof\twhen\tyou\u2019re\nspacing\tout\tor\tdaydreaming;\task\tquestions;\tbe\tan\tactive\nlistener\nSTRATEGY:\n\t\nIDENTIFY\tTARGETS\nBased\ton\tyour\tgoals,\tidentify\tthree\tor\tfour\ttarget\tbehaviors\tyou\twould\tlike\tto\nchange\tbecause\tthey\tget\tin\tthe\tway\tof\tyour\tlarger\tgoals.\nRate\thow\thard\tit\twill\tbe\tto\twork\ton\teach\tof\tthese\tbehaviors.\tUse\ta\t1\tto\t10\nscale,\t1\tbeing\tnot\thard\tat\tall,\tand\t10\tbeing\tnearly\timpossible.", "source": "anxiety.pdf"}
{"id": "490337137d5a-0", "page_content": "Rate\thow\tmotivated\tyou\tare\tto\twork\ton\teach\tof\tthese\tbehaviors.\tUse\tthe\tsame\nscale.\nStart\twith\ta\tbehavior\tthat\u2019s\tnot\tgoing\tto\tbe\ttoo\tdifficult\tto\teliminate\tbut\twhich\nis\tcausing\tenough\ttrouble\tto\tmotivate\tyou\tto\twork\ton\tit.\tSo,\tusing\tthe\t1\tto\t10\nscale,\tconsider\tbehaviors\tin\tthe\t4\tto\t6\trange\tfor\tdifficulty\tand\tat\tor\tabove\t5\ton\nthe\tmotivation\trange.\tOnce\tyou\tmake\tprogress\ton\tone\ttarget\tbehavior,\nmomentum\twill\tdevelop,\tand\tyou\tcan\twork\ton\tother\titems\tas\tyou\twish.\nThe\tGreat\tEscape\nWhen\twe\tavoid,\twe\twork\tbehind\tthe\tscenes\tto\tdodge\twhat\twe\tdread.\tWe\u2019re\nplanning\tahead\tto\ttotally\teliminate\tcontact\twith\tthe\ttrigger.\tEscape\tis\ndifferent;\tit\tmanifests\twhen\twe\texperience\tan\tacute\tanxiety\tsurge\tin\tthe\nmoment\twe\tcontact\tthe\ttrigger.\tWe\tthen\tdo\twhatever\twe\thave\tto\tin\torder\tto\nget\taway\tfrom\tit.\tImagine\twhat\tyou\u2019d\t\ndo\n\t\nif\tyou\ttouched\tan\tappliance\tand\tgot\na\tsudden\telectric\tshock\u2014you\u2019d\tjerk\tyour\thand\taway\timmediately.\tYou\tdidn\u2019t\nmanage\tto\tavoid\tthe\tshock\tbut\tyou\tdid\tescape\tit,\tand\tminimize\tyour\tcontact\nwith\tthe\tunpleasant\tfeeling.\nFor\texample,\tif\tyou\thave\ta\tphobia\tof\tcrowded\tspaces,\tyou\tmay\tbe\nperfectly\tfine\tmost\tof\tthe\ttime\tliving\tin\ta\tbubble\tthat\tkeeps\tyou\tin\tyour\topen-", "source": "anxiety.pdf"}
{"id": "490337137d5a-1", "page_content": "space\tcomfort\tzone.\tBut\tterror\tcan\ttake\tover\tif\tfor\twhatever\treason\tyou\nmiscalculate\tand\tsuddenly\tfind\tyourself\tin\ta\tcrowded\tcorner\tat\ta\tmuseum\nreception.\tYour\theartbeat\tjumps.\tYour\tface\tflushes.\tYou\tshake\tand\tjitter.\tYou\nmay\teven\tthink\tyou\u2019re\tgoing\tto\tpass\tout\tor\thave\ta\theart\tattack.\tSimilar\tto\ta\nfire\talarm\tsounding,\tthese\tpanic\tsymptoms\tcause\tyou\tto\timmediately\tmake\nsome\texcuse\tand\tflee.\nAs\twe\u2019ve\tseen,\tan\tadaptive\tsurvival\tresponse\tin\ta\ttrue\temergency\tcan,\tfor\nthe\tperson\twith\tchronic\tanxiety,\tbecome\ta\tself-defeating\tpattern\tof\tavoiding\nuncomfortable\tbut\tnonthreatening\tsituations.\tWhen\tthat\thappens,\ta\tperson\nmay\tfind\tthemselves\tin\ttotal\tescape\tmode\tfor\tsituations\tthat\tare\tactually\nbenign\u2014shopping\tmalls,\tmovie\ttheaters,\tdriving,\tparties,\tfamily\tevents,\twork\nmeetings,\tdoctor\u2019s\tappointments,\tjust\tto\tname\ta\tfew.\tGiving\tin\tto\tpanic\tand\nfear\tthrough\tescape\tmeans\tno\tnew\tlearning\tcan\toccur\tbecause\tyou\tnever\tget\ta\nchance\tto\tdiscover\tif\twhat\tyou\tfear\twill\tactually\thappen.\nSTRATEGY:\n\t\nREIN\tIN\tFIGHT-OR-FLIGHT\nIf\ta\tlion\tis\tattacking,\tjump\toff\ta\thigh\twall,\trun\ttoward\toncoming\ttraffic,\tcrash\nthrough\ta\tsliding\tglass\tdoor\u2014do\twhatever\tyou\tmust\tto\tsurvive.\tBut\tonly", "source": "anxiety.pdf"}
{"id": "490337137d5a-2", "page_content": "rarely\tdo\tmost\tof\tus\tencounter\ttruly\tlife-threatening\tsituations.\tIn\tthose\tother\ncircumstances,\tthe\tones\tthat\tfeel\tscary\tbut\tpose\tno\treal\tthreat,\tyou\u2019ll\tget\tthe", "source": "anxiety.pdf"}
{"id": "c0db83d9159e-0", "page_content": "best\toutcomes\tif\tyou\trein\tin\tyour\tfight-or-flight\tresponse\tlong\tenough\tfor\nyour\t\u201cupstairs\tbrain\u201d\tto\tkick\tin,\tso\tyou\tcan\tmake\tan\taccurate\trisk\tassessment.\nHere\tare\tthree\tquick\tand\teasy\tstrategies\tfor\tdecreasing\tthe\tphysical\tagitation\nand\tarousal\u2014shortness\tof\tbreath,\tincreased\theart\trate,\tsweating,\tshaking\u2014\nthat\taccompany\tpanic\tand\tanxiety:\n1.\n\t\nTake\tslow,\tdeep\tbreaths,\tfeeling\tyour\tchest\trising\tfully.\tEach\ttime\tyou\nexhale,\tmake\tthe\texhalation\ta\tlittle\tlonger\tthan\tthe\tone\tbefore.\n2.\n\t\nIf\tyou\u2019re\ttoo\tkeyed\tup\tto\tbreathe\tfreely,\tcount\tyour\tbreaths.\tCounting\nhelps\tdistract\tyour\tbrain\tfrom\tanxious\tthoughts.\tCount\t1\twhen\tyou\ninhale,\t2\twhen\tyou\texhale,\tand\tso\tforth\tup\tto\t20.\tThen\tstart\tagain\twith\n1.\tRepeat\tthis\ta\tfew\ttimes;\tthe\tarousal\twill\tstart\tto\tdecrease.\n3.\n\t\nIf\tbreathing\tdoesn\u2019t\twork,\tplace\tyour\thand\ton\tyour\theart.\tNotice\tthe\nspeed.\tSee\tif\tyou\t\ncan\n\t\nslow\tit\tdown\twith\tyour\tbreathing.\tPut\tall\tyour\nattention\tinto\tobserving\tthe\tbeat\t\u2026\tbeat\t\u2026\tbeat\t\u2026\tof\tyour\theart.\nSTRATEGY:\tDO\tWHAT\tYOU\tFEAR\t(a.k.a.\nEXPOSURE)", "source": "anxiety.pdf"}
{"id": "c0db83d9159e-1", "page_content": "EXPOSURE)\nWe\treinforce\tescape\tbehavior\tby\tnever\tstaying\tin\tthe\tfeared\tsituation\tlong\nenough\tto\tsee\tif\tour\tanxious\texpectations\tare\taccurate.\tThe\tonly\tway\tto\ttest\nyour\tfears\tis\tto\tput\tyourself\tin\tthe\tsituation(s)\tthat\tordinarily\tmake\tyou\twant\nto\tbolt,\tand\tsee\tif\tyour\texpectations\tare\trealistic.\tInitially\tthis\tis\tgoing\tto\tbring\ndiscomfort,\tbut\tin\tthe\tlong\trun,\tit\twill\tlead\tto\tless\tanxiety\tand\tless\tescape\nbehavior.\n1.\n\t\nGet\tout\tyour\tnotebook\tand\twrite\tdown\tsituations\tthat\ttypically\ttrigger\nan\turge\tto\tescape.\nExample:\n\t\nDriving\n2.\n\t\nNext\tto\teach\tsituation\twrite\twhat\tyou\tbelieve\twould\thappen\tif\tyou\nstayed\tin\tthe\tsituation\tand\tdid\tnot\tescape.\nExample:\n\t\n\u201cIf\tI\tkeep\tdriving\twhen\tI\thave\theart\tpalpitations\tand\nshortness\tof\tbreath,\tI\u2019ll\tfreak\tout\tand\tcrash\tthe\tcar.\u201d\n3.\n\t\nRate\thow\tlikely\tyou\tbelieve\teach\tof\tyour\tlisted\texpectations\tis\tto\nhappen\ton\ta\t1\tto\t10\tscale\t(1\tbeing\tnot\tat\tall\tand\t10\tbeing\textremely\nlikely).\n4\n\t\n.\n\t\nNow\tpick\ta\tsituation\tfrom\tyour\tlist\tthat\tis\tmoderately\tdifficult,\tnot\npainfully\tdifficult,\tbut\tchallenging\tenough\tthat\tyou\tfeel\tthe\tburn.\nYou\u2019re\tgoing\tto\tintentionally\tput\tyourself\tinto\tthis\tsituation\tto\tsee\tthat", "source": "anxiety.pdf"}
{"id": "131e218c143a-0", "page_content": "you\tcan\tcope\tbetter\tthan\tyou\timagine.\n5.\n\t\nStart\twith\tsticking\tin\tthe\tsituation\tfor\ta\tshort\ttime\tand\tgradually\tbuild\nup\tfrom\tthere.\tRemember\tto\tbreathe\t(use\tthe\t\n\u201cRein\tIn\tFight-or-Flight\u201d\nstrategy\n\t\n)\tduring\tthis\texercise.\tYou\tcan\tand\twill\tcome\tout\ton\tthe\tother\nside\tof\tthis\tfear.\n6.\n\t\nWrite\tdown\tyour\tgoal.\t(We\u2019ll\tuse\tthe\tprevious\texample.)\tNow\tgo\tand\ndrive\tthe\tcar.\tContinue\tdriving\tfor\t15\tminutes\tafter\tpanic\tsymptoms\n(rapid\theartbeat,\tshallow\tbreathing,\tfeeling\tshaky)\tare\ttriggered.\tUse\npurposeful\tbreathing\tto\tslow\tdown\tyour\tbreathing\tand\theart\trate\tso\tthe\n\u201cupstairs\tbrain\u201d\tcan\ttune\tin\tand\tsee\tthat\tyou\u2019re\tactually\tsafe.\n7.\n\t\nAfter\tyou\thave\tstuck\tit\tout,\task\tyourself\tthe\tfollowing:\n\u2022\n\t\nDid\tyour\texpectation\thappen?\t(\u201cNo.\u201d)\n\u2022\n\t\nWhat\tis\tthe\tevidence\tthat\tit\thappened\tor\tdidn\u2019t\thappen?\t(\u201cI\tfelt\tmy\nheart\tbeat\tfast\tand\tI\thad\tshortness\tof\tbreath\tbut\tcontinued\tto\tdrive\tfor\n15\tminutes,\u201d\tor\t\u201cI\tdid\tnot\tcrash\tthe\tcar.\u201d)\n\u2022\n\t\nWhat\tdid\tyou\tlearn\tfrom\tthis\texperience?\t(\u201cI\tcan\tfeel\tanxious\tin\tmy\nbody\tand\tstill\tdrive\tsafely.\u201d)\nGo\n\t\nDeeper\nWhat\tWould\tHappen\tIf?", "source": "anxiety.pdf"}
{"id": "131e218c143a-1", "page_content": "Go\n\t\nDeeper\nWhat\tWould\tHappen\tIf?\nThis\tshort\twriting\texercise\tis\ta\tway\tto\tshift\tyour\tfocus\taway\tfrom\tyour\nfear\tto\tthe\tpositive\tfeelings\tand\tstrong\tsense\tof\tself\tthat\twill\tcome\tas\tyou\nrely\tless\ton\tescape\tand\tmore\ton\tmoving\tforward\tin\tspite\tof\tyour\tanxiety\nor\tpanic.\nWrite\ttwo\tstories\tin\tyour\tnotebook:\n1.\n\t\nThe\tstory\tof\twhat\tyou\texpect\twould\thappen\tif\tyou\tintentionally\nexposed\tyourself\tto\tsomething\tyou\u2019ve\tbeen\tescaping.\tCall\tto\nmind\tyour\tworst-case\tscenario\u2014all\tthe\tdifficult\tthoughts,\nfeelings,\tor\tbehaviors\tyou\timagine\twould\thappen\tif\tyou\tstuck\nwith\tsomething\tthat\tinstinctively\tyou\twant\tto\tmove\taway\tfrom.\nPerhaps\tyou\tbelieve\tyou\twould\tdie,\thave\tto\tleave\tin\tan\nambulance,\tlose\tyour\tmind,\tthrow\tup,\thumiliate\tyourself\t\u2026\nwhatever\tit\tis,\twrite\tit\tdown.\tBe\tas\tspecific\tas\tpossible.\n2\n\t\n.\n\t\nThe\tsecond\tstory\tis\tyour\tbest-case\tscenario\tof\twhat\tcould\toccur\nif\tyou\tdidn\u2019t\tuse\tescape\tto\tmanage\tyour\tpanic.\tIn\tthis\tstory,\tyou", "source": "anxiety.pdf"}
{"id": "a2a8c0b09711-0", "page_content": "effectively\tcope\tand\tmanage\twhatever\tthoughts,\tfeelings,\tor\nbehaviors\tarise.\tDespite\tyour\tdiscomfort\tyou\tstay.\tIf\tyou\tpushed\nthrough\tdiscomfort,\twhat\twould\tbe\tthe\tresult?\tHow\twould\tyou\nfeel\tabout\tyourself\tthen?\tImagine\tfeeling\tgood,\tstrong,\tcapable,\neven\tproud.\nUncertainty\n\t\nIntolerance\nRemember\tthe\tMagic\t8-Ball\tfrom\tchildhood?\tAsk\tthe\tball\tany\tquestion\tyou\nwish,\tshake\tit\tup,\tand\tpoof!\tA\ttriangle\tfloating\tin\twater\tdelivers\tan\nunequivocal\tanswer.\tIf\tthe\tMagic\t8-Ball\treally\tworked,\twe\tprobably\twouldn\u2019t\nhave\tanxiety\tdisorders;\tbecause\tit\twould\talways\ttell\tus\twhat\twas\tcoming\nnext,\twe\u2019d\tnever\thave\tto\texperience\tuncertainty.\nResearch\tshows\tthat\tpeople\twho\tstruggle\twith\tchronic\tanxiety\tand\tworry\nhave\tgreat\tdifficulty\tdealing\twith\tuncertainty\u2014that\tis,\tsituations\twith\nunknown\toutcomes.\tOverthinking\u2014about\tpast\tevents\tor\tpossible\tfuture\noutcomes\u2014is\ta\tway\tto\tbridge\tthe\tuncertainty\tgap.\tWhen\twe\tdon\u2019t\tknow\nwhat\u2019s\tgoing\tto\thappen,\tour\tbrain\tgets\tbusy\tgenerating\ta\tbunch\tof\nhypothetical\toutcomes\tto\tmake\tus\tfeel\tlike\twe\tknow\tmore\tthan\twe\tdo.\tTake\nthe\tperson\tgoing\tto\tthe\tdoctor\tfor\ttheir\tyearly\tblood\twork.\tBefore\tthe\ttests,\nduring\tthe\tappointment,\tand\tup\tuntil\tthey\treceive\tthe\tresults,\tthey\timagine", "source": "anxiety.pdf"}
{"id": "a2a8c0b09711-1", "page_content": "and\treplay\tthe\tpossible\tnegative\tresults.\tThey\teven\tconsider\tvarious\ttreatment\nplans\tfor\tpotential\tdiagnoses\tand\tdiseases.\nThe\tproblem\twith\tthis\tkind\tof\tworry\tand\trumination\tis\tthat\tanxious\tminds\naren\u2019t\tvery\trational,\tand\ttend\tto\tgenerate\tpossible\tworst-case\toutcomes\tthat\naren\u2019t\tvery\tlikely.\tSo,\twhile\tworrying\tabout\tbad\toutcomes\tmay\tfeel\tsoothing\nin\tthe\tshort\tterm,\tit\u2019s\tactually\tmaking\tyou\tmore\tand\tmore\tanxious\tover\ttime.\nThis\thappens\tbecause\twhen\twe\tcan\u2019t\ttolerate\tuncertainty,\twe\ttake\ton\tmore\nresponsibility\tthan\tis\treasonable\t\nfor\n\t\na\tgiven\tsituation.\tA\tkind\tof\tsuperstitious\nthinking\tcreeps\tin,\ttelling\tus\tthat\tthe\t\u201cwork\u201d\tof\tworry\tis\tsomehow\tkeeping\tus\nsafe\tfrom\tthe\thypothetical\tbad\tthings\thappening.\tWhether\twe\tthink\tabout\tthe\nblood\twork\tresults\tevery\thour\tof\tevery\tday\tor\tnot,\tthe\tresults\twill\tbe\twhat\nthey\tare.\tCuriously,\twhen\tthe\tresults\tcome\tback\tindicating\tall\tis\tnormal,\tthere\nis\ta\tself-defeating\tand\tirrational\ttendency\tto\tbelieve\tthat\tall\tthe\tworrying\nmade\tthe\tdifference.\tAnd\tthen\tthe\tnext\ttime\tuncertainty\tcreeps\tin,\twe\twill\tbe\nencouraged\tto\tworry\tagain\tto\tbridge\tour\tknowledge\tgap.\nIt\u2019s\tas\tif\twe\tare\tsaying,\t\u201cIf\tI\tdon\u2019t\tworry\tabout\tthis,\tthen\tit\u2019s\tmy\tfault", "source": "anxiety.pdf"}
{"id": "a2a8c0b09711-2", "page_content": "when\tthe\tbad\tstuff\thappens.\u201d\tDespite\tthe\tweight\tof\tthis\tpressure,\twe\npersevere\tin\tour\tworrying,\tthinking\tit\twill\tget\tus\tsomewhere\twhen\tin\treality\nit\u2019s\tonly\tincreasing\tour\tanxious\tstate\tof\tmind.\tSo\twe\tcheck\tour\temail\tagain", "source": "anxiety.pdf"}
{"id": "d05800996a19-0", "page_content": "and\tagain\tto\tensure\twe\thaven\u2019t\tmissed\tanything.\tWe\ttriple-check\tthat\tthe\nstove\tburners\tare\toff,\tor\tthat\tthe\tdoors\tare\tlocked\tevery\ttime\twe\tleave\tthe\nhouse.\tWe\tseek\treassurance,\tasking\tourselves\tand\tthe\tpeople\taround\tus,\t\u201cAre\nyou\tsure\tyou\tstill\tlove\tme?\u201d\t\u201cHave\tI\tdone\teverything\tI\tcan?\u201d\t\u201cWill\tmy\tchild\nbe\tsafe?\u201d\t\u201cDo\tthey\tthink\tpoorly\tof\tme?\u201d\t\u201cWill\tI\tever\tfind\ta\tpartner?\u201d\t\u201cAm\tI\nhealthy?\u201d\t\u201cAm\tI\tnormal?\u201d\t\u201cIs\teverything\tokay??\u201d\nLiving\tthat\tway\tis\texhausting,\tand\tover\ttime\tit\tdiminishes\tquality\tof\tlife.\nThe\tidea\tthat\twe\thave\tto\tworry\tor\tremain\thypervigilant\tso\tbad\tthings\twon\u2019t\nhappen\tto\tus\tis\tan\tillusion.\tBad\tthings,\tincluding\tsuffering\tand\tsorrow,\t\nare\nsadly\tpart\tof\tlife.\tIt\u2019s\tnot\tyour\tjob\tto\tbecome\tcertain\tof\tthe\tuncertain.\tThe\nonly\treal\tcontrol\twe\thave\tis\tto\taccept\treasonable\tuncertainty\tso\tanxiety\ndoesn\u2019t\trob\tus\tof\tjoy,\tor\tof\tthe\tpleasure\tof\tbeing\tfully\tpresent\tin\tthis\tlife\tnow.\nSTRATEGY:\tMEETING\tNEW\tPEOPLE\nBefore\tentering\ta\tsocial\tsituation,\twe\tcan\tnever\tknow\twith\t100\tpercent\naccuracy\twhat\twill\thappen,\thow\twe\twill\tfeel,\tor\twhat\tothers\tmay\tthink\tabout", "source": "anxiety.pdf"}
{"id": "d05800996a19-1", "page_content": "us,\twhich\tis\twhy\tsocial\tsituations\toften\tinvolve\ta\tlot\tof\tuncertainty\tanxiety.\nWe\tcan\tget\tso\tcaught\tup\tin\tfears\tover\tpossible\tjudgments/criticisms/slights\nthat\twe\tbecome\tparalyzed\tat\tthe\tprospect\tof\thanging\tout\twith\tpeople.\nThe\tmore\tassertive\tyou\tare,\tthe\tless\tlikely\tyou\tare\tto\tfear\tsocial\ninteraction.\tThis\tis\tbecause\twhen\tyou\texchange\teye\tcontact,\tspeak\tout,\tput\ndown\tboundaries,\tshare\tyour\topinions,\tpeople\tsee\tyou\tand\trespect\tyou.\tAnd,\ntoo,\tspeaking\tup\tis\ta\tway\tto\tclear\tup\tmisconceptions\tand\tmiscommunications\n(both\tof\twhich\tare\tinevitable\tin\tthe\tsocial\tworld)\tso\tthe\tsame\tdistressing\nsocial\tdynamics\tdon\u2019t\tcontinue\tto\tplay\tout\tfor\tyou\tover\tand\tover\tagain.\nList\tin\tyour\tnotebook\twhat\tyour\tfears\tare\tbefore\tentering\ta\tspecific\tsocial\nsituation,\tand\tnext\tto\teach\tfear\twrite\tout\thow\tyou\tcould\trespond\tand\nappropriately\thandle\tthe\tsituation\tshould\tit\toccur.\n\u2022\n\t\nWhat\trejections\tcould\toccur?\nExample:\n\t\n\u201cPeople\twon\u2019t\ttalk\tto\tme\tat\tall,\u201d\tor\t\u201cPeople\twill\tlook\taway\nand\tit\twill\tfeel\tlike\tI\u2019m\tnot\teven\tthere.\u201d\nResponse:\n\t\n\u201cI\u2019ll\tvolunteer\tto\thelp\tthe\thost,\u201d\tor\t\u201cI\u2019ll\tmake\tthe\tplan\tand\ninitiate\tthe\tevent,\tso\tI\u2019ll\tbe\tan\tintegral\tfactor.\u201d\n\u2022\n\t\nWhat\tcriticisms\tcould\toccur?\nExample:", "source": "anxiety.pdf"}
{"id": "d05800996a19-2", "page_content": "\u2022\n\t\nWhat\tcriticisms\tcould\toccur?\nExample:\n\t\n\u201cIf\tI\ttalk\tabout\tmy\tjob,\tpeople\twill\tthink\tit\u2019s\tboring\tand\tthat\nI\u2019m\tuninteresting.\u201d\nResponse:\n\t\n\u201cI\u2019ll\ttalk\ta\tbit\tabout\tmy\tjob\tbut\twill\thighlight\tthe\tpositive,", "source": "anxiety.pdf"}
{"id": "072eb0df7819-0", "page_content": "smile,\tand\tmaybe\teven\tjoke\tabout\tit,\u201d\tor\t\u201cI\u2019ll\tvary\tmy\tconversation\tto\ninclude\tmy\tjob\tbut\talso\tmy\tfamily\tor\ta\tmovie\tI\u2019ve\tseen.\u201d\n\u2022\n\t\nWhat\tthings\tmatter\tto\tyou\tthat\tcannot\tbe\tpredicted\tin\tyour\tsocial\ninteractions\tthat\tkeeps\tyou\tavoiding?\nExample:\n\t\n\u201cI\twant\tto\tfeel\tlike\tpeople\tlike\tme,\tbut\tI\tfear\tthey\u2019ll\tavoid\nme\tor\twon\u2019t\tpay\tany\tattention\tto\tme.\u201d\nResponse:\n\t\n\u201cI\u2019ll\tmake\ta\tpoint\tto\tengage\tpeople.\tI\u2019ll\task\tquestions,\tmake\neye\tcontact,\tand\tmake\tthem\tfeel\tI\u2019m\tinterested\tin\twhat\tthey\tsay\tso\nthey\u2019ll\tenjoy\ttalking\tto\tme.\u201d\nIf\tpossible,\trole-play\twith\ta\tfriend\tor\ttherapist\twhere\tthey\tact\tthe\tpart\tof\tthe\ncritical\tother\tand\tyou\tact\tthe\tpart\tof\tbeing\tassertive\tand\tdefending\tyourself.\nOr\tstand\tin\tfront\tof\ta\tmirror\tand\tliterally\tact\tout\tthe\ttwo\tsides.\tGet\tused\tto\nhearing\tyourself\tclarify\t\nthoughts\n\t\nor\tstatements\n\t\nwithout\tbeing\tdefensive.\t\nA\ngood\tformula\tfor\tthis\tis\tstarting\twith\tsomething\tvalidating\tfollowed\tby\ta\nclarifying\tstatement:\t\u201cI\tunderstand\twhat\tyou\tmean,\tbut\tactually\tI\tdon\u2019t\tsee\tit\nquite\tthe\tsame\tway\tas\tyou\tdo.\u201d\nAfter\tpracticing\tassertiveness,\tget\tout\tin\tthe\tworld\tand\ttalk\tto\tpeople.\tYou\tcan\ntolerate\tthe\tuncertainty\tof\tnot\tknowing\twhat\tpeople\tare\tthinking\tand\tstill", "source": "anxiety.pdf"}
{"id": "072eb0df7819-1", "page_content": "enjoy\tthe\tsocial\texperiences.\nSTRATEGY:\tBUILDING\tUNCERTAINTY\nTOLERANCE\nLearning\tto\ttolerate\tuncertainty,\tand\tseeing\tthat\tit\u2019s\tpossible\tto\tlive\twith\tit,\tis\nactually\tmuch\teasier\tin\tthe\tlong\trun\tthan\toverthinking\tpossibilities\tand\nimagining\tterrifying\toutcomes.\nHere\tare\tfour\tsteps\ttoward\tincreasing\tyour\ttolerance\tfor\tuncertainty:\n1.\n\t\nInstead\tof\tavoiding\tuncertainty,\tseek\tit\tout.\n2.\n\t\nWhen\tuncertainty\tpresents\titself,\tcourageously\twelcome\tit\twith\topen\narms:\t\u201cI\tsee\tyou,\tuncertainty,\tand\tI\tcan\tand\tI\twill\tcontinue\tto\tlive\tfully\nwhile\tyou\u2019re\tby\tmy\tside.\u201d\n3.\n\t\nReduce\tbehaviors\tthat\treinforce\tyour\tbelief\tthat\tyou\tcan\u2019t\thandle\nuncertainty.\tIf\tyou\tcompulsively\tcheck\tthings,\tcheck\tevery\tfew\tdays\ninstead\tof\t\nevery\n\t\nday,\tor\tevery\tfive\thours\tinstead\tof\tevery\thour.\tIf\tyou\nconstantly\tseek\treassurance,\tsee\tif\tyou\tcan\tself-soothe\tthrough\tpositive\nself-talk,\tjournaling,\texercise,\tdeep\tbreathing,\tbefore\tyou\task\tfor\nanother\tdose\tof\treassurance.\tIf\tyou\u2019re\truminating\tabout\ta\twhat-if", "source": "anxiety.pdf"}
{"id": "c8ad261cd178-0", "page_content": "scenario,\tinternally\tlabel\tit\t\u201ccan\u2019t\tbe\tcertain\tof\tthe\tuncertain.\u201d\n4.\n\t\nWhile\tstrengthening\tthe\tmuscles\tthat\twill\tlet\tyou\tmanage\tuncertainty,\npay\tclose\tattention\tto\tthe\tparts\tof\tyour\tlife\twhere\tyou\t\ndo\n\t\nhave\tcontrol.\nFor\texample,\tbeing\tpresent\tand\tattentive\tto\tchildren\tis\tone\tway\twe\tcan\nimpact\ttheir\tfuture\thappiness.\tExercising\tand\teating\twell\thelps\twith\nhealth\tand\tfeeling\tgood.\tBuilding\tcommunication\tskills\tand\tpositive\nexperiences\ttogether\thelps\ta\trange\tof\trelationships\tstand\tthe\ttest\tof\ntime.\tYou\tmay\tnot\tbe\table\tto\tpredict\tuncertain\toutcomes,\tbut\tthose\tare\nall\tthings\tyou\tcan\tdo\tto\thelp\tensure\tthings\twill\tgo\twell\tin\tthe\tlong\trun!\nWRAP-\n\t\nUP\n\u2022\n\t\nAvoidance\tfeels\trelieving\tin\tthe\tmoment\tbut\tin\tthe\tlong\trun\tincreases\nanxiety.\n\u2022\n\t\nThe\tdesire\tto\tavoid/escape\tfearful\tsituations\tis\tpart\tof\tour\tbrain\u2019s\tfight-or-\nflight\tresponse.\n\u2022\n\t\nThe\tproblem\tis\twhen\tfight-or-flight\tis\ttriggered\twithout\tan\tactual\tthreat.\n\u2022\n\t\nChallenge\tyour\tinstinct\tto\tescape\tor\tavoid\tso\tnew\tlearning\tmay\toccur.\n\u2022\n\t\nUncertainty\tin\tlife\tis\tunavoidable;\taccepting\tthis\ttruth\tdecreases\tanxiety.", "source": "anxiety.pdf"}
{"id": "52f100479ecd-0", "page_content": "CH\n\t\nAPTER\tSIX\nAcceptance\t&\tApproach\nMaking\tPeace\twith\tAnxiety\nAnxiety\tserves\tan\timportant\tfunction.\tWorry\tand\tconcern\tenable\tus\tto\ttune\tin,\nconnect\twith\tothers,\ttake\tcare\tof\tourselves,\tand\thave\tempathy.\tAnxiety\talso\nmotivates\tus\tto\tset\tgoals,\ttake\taction,\tand\tpay\tattention\tto\twhat\tmatters.\tI\nsometimes\tsee\tpeople\tin\tmy\tpractice\twho\tdon\u2019t\thave\tenough\tanxiety.\tThat\nmight\tsound\tstrange,\tbut\tthey\tcome\tin\tfeeling\tunmotivated,\tlost,\tand\twithout\npurpose.\tChances\tare,\tif\tyou\tlive\twith\tanxiety,\tyou\u2019re\tfully\tinvested\tin\tyour\nlife\u2019s\tcourse.\tYou\thave\tthe\tdrive\tneeded\tto\tachieve\tan\tenriching\tand\nmeaningful\tlife.\tThe\tkey,\thowever,\tis\tto\tnot\tsquander\tyour\tprecious\tenergy\ton\na\tstruggle\t\nagainst\n\t\nanxiety.\nMany\tof\tus\thave\ta\tsense\tthat\twe\taren\u2019t\tliving\ta\t\u201cgood\u201d\tor\t\u201chappy\u201d\tor\n\u201ccorrect\u201d\tlife\tif\twe\texperience\teven\tlow\tlevels\tof\tdistress.\tIf\tyou\tfeel\tthis\nway,\tyou\tprobably\t\nexpend\n\t\na\tlot\tof\tenergy\ttrying\tto\tprevent\tthe\tunpreventable.\nJoy,\tlove,\tand\tpleasure\tare\tmagnificent\taspects\tof\tlife.\tHowever,\tin\tthe\tsmall\nprint\ton\tlife\u2019s\tcontract\tyou\u2019ll\tfind\tthat\thardship,\tloss,\tsuffering,\tsetbacks,\tand,\nyes,\tanxiety,\tare\talso\tpart\tof\tthe\tdeal.", "source": "anxiety.pdf"}
{"id": "52f100479ecd-1", "page_content": "yes,\tanxiety,\tare\talso\tpart\tof\tthe\tdeal.\nInstead\tof\ttrying\tto\trid\tyourself\tof\tthings\tthat\tcan\u2019t\tbe\tchanged,\tlike\ndistress\tand\tdiscomfort,\tchange\tyour\t\nrelationship\n\t\nwith\tanxiety\tby\taccepting\tit.\nGive\tup\tthe\tfutile\tstruggle\tagainst\tyour\tfeelings\tand\tallow\tyour\tanxiety\tto\ncome\tand\tgo\u2014as\tfeelings\talways\tdo.\nImagine\tyourself\tas\ta\tsurfer,\tmoving\twith,\tnot\tagainst,\tyour\twaves\tof\nemotion,\tand\taccepting\tthose\twaves\tas\tthey\tcome.\tYou\tcan\u2019t\tcontrol\tthe\nwaves,\tbut\tyou\tcan\ttake\tthem\tas\tthey\tare,\twhich\twill\thelp\tyou\tmove\tthrough\nlife\tmore\tsmoothly.\nAccepting\tanxiety\tdoesn\u2019t\tmean\tyou\u2019re\ta\tvictim\tof\tit\tor\tthat\tyou\u2019re\tgiving\nup\tand\tallowing\tit\tto\tcontrol\tyou.\tAcceptance\tdoesn\u2019t\teven\tmean\tyou\tlike\nwhat\tyou\u2019re\texperiencing.\tAcceptance\tis\tthe\tidea\tthat\tit\tis\twhat\tit\tis.\tWhen\nyou\tlook\tout\tthe\twindow\tand\tsee\train\tyou\tdon\u2019t\tsay\tto\tyourself,\t\u201cIt\u2019s\training,\nI\thave\tto\tfix\tthis!\u201d\tYou\talso\tdon\u2019t\tsay,\t\u201cI\u2019m\ta\tvictim\tof\tthe\train,\u201d\tor\t\u201cI\u2019m\nbeing\tabused\tby\tthe\train,\u201d\tor\t\u201cIt\u2019s\training,\tI\tgive\tup.\u201d\tPerhaps\tyou\tdon\u2019t\tlove\nthe\train,\tbut\tyou\tpull\tout\tan\tumbrella,\tyou\tkeep\tmoving\tforward,\tand\tyou\nknow\tthat\teventually\tthe\train\twill\tstop.", "source": "anxiety.pdf"}
{"id": "55cc6f3dc2e5-0", "page_content": "STRATEGY:\n\t\nACCEPTANCE\nTry\tthis\texperiment\tto\texperience\tthe\tchange\tin\tperception\tand\temotional\nfreedom\tthat\ttrue\tacceptance\tbrings.\nFor\tthis\texercise,\tget\tyour\tnotebook\tand\talso\tfind\ta\tbandana\tor\tlight\tcloth\nyou\tcan\tuse\tas\ta\tblindfold.\tI\twant\tyou\tto\twrite\ta\tfew\tsentences\twhile\twearing\na\tblindfold\tabout\tyour\tunderstanding\tof\tthe\trole\tof\tacceptance\tin\tmanaging\nanxiety.\tYou\u2019re\tto\twrite\tas\tclearly\tand\tlegibly\tas\tpossible,\tmaking\tsure\tto\tkeep\nthe\tletters\tand\twords\tlined\tup,\teven\tthough\tyou\twon\u2019t\tbe\table\tto\tsee\twhat\nyou\u2019re\twriting.\tYou\tcan\tdo\tanything\tyou\tneed\tto\thelp\tyou\twith\tthis,\texcept\nremove\tthe\tblindfold.\tDo\tyour\tbest\tto\ttry\tto\tfigure\tout\ta\tway\tto\twrite\tas\nstraight\tas\tyou\tcan\tin\tspite\tof\tnot\tbeing\table\tto\tsee.\nNow\tdo\tthe\texercise\tagain.\tThis\ttime,\tdon\u2019t\tworry\tabout\twriting\tstraight\tand\non\tthe\tlines,\tor\tmaking\tsure\tyour\tletters\tare\tclear.\tJust\twrite\twhile\twearing\nthe\tblindfold.\nCan\tyou\tfeel\tthe\tdifference?\tOnce\tyou\taccept\tthe\tblindfold,\tyou\u2019re\tliberated\nfrom\tthe\tanxiety\tabout\tit.\nSTRATEGY:\tCLARIFY\tYOUR\tVALUES\nValues\tare\tthe\tthings\tin\tlife\twe\tcherish\tmost,\tthe\tthings\tthat\tgive\tour\tlives\nmeaning.\tCommon\texamples\tof\tcore\tvalues\tinclude\tfamily,\tspirituality,\nhealth,\tand\t\ncommunity.", "source": "anxiety.pdf"}
{"id": "55cc6f3dc2e5-1", "page_content": "health,\tand\t\ncommunity.\n\t\nLiving\ta\tlife\tthat\tmatches\tyour\tcore\tvalues\tincreases\nself-esteem,\tjoy,\tand\tquality\tof\tlife.\tThe\tgood\tnews\tis,\tthe\tstrategies\tyou\u2019re\nlearning\there\twill\thelp\tyou\tchannel\tyour\tenergy\taway\tfrom\tanxious\tpatterns\nand\ttoward\tthe\tvalues\tthat\tmatter\tmost\tto\tyou,\tin\tspite\tof,\tor\talongside,\tyour\nanxiety\tsymptoms.\nA\tgood\tway\tto\tget\tin\ttouch\twith\tyour\tvalues\tis\tto\timagine\tyourself\ton\nyour\tdeathbed.\tThis\tcan\tbe\tdifficult,\tbut\timagining\tlife\tending\tcan\tsometimes\nconnect\tus\twith\twhat\twe\twant\tmost.\n\u2022\n\t\nWhat\tdo\tyou\twant\tothers\tto\tknow\tand\tremember\tabout\tyou,\tthat\tyou\tdid\tor\ndidn\u2019t\tdo,\tduring\tyour\tlife?\n\u2022\n\t\nHow\tdo\tyou\twant\tto\timpact\tthe\tlarger\tworld?\n\u2022\n\t\nHow\tdo\tyou\twant\tothers\tyou\tcare\tabout\tto\texperience\tyou?\nConsider\twriting\tdown\twhat\tyou\tvalue\tin\teach\tarea\tof\tyour\tlife\tas\tlisted\tin\tthe\nnext\tsection;\tremember,\ta\tvalue\tcan\tbe\tthat\tyou\tdon\u2019t\tvalue\tthat\tparticular\narea.", "source": "anxiety.pdf"}
{"id": "ce3260af47de-0", "page_content": "Relationships\t(romantic,\tfriendship,\tfamily,\tparent,\tchild):\nProfessional:\nEducation:\nReligious/\n\t\nspiritual:\nCommunity:\nHobbies/interests:\nPsychological\tgrowth:\nPhysical\thealth:\nSTRATEGY:\tCOMMITTED\tACTION\nIdentify\twhat\tyou\tcan\tdo\t\nnow\n\t\nto\tstart\tliving\tthe\tkind\tof\tlife\tyou\ttruly\tdesire.\nAny\tsmall\tstep\ttoward\tyour\tvalues\twill\timprove\tyour\tmood\tand\tanxiety.\tGet\nout\tyour\tnotebook\tand\tmap\tout\ta\tplan\tto\tstart\ttaking\tcommitted\taction\ttoward\nsomething\tyou\tvalue.\tHere\u2019s\thow:\n1.\n\t\nIdentify\tvalue:\nExample:\n\t\nPsychological\tgrowth\n2.\n\t\nIdentify\tgoal:\nExample:\n\t\nIncrease\tself-esteem\n3.\n\t\nIdentify\tstep\tto\ttake\tto\treach\tgoal:\nExample\tshort-term\taction:\n\t\n\u201cEvery\tday\tdo\tone\ttask\tthat\tmakes\tme\nfeel\tcompetent\u2014pay\tthe\tbills,\tmake\ta\tmeal,\texercise,\tvolunteer,\thelp\ta\nfriend.\u201d\nExample\n\t\nlong-term\taction:\n\t\n\u201cAsk\tboss\tabout\twhat\u2019s\tneeded\tfor\ta\npromotion,\u201d\tor\t\u201cSign\tup\tfor\ta\tclass.\u201d\n4.\n\t\nNow\ttake\taction!\nGo\n\t\nDeeper\nYour\tBest\tLife\nThe\tstory\tyou\ttell\tyourself\tabout\twho\tyou\tare\tand\twhat\tyou\tcan\tand\ncan\u2019t\tdo\tinfluences\tevery\taspect\tof\tyour\tlife.\tAlthough\tyou\tmay\ttake\nyour\tstory\tas\tfact,\tit\tis\tnot.\tThe\taccumulation\tof\tnegative\texperiences", "source": "anxiety.pdf"}
{"id": "9683e2ef0f9c-0", "page_content": "over\ttime\tcan\tgive\tus\ta\tsense\tof\tourselves\tthat\tis\tentirely\tfalse.\tWe\tare\tso\naccustomed\tto\tour\tstory\tthat\twe\tdon\u2019t\tchallenge\tit\tor\trecognize\tthe\tways\nit\tblocks\tour\tgrowth.\tYour\tstory\tcan\tbe\tchanged.\n\u2022\n\t\nRewrite\tyour\tstory\tso\tit\tcan\tsupport\twho\tyou\ttruly\twant\tto\tbe.\n\u2022\n\t\nIn\tthis\tprocess,\tconsider\twhich\tideals/values\tyou\tcare\tabout\tand\twant\nto\tcultivate.\n\u2022\n\t\nWrite\tabout\twhat\tyour\tbest\tlife\twould\tlook\tlike\tand\talso\thow\tyou\nwould\tfeel\ton\tthe\tinside\tif\tyou\twere\tactually\tliving\tthis\tlife.\n\u2022\n\t\nWrite\tspecific,\tdoable,\taction\titems\tthat\twill\tmove\tyou\ttoward\tliving\nthis\tlife\tstarting\tnow,\ttoday.\nDo\n\t\nthe\tScary\tThing\nFor\tmany\tof\tus,\tit\u2019s\ttempting\tto\tthink\tthe\tonly\tway\tto\temotional\tfreedom\tis\tto\neliminate\tour\tanxiety\tentirely.\tBut\tas\twe\u2019ve\tseen,\ttotal\tanxiety\telimination\tis\nself-defeating\tbecause\tof\tanxiety\u2019s\tmany\tbenefits\tand,\tof\tcourse,\tbecause\tit\tis\nan\timpossible\ttask.\tFeeling\tanxious\tfrom\ttime\tto\ttime\tis\tsomething\tto\taccept,\nnot\tstruggle\tagainst.\nAccepting\tyou\u2019re\tgoing\tto\tfeel\tanxious\tat\ttimes\u2014sometimes\tquite\nanxious\u2014frees\tup\tpsychic\tspace\tthat\twas\toccupied\tby\twilling\tanxiety\taway.", "source": "anxiety.pdf"}
{"id": "9683e2ef0f9c-1", "page_content": "This\topening\tis\ta\tportal\tfor\tachieving\tgoals\tand\tliving\ta\tmeaningful\tlife\t\nwhile\nanxiety\tis\tpresent\n\t\n.\nIn\tfact,\twhen\tyou\tmake\troom\tfor\tanxiety\tto\tbe\tpresent\twithout\tsounding\nthe\tfire\talarm,\tyou\u2019ll\tfind\tthere\u2019s\tvalue\tin\tsimply\tnoticing\twhere\tanxiety\tcrops\nup.\tFrequently\twe\tbecome\tanxious\tabout\tthings\tbecause\tthey\tmatter\tto\tus.\nFor\texample,\twhen\twe\tworry\tabout\ta\tsocial\tinteraction\tit\u2019s\tprobably\tbecause\nwe\treally\tvalue\thaving\ta\tsocial\tlife.\tIf\twe\ttremble\tin\tthe\tface\tof\ta\tjob\ninterview,\tit\u2019s\tbecause\tprofessional\tachievement\tis\timportant\tto\tus.\tWe\tdon\u2019t\nusually\tget\tanxious\tabout\tthings\tthat\tare\tirrelevant\tto\tour\tlives\tand\tvalues.\nInstead\tof\tturning\ton\tyourself\twhen\tanxiety\trears\tits\thead,\tmake\troom\tfor\nit\tand\tfor\twhat\tit\tcan\tteach\tyou.\tAccept\tyourself,\twholly\tand\tcompletely,\tthe\npositive\tand\tthe\tnegative.\tApproach\twhat\tyou\u2019re\tafraid\tof,\tbecause\t\nwhatever\nis\ton\tthe\tother\tside\tof\tthat\tfear\tmatters\tto\tyou.\tAnd\tthat\u2019s\timportant,\tbecause\nyou\n\t\nmatter.\nParadoxically,\tfully\taccepting\tanxiety\trelieves\tanxiety.\tTo\tdo\tthis,\nhowever,\tyou\thave\tto\tlegitimately\taccept\tit\tas\tan\tinevitable\tpart\tof\tyour\tlife.\nAccepting\tanxiety\tjust\tso\tit\twill\t\u201cgo\taway\u201d\twon\u2019t\twork.\tTell\tyourself\t(\nand", "source": "anxiety.pdf"}
{"id": "e34fb3575e49-0", "page_content": "mean\tit\n\t\n!),\t\u201cMy\tanxiety\twill\tforever\tcome\tand\tgo,\u201d\tand\t\u201cI\tcan\tstill\tbe\tokay\nand\tlive\ta\tvaluable\tlife\twith\tanxiety.\u201d\nMaybe\tyou\u2019ve\texperienced\tthe\tfreedom\tthat\tcomes\twith\ttrue\tacceptance\nin\tother\tparts\tof\tyour\tlife:\nJust\twhen\tyou\taccepted\tyou\twouldn\u2019t\tfind\tlove,\tyou\tfound\tit.\nJust\twhen\tyou\taccepted\tyour\tunsatisfactory\tjob\tsituation,\tit\timproved.\nJust\twhen\tyou\taccepted\ta\tloss,\tsomething\twas\tgained.\nJust\twhen\tyou\taccepted\tyour\tflaws\t(or\tthe\tflaws\tof\tsomeone\telse),\tthey\nstopped\tupsetting\tyou.\nJust\twhen\tyou\taccepted\tyour\tdiagnosis,\tyou\tbecame\thealthier\tin\tother\tways.\nAcceptance\tbrings\tless\tobsessive\tfocus\tand\tenergy\tspent\ton\twhatever\tis\ntroubling\tus.\tAs\twe\tbecome\tless\tsingularly\tfocused,\tour\tlens\texpands\tto\tthe\nlarger\tpicture.\tWe\thave\tthe\tspace\tto\tstrategize,\ttake\trisks,\tand\tdo\tmore\tto\nimprove\tour\tcircumstance.\nSTRATEGY:\n\t\nIMAGINE\tA\tSCENARIO\nUse\tthis\tvisualization\texercise\tto\tget\tin\ttouch\twith\twhat\tyou\tmight\tgain\tif\tyou\npush\tthrough\tyour\tanxiety.\n1.\n\t\nBring\tsomething\tto\tmind\tthat\tmatters\tto\tyou\tbut\tthat\tyou\u2019ve\tavoided\nor\tneglected\tbecause\tof\tanxiety\tand\tfear.\tPicture\tthe\tdetails.\tPaint\tthe\nscene\tin\tyour\tmind\u2019s\teye.\n2.", "source": "anxiety.pdf"}
{"id": "e34fb3575e49-1", "page_content": "scene\tin\tyour\tmind\u2019s\teye.\n2.\n\t\nTry\tto\tconjure\twhat\tyou\twould\tfeel\tin\tyour\tbody\tif\tyou\tapproached\nwhat\tyou\tare\tafraid\tof.\tNotice\tthe\tphysical\tcues.\tCan\tyou\tfeel\tyour\nheart\trate\tincrease\tor\tyour\tstomach\tsink?\tRemind\tyourself\tthat\tyou\u2019re\nsafe;\tyou\u2019re\tjust\tpretending.\n3.\n\t\nImagine\tyou\tfollow\tthrough\twith\twhatever\tused\tto\tfrighten\tyou\tinto\ninaction,\tand\timagine\thow\tyou\twould\tfeel\tif\tyou\tdid\tthat.\tWhat\twould\nyou\tgain?\nAnxiety\tIs\tNot\tthe\tBoss\tof\tYou\nIdeally,\twhen\tour\tanxiety\tresponse\tis\ttriggered,\twe\tmake\ta\tswift\tassessment\nof\thow\tdangerous\tthe\tsituation\tat\thand\treally\tis.\tThen\twe\u2019re\table\tto\teither\nmanage\tthe\tsituation\tappropriately\t(\u201cGet\tout\tof\tthe\thouse,\tthere\u2019s\ta\tfire!\u201d)\tor\nself-soothe\t(\u201cYou\u2019re\tokay,\ttake\ta\tdeep\tbreath.\u201d),\treturn\tto\ta\tcalmer\tbaseline,\nand\tmove\ton.\tWhen\twe\t\nexperience\n\t\nchronic\tanxiety,\tfight-or-flight\tis\ttriggered\nso\tfrequently\tthat\twe\tare\tforever\ton\tguard\tfor\tpotential\tthreats,\tand\tcan\tnever", "source": "anxiety.pdf"}
{"id": "9d29703ca53b-0", "page_content": "truly\trelax.\nAnxiety\tcan\tbe\tlike\ta\ttyrant\tthat\tcontrols\tus\tto\tsuch\tan\textent\tthat\tour\ttrue\nnature\tfades\tinto\tthe\tbackground.\tOver\ttime\tit\tgets\tharder\tand\tharder\tto\trecall\nwho\twe\tare\tand\twhat\twe\twant,\tseparate\tfrom\tanxiety,\tor\tbelieve\tthere\tis\nanother\tway\tto\tlive.\tYet\tit\u2019s\tpossible\tto\tbreak\tfree.\tYou\tcan\tgo\tyour\town\tway,\ndo\tyour\town\tthing;\tyou\tcan\tbe\tthe\tboss\tof\tthe\tanxiety.\nTake\tthe\texample\tof\tMateo,\ta\thigh\tschool\tfootball\tplayer\tI\tworked\twith\tin\nmy\tpsychotherapy\tpractice.\tA\tgifted\tathlete,\tMateo\twas\tnonetheless\nconsumed\tby\tanxiety\tregarding\this\tperformance\ton\tthe\tfield.\tOver\ttime\tthis\nanxiety\tstopped\thim\tfrom\tgoing\ton\tthe\tpractice\tfield\tat\tall,\twhich\tonly\nincreased\this\tanxiety\tand\tnegative\tfeelings\tabout\thimself.\tNot\tpracticing\nmeant\this\tskills\tweren\u2019t\timproving.\tMateo\tworried\trecruiters\twouldn\u2019t\tsee\nwhat\the\tcould\tdo\tand\tall\twould\tbe\tlost.\nI\tsuggested\tto\thim,\t\u201cYou\tknow\tyou\u2019re\treally\tanxious\tright\tnow.\tYour\nanxiety\tis\ttelling\tyou\tto\tstay\thome\tand\tgive\tup\ton\tyour\tdream\tof\tgetting\ta\nfootball\tscholarship.\tYou\tbelieve\tyou\thave\tto\tdo\twhat\tthe\tanxiety\ttells\tyou.\nBut\tyou\tdon\u2019t\thave\tto\tlisten.\tYou\u2019re\tin\tcharge,\tnot\tthe\tanxiety.\tYou\tcould\tgo", "source": "anxiety.pdf"}
{"id": "9d29703ca53b-1", "page_content": "to\tpractice\t\nwhile\tyou\tfeel\tanxious\n\t\n.\u201d\nAt\tfirst,\tMateo,\tlike\tmany\tof\tus,\tremained\tstuck\ton\tthe\tidea\tthat\the\tcan\u2019t\nlive\twith\tanxiety:\t\u201cBut\tI\tdon\u2019t\twant\tto\tfeel\tanxious!\tI\thave\tto\tfigure\tout\tthe\nanxiety\tfirst.\u201d\tThen\the\tmade\tthe\tconnection:\t\u201cWell,\tI\tguess\tI\u2019m\tgoing\t\nto\n\t\nfeel\nanxious\teither\tway.\tI\tdidn\u2019t\tgo\tto\tpractice\ttoday\tand\tI\tfeel\teven\tworse\tthan\nyesterday,\tbut\tat\tleast\tif\tI\tgo\tto\tpractice\tI\thaven\u2019t\tlost\tanything\telse.\u201d\nAnd\tthat\u2019s\tit.\tIf\tyou\tmake\tyour\tchoices\t\nin\tspite\tof\tanxiety\n\t\n,\tyou\u2019re\tretaking\ncontrol\tof\tyourself\tand\tyour\tactions\u2014you\u2019re\tretaking\tcontrol\tof\tyour\tworld.\nNow\tyou\tare\tfree.\tFree\tto\tstrive\tto\tbecome\ta\tcollege\tfootball\tplayer,\tdevelop\nclose\tfriendships,\tfall\tin\tlove,\ttravel,\tbe\tspontaneous,\ttake\tthe\tfinal\ttests\tto\tget\nthe\tdegree,\ttake\tthat\tmedical\ttest\tthat\tcould\tsave\tyour\tlife,\tspeak\tup\tin\tthe\nmeeting\tso\tyour\tboss\twill\tgive\tyou\tthat\tpromotion,\tstart\ta\tnew\tbusiness,\tplan\na\tparty.\nAnxiety\twill\tnot\tdisappear,\tbut\tit\twill\tno\tlonger\tbe\tyour\ttyrannical\tboss\u2014\nyou,\tyour\ttrue\tnature,\twill\tbe\tthe\tboss.\nSTRATEGY:\n\t\nWATCHING\tYOUR\tTHOUGHTS\nUse\tthis\tmindfulness\texercise\tto\tbetter\tconnect\twith\tthe\tpart\tof\tyou\u2014the", "source": "anxiety.pdf"}
{"id": "9d29703ca53b-2", "page_content": "Use\tthis\tmindfulness\texercise\tto\tbetter\tconnect\twith\tthe\tpart\tof\tyou\u2014the\nobserver\u2014that\tis\tseparate\tfrom\tyour\tanxious\tfeelings\tand\tthoughts.\n1.\n\t\nSit\tquietly\tand\tcomfortably.\tBecome\tan\tobserver\tof\tyour\tthoughts\tand\nsensations.\tYou\u2019re\tnot\toverwhelmed\tby\tyour\texperience\tand\tyou\u2019re\tnot", "source": "anxiety.pdf"}
{"id": "dc9915ea4fb2-0", "page_content": "pushing\tit\taway\tor\tjudging\tit.\tYour\texperience\tjust\tis\twhat\tit\tis.\n2\n\t\n.\n\t\nNotice\tthat\tas\teach\tthought\tpasses\tit\tis\treplaced\tby\tanother\t\u2026\tand\nanother\t\u2026\tand\tanother.\tSimilar\tto\tlying\ton\tyour\tback\twatching\tclouds\nand\tlabeling\ttheir\tvarying\tshapes\tand\tnuances:\t\u201cfuzzy\tcloud,\u201d\t\u201csmoke\ncloud,\u201d\t\u201cbird-shaped\tcloud.\u201d\tWatch\tyour\tthoughts\tas\tthey\tcome\tand\tgo\nand\tlabel\tthem:\t\u201cworried\tthoughts,\u201d\t\u201cfear\tthoughts,\u201d\t\u201cplanning\nthoughts,\u201d\t\u201chappy\tthoughts.\u201d\n3.\n\t\nLabel\tyour\tobservations\tas\tthey\tcome\tup\tusing\tthe\tsentences\tbelow.\nThese\tsentences\tare\tways\tto\tseparate\tyour\tobserving\tself\tfrom\tyour\nemotions\tand\tthoughts:\n\u2022\n\t\n\u201cI\tam\taware\tI\tam\thaving\tthe\tthought\tthat\t\u2013\u2013\u2014.\u201d\nExample:\n\t\nI\tam\tbad/weak/failure\t\u2026\n\u2022\n\t\n\u201cA\tfeeling\tof\t\u2013\u2013\u2014\thas\tcome\tover\tme.\u201d\nExample:\n\t\nsadness/dread/hurt/sorrow/joy\n\u2022\n\t\n\u201cI\tam\texperiencing\tthe\tthought\t\u2013\u2013\u2014.\u201d\n\u2022\n\t\n\u201cI\tnotice\ta\tnarrative\tthat\ttells\tme\t\u2013\u2013\u2014.\u201d\n\u2022\n\t\n\u201cI\tam\tnoticing\ta\tsense\tof\t\u2013\u2013\u2014.\u201d\n\u2022\n\t\n\u201cI\tam\tnoticing\ta\tbody\tsensation\tof\t\u2013\u2013\u2014.\u201d\nSTRATEGY:\n\t\nIN\tVIVO\tEXPOSURE\nIn\tvivo", "source": "anxiety.pdf"}
{"id": "dc9915ea4fb2-1", "page_content": "STRATEGY:\n\t\nIN\tVIVO\tEXPOSURE\nIn\tvivo\n\t\nis\tjust\ta\tfancy\tway\tof\tsaying,\t\u201cin\treal\tlife,\u201d\tand\tfor\tour\tpurposes,\tit\nmeans\tyou\tneed\tto\texperience\tthe\tsituations\tyou\u2019re\tavoiding.\tAnxiety\thas\ndictated\ta\tnumber\tof\tyour\tchoices\tand\tcaused\tyou\tto\tmiss\tout.\tCalling\tup\nyour\tfears\tin\treal\ttime,\tby\tapproaching\twhat\tyou\tusually\tavoid,\twill\tshow\tyou\nthat\tyou\tcan\twork\tthrough\tyour\tanxiety\tin\tthe\tmoment\tand\tget\tout\ton\tthe\nother\tside.\tWhat\u2019s\ton\tthe\tother\tside?\tA\tlife\tfull\tof\texperiences\tyou\tvalue.\n(When\tyou\ttry\tyour\tfirst\tin\tvivo\texposures,\tfind\ta\ttrusted\tfriend\tto\taccompany\nyou\tso\tyou\thave\tsupport\tif\tyou\tstart\tto\tfeel\toverwhelmed.)\nPick\tsomething\tthat\tyou\u2019ve\tlong\tavoided\tbecause\tof\tanxiety.\tThis\tshould\tbe\nsomething\tthat\twill\tbe\thard\tbut\tthat\tyou\tcan\timagine\tpushing\tyourself\tto\tdo.\nExamples\tmight\tbe\tcalling\ta\tfriend\tor\trelative,\tgoing\tsomewhere,\tspeaking\tup\nin\ta\tgroup,\tasking\tfor\tsomething\tyou\tneed,\ttelling\tsomeone\tsomething\tyou\u2019ve\nneeded\tto\tsay\tfor\ta\tlong\ttime.\tTake\tdoing\tthe\ttask\tslowly.\tRemember,\tthe\nanxiety\twill\tbe\tthere\tas\tyou\tpush\tforth\tand\tthat\u2019s\tokay.\tHere\u2019s\thow:\n1.\n\t\nTake\taction:\tDo\tsomething\tyou\tavoid\tand\tfear\tthat\tblocks\tyou\tfrom", "source": "anxiety.pdf"}
{"id": "0fa6efdbf0bb-0", "page_content": "gaining\tsomething\timportant\tto\tyou.\n2.\n\t\nRein\tin\tfight-or-flight:\tBring\tdown\tphysiological\tarousal\tby\tpaying\nattention\tto\tyour\tbreathing.\tMake\teach\texhalation\tlonger\tthan\tthe\tone\nbefore.\n3\n\t\n.\n\t\nSupport\tyourself:\tTell\tyourself,\tas\tyou\tpush\tforward\ttoward\tyour\tgoal\nand\tfeel\tthat\tsurge\tof\tanxiety,\t\u201cI\tcan\tand\tI\twill\tpush\tthrough.\tI\tcan\tand\nI\twill\tpush\tthrough.\tI\tcan\tand\tI\twill\tpush\tthrough\t\u2026\t\u201d\nSTRATEGY:\tHOW\tDID\tIT\tFEEL?\nWhen\twe\u2019re\tanxious,\twe\tdon\u2019t\tfocus\tenough\ton\tthe\trelief\tand\teven\tpleasure\nwe\texperience\twhen\twe\tpush\tthrough\tthe\tanxiety\tand\tget\tto\tthe\tother\tside.\nTake\ta\tmoment\tnow\tto\tbe\taware\tof\twhat\tgood\tcame\tfrom\texposing\tyourself\nto\tthe\tsituation\tyou\thave\tpreviously\tavoided\tso\tyou\twill\tbe\tsure\tto\tdo\tit\tagain.\n\u2022\n\t\nDo\tyou\tfeel\tany\trelief\tin\tyour\tbody?\n\u2022\n\t\nDo\tyou\tfeel\tany\tpleasure\tor\tpride\tin\tknowing\tyou\tdid\tthe\tthing?\n\u2022\n\t\nDid\tanything\tgood\tcome\tfrom\tdoing\tit?\n\u2022\n\t\nCan\tyou\timagine\tdoing\tit\tagain\tor\tsomething\tsimilar?\n\u2022\n\t\nWhich\tmakes\tyou\tfeel\tbetter\tabout\tyourself,\tapproaching\tyour\tfears\tor\navoiding/escaping\tthem?\nGiving\n\t\nUp\tthe\tStruggle", "source": "anxiety.pdf"}
{"id": "0fa6efdbf0bb-1", "page_content": "avoiding/escaping\tthem?\nGiving\n\t\nUp\tthe\tStruggle\nIt\u2019s\ttempting\tto\tlive\tlife\tin\ta\tconstant\tstate\tof\tlonging.\tWe\tlong\tto\tnot\nexperience\tupsetting\tor\tanxious\tfeelings.\tWe\tlong\tto\twin.\tWe\tlong\tto\tbe\nbetter.\tWe\tlong\tto\tbe\tfree\tof\tpain\tand\tfull\tof\tpleasure.\tAnd\twe\tberate\nourselves\twhen\twe\tdon\u2019t\tachieve\twhat\twe\tlong\tfor.\tThis\tmind-set\tcan\tmake\nlife\tan\tendless\trace\tto\tget\tsomething,\tand\tthen\tsomething\telse,\tand\tthen\nsomething\telse.\tDeep\tdown\twe\tbelieve\tthis\tstruggle\tis\tone\tday\tgoing\tto\tlead\nto\tan\tend\tto\tall\tof\tour\tsuffering,\tan\tend\tof\twanting\tmore,\tand\tan\tend\tto\tever\nfeeling\tbad.\nThis\tbelief\tis\ta\tfantasy\tthat\tencourages\tanxiety\tto\tflourish.\tAnxiety\ton\nsome\tlevel\tis\tnever\tgoing\tto\tend.\tBelieving\tit\tcan\tsomehow\tbe\tcontrolled\tor\nerased\tbecomes\ta\tbarrier\tthat\tprevents\tpeople\tfrom\timproving\tthe\tquality\tof\ntheir\tlives\there\tand\tnow.\nTake,\tfor\texample,\tplanning\ta\tvacation.\tYou\tcan\tchoose\tto\tapproach\tthe\nplanning\twith\tanxiety,\tfrustration,\tor\taggravation.\tYou\tmight\tworry\tthat\tyou\nwon\u2019t\tbe\table\tto\tdo\twhat\tyou\twant\tto\tdo\ton\tthe\ttrip,\tthat\tthe\tflights\twill\tbe", "source": "anxiety.pdf"}
{"id": "2b5158be5950-0", "page_content": "horrendous,\tand\tthat\tall\tthe\tplanning\tis\ttaking\taway\ttime\tfrom\tother\tthings\nyou\tshould\tbe\tdoing.\tAt\ttimes\tyou\tmay\teven\ttell\tyourself,\t\u201cThis\ttrip\tisn\u2019t\nworth\tall\tthis\tplanning,\tugh,\tI\tgive\tup!\u201d\tBy\tthe\ttime\tyou\ttake\tthe\ttrip\tyou\tmay\nbe\tfilled\twith\tsuch\tresentment\tor\tannoyance\tover\tthe\tplanning\tand\t\npacking\nthat\tnothing\tabout\tthe\ttrip\twill\tquite\tmake\tyou\thappy.\tYou\treturn\thome\ndissatisfied\tand\tunfulfilled.\tYou\tvow\tto\ttake\tanother,\tbetter,\tmore\tperfect\ttrip\nin\tthe\tfuture.\nAlternatively,\tyou\tcan\taccept\tthe\tplanning\tprocess\u2014even\tembrace\tit.\tYou\nhave\tto\tdo\tit\tanyway,\tso\tyou\tmight\tas\twell\tenjoy\tit.\tYou\tcan\tconjure\ta\tfeeling\nof\texcitement\tand\timagine\tyour\tfuture\tpleasure\tas\tyou\tthink\tthrough\twhat\nyou\twant\tto\tdo.\tYou\tcan\tspend\ttime\tlooking\tat\tphotos,\treading\tarticles,\tand\ncreating\tan\tagenda.\tWhen\tyou\thit\tsetbacks,\tyou\tcan\tbe\tflexible\tand\tthink\tof\nother\tways\tto\tstill\tget\tmuch\tof\twhat\tyou\twant\tout\tof\tthe\ttrip.\nDealing\twith\tanxiety\tis\tsimilar,\tin\tthat\tthere\u2019s\ta\tchoice:\tOn\tthe\tone\thand,\nyou\tcan\tforfeit\tthe\tpresent\tmoment\tand\tsuccumb\tto\tanxiety,\tor\teven\tself-\ncriticism\tfor\t\nfeeling\n\t\nanxiety.\tOn\tthe\tother\thand,\tyou\tcan\tmake\troom\tfor\ta", "source": "anxiety.pdf"}
{"id": "2b5158be5950-1", "page_content": "anxiety.\tOn\tthe\tother\thand,\tyou\tcan\tmake\troom\tfor\ta\nlarger\texperience\tof\tyourself\tother\tthan\tas\tjust\tan\tanxious\tperson.\tIf\tyou\twant\nthe\tlatter,\twhen\tsetbacks\thit,\tadjust\tto\tthe\tnew\twave\tlike\tthat\tagile\tsurfer,\tor\ntake\ta\tturn\tin\ta\tdifferent\tdirection.\tDo\tthat\tand\tanxiety\u2019s\tinevitable\tpresence\nwill\tnot\tdominate\tand\trob\tyou\tof\tthe\tenriching\texperiences\tyou\tdeserve.\nGo\n\t\nDeeper\nExploring\tYour\tStruggle\nTake\tsome\ttime\tto\tsit\tdown\tand\tjournal\tabout\twhat\tyour\tstruggle\twith\nanxiety\tis\tlike\tfor\tyou.\tHere\tare\ta\tfew\tprompts\tto\tfocus\tyour\twriting:\n\u2022\n\t\nWrite\tabout\tthe\tways\tyou\thave\tattempted\tto\tfight\tanxiety.\tFor\nexample,\ttrying\tto\tanticipate\tfear/self-doubt/worry;\tmaking\tchoices\tin\nhopes\tthey\twill\tkeep\tanxiety\tat\tbay;\tspending\ttime\tproblem-solving\nabout\tthings\tthat\tcan\u2019t\tbe\tsolved;\ttrying\tto\tmake\tcertain\tthe\nunavoidable\tuncertainties\tfound\tin\tevery\tlife.\n\u2022\n\t\nMany\tpeople\tblame\tthemselves.\tConsider\tthe\tways\tyou\tmay\thave\nbeen\ttoo\thard\ton\tyourself\u2014judgmental\tand\tself-critical\u2014because\tyou\nfeel\tyou\t\u201cshouldn\u2019t\u201d\tbe\tstruggling\twith\tanxiety.\n\u2022\n\t\nConsider\thow\tmany\tparts\tof\tdays,\tweeks,\tand\tyears\thave\tbeen", "source": "anxiety.pdf"}
{"id": "2b5158be5950-2", "page_content": "consumed\tby\tanxiety.\tWhat\twould\tit\tbe\tlike\tto\tgive\tup\tthis\tstruggle\nand\taccept\tanxiety?\tWhat\twould\tyou\tdo\twith\tthe\tgift\tof\tthat\tfree", "source": "anxiety.pdf"}
{"id": "36f43380ce78-0", "page_content": "mental\tspace?\n\u2022\n\t\nAs\tyou\twrite,\tsee\tif\tyou\tcan\tconnect\twith\ta\tfeeling\tof\tcompassion\tfor\nyourself\tand\tfor\twhat\tyou\thave\tendured\tin\tyour\tstruggle.\nSTRATEGY:\n\t\nINVITING\tDIFFICULT\tEMOTIONS\nThis\tstrategy\tis\ta\tway\tto\tpractice\tgiving\tup\tthe\tfight\tagainst\tyour\temotions.\nInstead\tof\tstruggling\tagainst\tthem,\tyou\u2019re\tactually\tgoing\tto\tlean\tin\tto\nwhatever\temotions\tyou\tmight\tbe\texperiencing\u2014the\tpleasant\tand\tthe\nunpleasant.\tTry\tto\tactually\tinvite\tanxiety\t(and\tother\tunpleasant\tfeelings)\tto\ncome\tover\tyou.\n1.\n\t\nSit\tcomfortably\tin\ta\tquiet\tlocation.\tWhen\tanxiety\tappears,\tinstead\tof\nfighting\tit\t(\u201cThis\tis\twrong,\u201d\t\u201cMake\tit\tstop.\u201d),\tlet\tgo\tof\tcontrol\tand\tgive\nup\tthe\tstruggle.\tWelcome\tanxiety\tin\twith\topen\tarms:\t\u201cYes,\tI\tsee\tyou,\nanxiety,\tand\tthere\u2019s\tspace\tfor\tyou\there\twith\tme.\u201d\tMeet\tthe\tsurges\tof\nunease\tor\tworry\twith\twarm\tacceptance.\tYou\tcan\taccept\tyour\tfeelings\neven\tthough\tthey\tcause\tyou\tdiscomfort.\n2.\n\t\nYou\u2019re\tnot\tattempting\tto\tchange\tthe\tfeeling,\tpush\tit\taway,\tor\tkeep\tit\npresent.\tYou\u2019re\taware\tof\twhatever\tit\tis,\t\nas\tit\tis\n\t\n.\tYou\u2019re\tletting\tgo\tof\ncontrol\tin\tfavor\tof\tawareness.\n3.\n\t\nAs\tyou\texperience\tthe\tanxiety,\task\tyourself,\t\u201cWhat\telse\tmay\tbe\there?\u201d", "source": "anxiety.pdf"}
{"id": "36f43380ce78-1", "page_content": "Explore\tfor\tdeeper\temotions\tthat\tmay\tbe\thiding\tunder\tyour\tanxiety.\nMany\tanxious\tpeople\thave\tnot\tgrieved\tsomething\tfrom\ttheir\tpast\tor\nfully\tacknowledged\ta\thardship\tthey\tsuffered.\tFor\texample,\tperhaps\nyou\u2019re\t\nanxious\n\t\nabout\tyour\tpartner\tpossibly\tleaving\tyou.\tDig\tdeeper;\nwhat\tis\tthis\tworry\tconnected\tto\tfrom\tyour\tpast?\tWhen\tdo\tyou\nremember\tfirst\tfeeling\tanxiety\tover\tsomeone\tleaving?\tPerhaps\tyou\ntrace\tthis\tfeeling\tto\tyour\tparents\u2019\tdivorce\tand\tyour\tdad\tmoving\tout.\nNow\tinvite\tin\tthat\tsadness\tor\tanger;\tsee\tif\tyou\tcan\tnotice\twhere\tyou\nfeel\tit\tin\tyour\tbody.\tStick\twith\tthe\tfeelings.\n4.\n\t\nWork\tto\tuncover\tthe\troot\temotion\tto\twhich\teach\tanxiety\tbranch\tmay\nbe\tattached.\tOftentimes,\tgetting\tat\tthe\troot,\twhere\tthe\temotion\tfirst\npresented,\tcan\tentirely\trelieve\tthe\tanxious\tfeelings.\tTell\tthe\tfeelings\nthey\u2019re\twelcomed\there\twith\tyou.\tValidate\tthem\tas\treal\tand\tworthy\tof\nyour\tattention.\nSTRATEGY:\n\t\nTAKE\tYOUR\tANXIETY\tALONG\nFOR\tTHE\tRIDE", "source": "anxiety.pdf"}
{"id": "36e07db5ccdb-0", "page_content": "If\tyou\u2019re\tlike\tmany\tanxious\tpeople,\tfear\tand\tapprehension\tstop\tyou\tin\tyour\ntracks.\tYou\tfeel\tas\tif\tyou\thave\tto\twait\tfor\tanxiety\tto\tgo\taway\tbefore\tyou\tcan\nget\ton\twith\tyour\tlife.\tIt\u2019s\tactually\tthe\topposite:\tfor\tyour\tanxiety\tto\tdiminish,\nget\ton\twith\tyour\tlife\n\t\n!\n\u2022\n\t\nTake\ta\tmoment\tto\tidentify\tand\tbe\taware\tof\tyour\tanxiety.\tThen\ttask\nyourself\twith\tan\tactivity,\terrand,\tor\touting.\tThis\tdoesn\u2019t\thave\tto\tbe\tan\tall-\nday\tevent.\t(You\tcan\twork\tup\tto\tthat.)\tEven\tgoing\tto\tthe\tgrocery\tstore\tor\nrunning\ta\tfew\terrands\twhile\tin\tan\tanxious\tstate\twill\tdo\tthe\ttrick.\n\u2022\n\t\nMake\tsure\tyou\tfollow\tthrough\tcompletely.\tIn\tother\twords,\tdon\u2019t\tgive\tup\nonce\tyou\u2019re\tat\tthe\tgrocery\tstore\tor\tafter\tcompleting\tone\terrand.\tRemember,\nyou\u2019re\tapt\tto\tfeel\tanxious\twherever\tyou\tare,\tso\tyou\tmight\tas\twell\tget\tsome\nthings\taccomplished\twhile\tyou\u2019re\tanxious\t(and\tit\tmight\tjust\thelp\tyou\tto\tbe\nless\tanxious\tlater).\n\u2022\n\t\nOnce\tyou\tcomplete\tthe\ttask,\tsee\tif\tyour\tanxiety\tdecreased\tat\tall\tas\ta\tresult.\nEven\tif\tit\tdidn\u2019t,\tcongratulate\tyourself\tthat\tyou\tdid\twhat\tyou\tneeded\tto\tdo\nin\tspite\tof\tthe\tanxiety.\tDo\tit\tagain\twhen\tyou\thave\tan\topportunity.\nWRAP-\n\t\nUP\n\u2022", "source": "anxiety.pdf"}
{"id": "36e07db5ccdb-1", "page_content": "WRAP-\n\t\nUP\n\u2022\n\t\nAccepting\tthat\tanxiety\twill\tforever\tcome\tand\tgo\tis\tliberating.\n\u2022\n\t\nStopping\tthe\tstruggle\tagainst\tanxiety\tcreates\troom\tfor\tan\tenriching\tlife.\n\u2022\n\t\nIdentifying\tyour\tvalues\tand\tlarger\tgoals\twill\tenhance\tyour\tquality\tof\tlife.\n\u2022\n\t\nMaking\tchoices\tand\ttaking\taction\ton\tthese\tlarger\tgoals\tin\tspite\tof\tyour\nanxiety\tis\tempowering.\n\u2022\n\t\nFully\taccepting\tanxiety\trelieves\tanxiety.", "source": "anxiety.pdf"}
{"id": "2202d78a238c-0", "page_content": "CH\n\t\nAPTER\tSEVEN\nPutting\tthe\tTools\tto\tWork\nImplementing\tanxiety\ttechniques\ton\ta\troutine\tbasis\tmeans\tyou\tcan\nstart\tto\tmake\tchoices\tfor\tyourself\tthat\treflect\tyour\tlarger\tgoals\tand\nvalues,\n\t\nin\tspite\tof\tanxiety\n.\tYou\u2019re\tno\tlonger\tonly\tan\tanxious\nperson;\tyou\tare\ta\tperson\twho,\talong\twith\tanxiety,\thas\ta\trich\tand\nmeaningful\tlife.\tHere\tare\tways\tto\tturn\tthe\tstrategies\tyou\u2019re\nlearning\tinto\tconsistent\thabits\tthat\twill\tenrich\tyour\tlife\tfor\tthe\tlong\nterm.\nFrom\n\t\nStrategies\tto\tHabits\nRepeated\tuse\tof\tthese\ttechniques\tin\ta\tstructured,\tdetermined\tmanner\twill\nbring\tyou\trelief\tfar\tbeyond\tmanaging\tyour\tsymptoms.\tConsider\tthe\nchallenging\ttask\tof\tquitting\tsmoking.\tSmokers\tsay\tit\tusually\ttakes\tthree\nmonths\tfor\tnicotine\twithdrawal\tsymptoms\tto\tleave\tthe\tbody.\tThose\tthree\nmonths\trequire\tdeliberate\teffort\tto\tadopt\ta\tnew\tlearning\tpattern,\tbut\tthe\nrewards\tclearly\toutweigh\tthe\teffort.\tThree\tmonths\tis\tnothing\tcompared\tto\ta\nlonger,\thealthier,\tand\tmore\tsatisfying\tlife.\nSimilarly,\ttake\tthe\texample\tof\tJulia.\tJulia\tfelt\textremely\tanxious\tdriving\non\thighways\twith\tcongested\tlanes\tand\thigher\tspeed\tlimits.\tEach\ttime\tshe\ndrove\ton\ta\thighway,\tthe\tsame\tpattern\tof\tneurons\tfired\tand\ta\tpanic\tattack\tsoon", "source": "anxiety.pdf"}
{"id": "2202d78a238c-1", "page_content": "ensued.\tJulia\u2019s\tmind\treeled\twith\timagined\tbad\toutcomes.\tOver\ttime,\teven\tthe\nthought\tof\thighway\tdriving\ttriggered\tpanic.\tEventually\tshe\tstopped\tdriving\non\thighways\taltogether.\nIn\tthe\tmoment,\tavoiding\twhat\tmakes\tus\tanxious\tfeels\tlike\tthe\tfix.\tIn\tthe\nlong\trun,\tthe\tavoidance\tincreases\tanxiety.\tWith\ttreatment,\tJulia\tmade\ta\ncommitment\tto\tovercome\tthis\tanxiety.\tShe\tbegan\tby\tvisualizing\therself\ndriving\tand\tcoping\twell.\tShe\talso\tpracticed\tdeep\tbreathing\tto\trein\tin\tthe\tfight-\nor-flight\tresponse\tand\tsupportive\tself-talk:\t\u201cI\tcan\tand\tI\twill\tpush\tthrough\tto\nthe\tother\tside.\u201d\tAt\tfirst\tthe\told\tanxiety\treaction\tcame\tflooding\tback\tin.\tShe\npersevered.\tAfter\ttwo\tweeks\tof\tvisualizing,\tshe\tdrove\ton\ta\thighway\tagain.\nAfter\ttwo\tmonths,\tshe\twas\tregularly\tbehind\tthe\twheel\tand\treported\t\nthat\n\t\nher\nanxiety\thad\tdropped\tfrom\t10\tto\t5\ton\ta\tscale\tfrom\t1\tto\t10.\nJulia\tpushed\tthrough.\tNot\tonly\tdid\ther\tsymptoms\timprove\tbut\ther\tquality", "source": "anxiety.pdf"}
{"id": "a9434496573e-0", "page_content": "of\tlife\talso\timproved.\tShe\twas\tnow\table\tto\tspontaneously\tvisit\ther\tmom\tand\nfriends.\tMost\timportantly,\tshe\tfelt\tlike\tthe\tindependent\tand\tcapable\twoman\nshe\talways\tknew\therself\tto\tbe.\nPlanning\nReconsider\twhen\tyou\twill\tintegrate\tthe\ttechniques\tyou\tplanned\tin\t\nchapter\t4\ninto\tyour\tdaily\troutine.\tIf\tyou\thave\talready\tbegun\tto\tdo\tso,\tmaybe\tyour\nplanning\tis\tworking.\tIf\tyou\thave\tnot\tstarted\tto\tuse\tthe\tstrategies\tregularly,\nconsider\twhether\tyou\u2019ve\tmade\ta\trealistic\tplan.\tFor\texample,\tif\tyou\tcommit\tto\npracticing\tthe\tvarious\tstrategies\tfor\t20\tminutes\tat\tthe\tend\tof\tthe\tday\tand\tyou\naren\u2019t\tfollowing\tthrough,\tmaybe\ttwo\t10-minute\tsessions\tis\ta\tbetter\tway\tfor\nyou\tto\tstart.\nBe\tflexible\tand\topen\tto\tnew\tways\tof\tstructuring\tyour\tlife,\tbut\tdo\tschedule\ntime,\tideally\ta\tlittle\tbit\teach\tday,\tto\twork\ton\tanxiety\treduction.\nTrack\tYour\tProgress\nIt\u2019s\timportant\tto\tlong-term\tprogress\tthat\tyou\tset\tup\ta\tsystem\twhereby\tyou\ntrack,\tideally\ton\ta\tdaily\tbasis,\tthe\tstrategies\tyou\u2019re\tusing\tand\tthe\tintensity\tof\nyour\tanxiety.\nBelow\tis\tan\texample\tof\ta\tquick\tand\teasy\tway\tto\ttrack\tprogress.\tEach\tday,\ncheck\tany\tand\tall\t\nstrategies\n\t\nyou\tuse\tfrom\t\nchapters\t5\n\t\nand\t\n6\n\t\n.\tAlso\tbe\tsure\tto", "source": "anxiety.pdf"}
{"id": "a9434496573e-1", "page_content": "and\t\n6\n\t\n.\tAlso\tbe\tsure\tto\nrate\tyour\tanxiety\tfor\tthe\tday,\tusing\ta\t1\tto\t10\tscale,\twith\t1\tbeing\tentirely\nrelaxed\tand\t10\tbeing\tfull\tanxiety\tmeltdown.\tFor\texample:\tThe\t1\tto\t10\tscale\tis\na\tway\tto\tlook\tback\tand\tsee\tyour\tprogress.\tAt\tfirst\tyou\tmay\thave\tquite\ta\tfew\n8s\tor\teven\t10s,\tbut\tideally\tover\tthe\tcourse\tof\ta\tmonth,\tyou\u2019re\tgoing\tto\thave\nmore\tdays\twith\t5s\tor\teven\t4s.\nSTRATEGY\nMON\nTUES\nWEDS\nTHURS\nFRI\nSAT\nSUN\nWhat\tAre\tYou\nAvoiding?\nWhy\tAre\tYou\tAvoiding\nIt?\nIdentify\tTargets\n\u2713\nRein\tin\tFight-or-Flight\n\u2713\nDo\n\t\nWhat\tYou\tFear\nMeeting\tNew\tPeople\n\u2713\nBuilding\tUncertainty\nTolerance\n\u2713", "source": "anxiety.pdf"}
{"id": "ccb48ef4b62d-0", "page_content": "Acceptance\nValues\nCommitted\tAction\n\u2713\nImagine\ta\tScenario\nStop\tMissing\tOut!\nWatching\tYour\nThoughts\n\u2713\nIn\tVivo\tExposure\nHow\tDid\tIt\tFeel?\n\u2713\nInviting\tDifficult\nEmotions\nTake\tYour\tAnxiety\nAlong\tfor\tthe\tRide\nRate\tYour\tAnxiety\t1\tto\n10\tScale\n7\n3\n5\n2\n3\n6\n7\nGoal\tSetting\nWhen\tthe\trubber\tmeets\tthe\troad,\tand\tyou\thave\tto\tactually\tstart\timplementing\nyour\tplan,\tself-doubt\twill\tcreep\tin.\tSelf-doubt\tis\tthe\tenemy\tof\tinspiration\tand\nchange.\tIt\u2019s\tall\ttoo\ttempting\tto\tturn\tto\texcuses:\t\u201cIt\u2019s\ttoo\thard,\u201d\t\u201cIt\twill\ttake\nforever,\u201d\t\u201cThis\tis\tgoing\tto\tbe\tawful.\u201d\tAllow\tthat\tto\thappen\tand\tthe\tmental\nenergy\trequired\tto\timprove\twill\tbe\ttapped\tout.\nYou\twant\tto\tbe\treleased\tfrom\tyour\tstruggle\twith\tanxiety,\twhich\tis\twhy\nyou\u2019re\treading\tthis\tpage\tnow.\tHowever,\tfor\tmany,\tthe\tidea\tof\tchange\tbrings\non\tcompeting\tfeelings.\tYes,\tthere\tis\thope\tfor\tsomething\tbetter\tbut\talso\tfear\nthat\tyou\tcan\u2019t\tget\tthere.\tWhen\tdoubt\tlooms,\tremind\tyourself\tthat\t\nanxiety\tis\nhighly\tresponsive\tto\ttreatment\n\t\n.\tPeople\twho\tpractice\tthese\ttechniques\ton\ta\nregular\tbasis\tusually\timprove.\tThe\tneed\tfor\teffort\tdoesn\u2019t\tmean\tresults\twon\u2019t\ncome,\tit\tjust\tmeans\tit\twill\trequire\twork.", "source": "anxiety.pdf"}
{"id": "ccb48ef4b62d-1", "page_content": "come,\tit\tjust\tmeans\tit\twill\trequire\twork.\nTake\tthis\tmoment\tto\tset\ta\tcouple\tof\tgoals\tfor\tyourself\tbased\ton\twhat\tyou\nread\tin\t\nchapters\t5\n\t\nand\t\n6\n\t\n.\tThese\t\nshould\n\t\nbe\toverarching\tgoals\tthat\tyou\tcan\ncome\tback\tto\trepeatedly\tfor\tmotivation\tto\tstay\tthe\tcourse.\nMaybe\tyou\trecognize\tall\tyou\u2019ve\tmissed\tout\ton\tbecause\tof\tavoidance\nbehavior,\tand\tyou\twant\tto\tstop\tmissing\tout.\tOr\tperhaps\tyou\tbecame\tmore\nclearly\taware\tof\twhat\tis\tmeaningful\tand\tof\tvalue\tin\tyour\tlife,\tand\tyou\tset\tthe\ngoal\tof\tmaking\tspace\tfor\tthose\tvalues,\tregardless\tof\tyour\tanxiety.", "source": "anxiety.pdf"}
{"id": "9fdd396878ee-0", "page_content": "STRATEGY\tOF\tTHE\tDAY\nPick\ta\tfew\tstrategies\tfrom\tthis\tsection\tthat\tyou\tcan\tincorporate\ton\ta\tdaily\nbasis.\tFor\texample,\tan\texcellent\tdaily\tstrategy\tthat\tis\tquite\tgrounding\tis\n\u201cWatching\tYour\tThoughts\u201d\n\t\n.\tSit\tquietly\teven\tfor\tfive\tminutes\tand\tobserve\nyour\tthoughts,\tsimilar\tto\twatching\tclouds.\tThoughts\twill\tarise,\tand\tthey\twill\npass\tby\u2014you\tdon\u2019t\thave\tto\trespond,\tyou\tonly\thave\tto\tobserve\tthem.\tOr\tsit\nquietly\tand\tpractice\tacceptance\tof\tsomething\ttroubling\tyou,\tor\tinvite\tyour\nanxiety\tin\tand\taccept\tthose\tfeelings\tand\tsensations.\nAnother\thelpful\tstrategy\tis\t\n\u201cTake\tYour\tAnxiety\tAlong\tfor\tthe\tRide\u201d\n\t\n.\tIn\nthis\tcase,\tyou\tcommit\tto\tkeeping\tup\twith\ttasks\tand\tcommitments,\teven\twhen\nyou\u2019re\tin\tan\tanxious\tstate.\tYou\tsimply\ttell\tthe\tanxiety,\t\u201cAlright,\tI\tknow\nyou\u2019re\tthere;\tyou\u2019re\tjust\tgoing\tto\thave\tto\tcome\talong\twith\tme\ttoday!\u201d\nSTRATEGY\n\t\nOF\tTHE\tWEEK\nPick\ta\tfew\tlarger\tstrategies\tthat\tyou\tcan\twork\tinto\tyour\troutine\tat\tleast\tthree\ntimes\tthis\tweek.\nA\tgood\tplace\tto\tstart\tand\tone\tthat\twill\timmediately\tboost\tyour\tmood\tand\ndecrease\tanxiety\tis\tto\tspend\tsome\ttime\teach\tweek\ton\tcommitted\taction\u2014this\ncould\tbe\tspending\ttime\twith\ta\tloved\tone\tor\tvolunteering\tat\ta\tlocal\thomeless", "source": "anxiety.pdf"}
{"id": "9fdd396878ee-1", "page_content": "shelter/animal\trescue\tcenter.\tTaking\tpractically\tany\taction,\tno\tmatter\thow\nsmall,\tthat\tmatches\tyour\tvalues\twill\tinspire\tyou\tand\talso\tlessen\tanxiety,\teven\nif\tonly\tslightly.\nGo\n\t\nDeeper\nCreate\tYour\tWeekly\tStrategies\tCalendar\nRevisit\tthe\tweekly\tstrategies\tcalendar\tyou\tcreated\tin\tchapter\t4\t(\nhere\n\t\n).\nTake\ta\tmoment\tto\tlook\tover\tthe\tcurrent\tmonth.\tIf\tyou\thave\tnot\talready\ndone\tso,\twrite\tin\twork,\tsocial,\tand\tfamily\tappointments\tand\ncommitments.\nPeople\tmake\tgreat\tprogress\tby\tsimply\tcommitting\tto\tusing\tone\tstrategy\non\ta\tdaily\tbasis.\tThis\tcan\tbe\ta\tsimple/easy\tstrategy,\tbut\tdoing\tit\tdaily\nencourages\tthe\thabit\tto\tbecome\tgradually\tmore\tautomatic.\tWrite\tin\tone\nstrategy\tfrom\t\nchapters\t5\n\t\nand\t\n6\n\t\nthat\tyou\u2019re\twilling\tto\tcommit\tto\tusing\nevery\tday\tof\tthe\tmonth.\tWhen\tyou\trealize\tyou\tmissed\ta\tday(s),\twhich\nwill\toccasionally\thappen,\tjust\tpick\tup\twhere\tyou\tleft\toff.", "source": "anxiety.pdf"}
{"id": "7b19a3caf5ec-0", "page_content": "Assess\twhat\u2019s\tcoming\tup\tby\tdigitally\tor\tmanually\tmarking\tred,\tyellow,\nand\tgreen\tzones\ton\tyour\tcalendar.\tRed\tzones\tare\tthose\tthat\tare\tmore\nanxiety\tfueled,\tgreen\tare\tthose\twhere\tyou\texpect\tto\tbe\tfairly\tat\tease\tand\nfeel\tless\tinternal\tpressure,\tand\tyellow\tare\tin\tthe\tmiddle,\twhere\tyou\nimagine\tyou\twill\tfeel\tneither\tvery\tanxious\tnor\tvery\trelaxed.\nTake\n\t\na\tstep\tback\tand\tlook\tat\thow\tmuch\tof\tyour\tmonth\tis\tred\tand\thow\nmuch\tis\tgreen.\tIf\tthere\u2019s\ta\tpredominance\tof\tred,\tyou\u2019re\tlikely\tcarrying\ntoo\tmuch\tdread\tabout\tyour\tactivities,\twhich\tis\tno\tway\tto\tlive.\tOne\tof\tthe\nsingle\tbest\tways\tto\timprove\tmood\tis\tto\thave\tthings\tto\tlook\tforward\tto.\nCan\tyou\treduce\tthe\tred\ton\tyour\tcalendar\tand\tincrease\tthe\tgreen?\tEven\ta\nfew\teliminations\tcan\tmake\ta\tnoticeable\tdifference.\nOn\tdays\tor\ttimes\twhere\tyou\tanticipate\tanxious\ttriggers,\tor\tsee\ta\tred\tzone\non\tyour\tcalendar,\twrite\tdown\ta\tstrategy\t(or\tstrategies)\tthat\tyou\tthink\twill\nbe\tparticularly\tsuited\tfor\tthat\tspecific\ttrigger.\tFor\texample,\tif\tit\u2019s\ta\ndreaded\tsocial\tencounter,\tyou\tmight\tput\ton\tyour\tcalendar\tto\t\u201cpractice\nacceptance,\u201d\tor\t\u201cpractice\tbeing\tassertive\tin\tsocial\tsituations.\u201d\tOr\tif\tit\u2019s", "source": "anxiety.pdf"}
{"id": "7b19a3caf5ec-1", "page_content": "something\tyou\twant\tto\tavoid\tbut\tneed\tto\tapproach,\tyou\tmight\tpractice\n\u201cimaginal\texposure,\u201d\twhere\tyou\tvisualize\tyourself\tdoing\tthe\tthing\tyou\nwant\tto\tavoid.\nCheck-\n\t\nIn\nOne\tof\tthe\treasons\tweekly\tpsychotherapy\tis\tso\teffective\tfor\ttreating\tanxiety\tis\nthat\tthe\tregular\tmeeting\tserves\tas\ta\tcue\tfor\tthe\tbrain,\ta\treminder\tof\tthe\nultimate\tgoal\u2014a\tsense\tof\tpeace\tand\twell-being\u2014and\tthe\ttools\tneeded\tto\tget\nthere.\tYou\tcan\tdo\tthis\ton\tyour\town,\tbut\tdo\tcommit\tto\tchecking\tin\twith\nyourself\ton\ta\tregular\tbasis.\tUse\tthis\ttime\tto\tnote\tyour\tprogress\tand\tproblem\nsolve\tabout\twhat\tyou\tcould\ttweak\tor\tdo\tdifferently\tto\tbe\teven\tmore\nsuccessful.\tThe\tkey\tis\tto\tbe\tflexible\tand\ttry\tthings\tdifferently\tif\tyour\tanxiety\nis\tnot\timproving,\tbut\tdon\u2019t\tgive\tup.\tIt\ttakes\tflexibility\tand\tpatience,\tbut\tease\nand\tcalm\tawait.\nHow\tDid\tYou\tDo?\nStart\tby\treflecting\ton\thow\tyou\u2019re\tdoing\tevery\tcouple\tof\tdays.\tThen\tas\tyou\nnotice\tyour\tsymptoms\timproving,\tcheck\tin\tonce\ta\tweek\tand\tthen\teventually\nmonthly.\n\u2022\n\t\nHow\tsuccessful\twere\tyou\twith\tyour\tdaily\tgoals?\n\u2022\n\t\nHow\tabout\tyour\tweekly\tgoals?\n\u2022\n\t\nBased\ton\tthe\t1\tto\t10\tscale,\tare\tyou\tnoticing\tany\tsymptom\timprovement?", "source": "anxiety.pdf"}
{"id": "1d3d1c796e95-0", "page_content": "Improvement\tmay\tbe\tsubtle\tat\tfirst,\tbut\tany\treduction\tin\tthe\tintensity\tof\tyour\nanxiety,\teven\tgoing\tfrom\tan\t8\tto\ta\t7,\tis\tan\timprovement.\tIf\tyou\tweren\u2019t\tas\nsuccessful\tas\tyou\u2019d\tlike,\ttry\tthings\tdifferently.\tRemind\tyourself\tthat\tyou\twant\nthis,\tand\tyou\tcan\tand\twill\tdo\tit.\nSTICKING\n\t\nWITH\tIT\nIt\ttakes\tpractice\tto\tintegrate\tnew\tanxiety-reduction\troutines\tinto\tyour\thabitual\nthinking\tand\tday-to-day\tlife.\tPerseverance\trequires\tthat\tyou\tdo\tnot\tbeat\nyourself\tup\tfor\tsetbacks.\tAny\ttime\twe\tmake\ta\tchange\tor\tlearn\tsomething\tnew,\nwe\texperience\tdisappointments\tand\tobstacles.\tUse\tsetbacks\tas\tlearning\ttools,\nteaching\tyou\twhat\tto\tdo\tdifferently\tnext\ttime.\tThen\tstart\tagain.\nNo\tmatter\twhat\tthe\tmoment,\tthe\tday,\tor\tthe\tweek\tis\tlike,\tthe\tkey\tis\tto\tnot\tgive\nup.\tYou\tcan\tstart\tagain\tat\tany\ttime.\tCultivate\tpatience\tand\tcompassion\tfor\nyourself.\tYou\tare\tbrave\tto\tdedicate\tyourself\tto\tchanging\tyour\tlife.\tYou\twill\tbe\nrewarded\tfor\tyour\twork!", "source": "anxiety.pdf"}
{"id": "12284c551139-0", "page_content": "What\n\t\nYou\u2019ll\tLearn\tin\tThis\tSection\nOnce\tagain,\tcall\tto\tmind\tthe\timage\tof\ta\ttriangle\twith\t\u201cFeelings\u201d\tin\none\tcorner,\t\u201cBehavior\u201d\tin\tanother,\tand\t\u201cThoughts\u201d\tin\tthe\tthird.\tAs\nwe\u2019ve\tseen,\tworking\tin\tany\tcorner\tof\tthis\ttriangle\twill\tchange\tthe\nother\ttwo.\tIn\tthis\tsection,\twe\u2019re\tgoing\tto\trelieve\tyour\tanxious,\nrepetitive\tthought\tpatterns.\tAnxious\tthinking\tmeans\tyou\u2019re\nfrequently\tflooded\tby\trepetitive\tand\tintrusive\tthoughts.\tYou\twish\nyou\tcould\tturn\tyour\tmind\toff,\tbut\tthe\tcatastrophic\tor\tworried\nthoughts\tjust\tkeep\tcoming.\tFeeling\tmentally\ton\tedge\tin\tturn\tfuels\nanxious\tfeelings\tand\tavoidance\tbehaviors.\nFor\texample,\timagine\treceiving\tan\tinvitation\tto\ta\tfriend\u2019s\nbirthday\tparty.\tYou\tmight\timmediately\tthink\tsomething\tlike,\t\u201cNo\none\tis\tgoing\tto\ttalk\tto\tme\tif\tI\tgo.\tI\u2019ll\tfeel\tawkward.\u201d\tIf\tyou\thave\nthat\tthought\toften\t\nenough,\n\t\nor\tjust\tbelieve\tit\tenough,\tyou\tmight\tend\nup\tskipping\tthe\tparty,\teven\tthough\tyou\tlike\tyour\tfriend\tand\tdon\u2019t\nwant\tto\tmiss\tout.\tOr\tif\tyou\tdo\tgo\tto\tthe\tparty,\tyour\tanxious\tthinking\nmight\tnag\tat\tyou\tthe\twhole\ttime,\tmaking\tit\tan\tordeal\tinstead\tof\tthe\nfun\texperience\tit\tshould\tbe.", "source": "anxiety.pdf"}
{"id": "12284c551139-1", "page_content": "fun\texperience\tit\tshould\tbe.\nThe\tstrategies\tin\tthis\tsection\twill\thelp\tyou\tchallenge\tthe\tkinds\nof\tanxious\tthoughts\tthat\tinterfere\twith\tyour\tquality\tof\tlife.\tThe\tkey\nthing\tI\thope\tthis\tchapter\tteaches\tyou\tis\tthat\tyou\tcan\u2019t\tbelieve\neverything\tyou\tthink.\tWe\u2019ll\texplore\twhy\tour\tthoughts\toften\tneed\tto\nbe\tchallenged,\tand\tyou\u2019ll\tlearn\tspecific\tstrategies\tthat\tcan\tbe\tused\nto\tdo\tjust\tthat.", "source": "anxiety.pdf"}
{"id": "4bdc9f0393c7-0", "page_content": "CH\n\t\nAPTER\tEIGHT\nThoughts\tvs.\tReality\nDon\u2019t\tBelieve\tEverything\tYou\tThink\nYou,\tyour\tresilience,\tand\tyour\tcapacity\tfor\tgrowth\tare\tactually\tmuch\tstronger\nthan\tyour\tanxious\tthoughts\u2014although\tit\tprobably\tdoesn\u2019t\tfeel\tlike\tthat\tmost\nof\tthe\ttime.\tFor\tthe\tanxious\tmind,\ta\tflood\tof\tworry\tcan\trise\tin\ta\tmatter\tof\nminutes,\tsweeping\tyou\taway\tto\ta\tplace\twhere\twhat\tbegan\tas\ta\tpassing\nthought\tbecomes\tin\tyour\thead\tan\tabsolute\ttruth.\tIf\tyou\twatch\tyour\tthoughts\ncarefully,\tyou\twill\tcatch\tyourself\tjumping\tto\textremes\tand\tgeneralizations.\nImagine\tyou\tget\ta\tticket\tfor\ta\tminor\tfender\tbender\tand\tthen\tyou\thave\tthe\nthought,\t\u201cWhat\tif\tthey\tsue\tme?\u201d\tAnxiety\tquickly\tevolves\tthat\tthought\tinto,\n\u201cThey\t\nare\n\t\ngoing\tto\tsue\tme!\u201d\tOr\tsay\tyou\tget\tsome\tnegative\tfeedback\tat\twork\nand\thave\tthe\tthought,\t\u201cMy\tboss\tsees\tproblems\twith\tmy\twork.\u201d\tAnxiety\tsteps\nin,\tand\tthe\tthought\t\nbecomes,\n\t\n\u201cI\u2019m\tgoing\tto\tget\tfired.\u201d\tOr\tyou\trealize\tyour\nmom\thasn\u2019t\treturned\tyour\tphone\tcalls\tand\tyou\twonder\twhy.\tAnxiety\tturns\nwondering\tinto,\t\u201cShe\tmust\thave\thad\tan\taccident.\u201d\tOr\tyou\trealize\tyour\tpartner\nhasn\u2019t\treturned\ta\ttext\tall\tday\tand\tyou\tworry,\t\u201cMy\tpartner\tdoesn\u2019t\tcare\tabout", "source": "anxiety.pdf"}
{"id": "4bdc9f0393c7-1", "page_content": "me\tanymore,\u201d\tquickly\tfollowed\tby,\t\u201cHe\u2019s\tleaving\tme!\u201d\tThis\tpattern\tof\ttaking\none\tsmall,\tworrisome\tthought\tto\tan\textreme\tcan\talso\tbe\tinitiated\tby\ta\nphysical\tsensation:\t\u201cMy\theart\tis\tbeating\tfast\t\u2026\tI\tmust\tbe\thaving\ta\theart\nattack!\u201d\tThere\tare\tall\tsorts\tof\tfrightening,\tunlikely\tplaces\tyour\tanxious\nthoughts\twill\ttake\tyou\u2014but\tonly\tif\tyou\tlet\tthem!\tBelieve\tit\tor\tnot,\tyou\tcan\nintervene\tand\tslow\tthis\tprocess\tdown.\nImagining\tcatastrophes\tand\tworst-case\tscenarios\tis\temotionally\tdraining\nand\tkeeps\tus\tfrom\tbeing\tfully\tpresent\tin\tthe\there\tand\tnow.\tBut\twe\tcan\tlearn\nto\tsort\tour\tthoughts\tso\tthat\tthings\tlike\tover-the-top\tspeculations\tand\tblack-\nand-white\tthinking\tare\tmoved\tto\tthe\t\u201cdiscard\u201d\tpile,\tat\tleast\tuntil\tyou\thave\nsolid\tevidence\tthat\tthose\tthoughts\tare\trealistic.\tStart\tsorting\thelpful\tfrom\nunhelpful\tthoughts\tby\ttaking\ta\tlittle\ttime\t(even\tif\tonly\ta\tfew\tmoments)\tto\nslow\tdown\tand\tbecome\taware\tof\twhat\tyou\u2019re\tthinking\tbefore\tyou\treact.\nWhen\twe\tslow\tdown,\twe\tcreate\tspace\tto\tobserve\tour\tthoughts\tand\tsee\tif\nthey\u2019re\tas\trealistic\tas\tthey\tmight\tseem\tinitially.\tSo\tthe\tthought,\t\u201cI\u2019m\tgoing\tto\nget\tfired\u201d\tbecomes\t\u201cI\u2019m\thaving\tthe\tthought\tthat\tI\u2019m\tgoing\tto\tget\tfired.\u201d\tThe", "source": "anxiety.pdf"}
{"id": "4bdc9f0393c7-2", "page_content": "thought,\t\u201cMy\tgirlfriend\tis\tbreaking\tup\twith\tme\u201d\tbecomes\t\u201cI\u2019m\thaving\tthe\nthought\tthat\tshe\u2019s\t\nbreaking\n\t\nup\twith\tme.\u201d\tTaking\ta\tmore\tcurious\tand", "source": "anxiety.pdf"}
{"id": "cfdf3ff094a4-0", "page_content": "observational\tstance\tmakes\troom\tto\tchallenge\tthe\taccuracy\tof\tyour\tthoughts\nand\tweigh\ttheir\tusefulness\tto\tyou.\nSTRATEGY:\t\u201cTHINKING\tABOUT\u201d\tVS.\n\u201cEXPERIENCING\u201d\nThis\tstrategy\tchallenges\tyour\tthoughts\tin\ta\tnew\tway.\tThe\texercise\tis\tdesigned\nto\thelp\tyou\tdistinguish\tbetween\tyour\tactual\texperience\tand\tyour\ninterpretation\n\t\nof\twhat\tyou\u2019re\texperiencing.\tWhen\twe\tobserve,\tnot\toverthink,\nwe\tbecome\tliberated\tfrom\tanxiety.\n1.\n\t\nBring\tall\tyour\tattention\tto\tyour\theartbeat.\tPlace\ta\thand\ton\tyour\theart.\nOr\tsee\tif\tyou\tcan\tturn\tyour\tawareness\tinward\tand\tactually\tfeel\tthe\nbeating\twithin\tyour\tchest.\n2.\n\t\nDistinguish\tthoughts\tfrom\texperience.\tThoughts\tmight\tbe,\t\u201cI\tcan\u2019t\nfind\tmy\theartbeat,\u201d\tor\t\u201cMy\theart\tis\tbeating\ttoo\tfast,\u201d\tor\t\u201cI\tworry\tI\nhave\ta\theart\tcondition.\u201d\tRather\tthan\tjudgment\tor\tanalysis\tof\tyour\nheartbeat,\texperience\tyour\theartbeat,\tbecome\taware\tof\tits\trhythm.\tHow\ndoes\tit\tfeel\tthumping\tagainst\tthe\tpalm\tof\tyour\thand?\n3.\n\t\nLike\tfinding\tthe\tbeat\tin\ta\tsong,\tyour\tawareness\tis\tless\tthought-focused\n(\u201cDid\tI\tget\tthat\tlyric\tright?\u201d)\tand\tmore\texperience-focused\t(\u201cThump,\nthump,\tthump.\u201d).\n4\n\t\n.\n\t\nSense\tyour\tchest\trising\tand\tfalling\tin\trhythm\twith\tthe\tsensation\tof", "source": "anxiety.pdf"}
{"id": "cfdf3ff094a4-1", "page_content": "Sense\tyour\tchest\trising\tand\tfalling\tin\trhythm\twith\tthe\tsensation\tof\nyour\theart\u2019s\tbeating.\tSee\tif\tyou\tcan\tnotice\thow\tyour\theartbeat\ndecreases\tas\tyou\tobserve\tit\tor\tincreases\tas\tyou\tbecome\tcaught\tup\tin\nyour\tthoughts.\nSTRATEGY:\n\t\nRECORD\tYOUR\tTHOUGHTS\nKeeping\ta\trecord\tof\tyour\tthoughts\tis\ta\tpowerful\tstrategy\tfor\tbreaking\tout\tof\nthe\tanxiety\tspiral.\tInstead\tof\tthose\tthoughts\tgoing\taround\tand\taround\tin\tyour\nhead,\twriting\tis\ta\tway\tto\texamine\tthem\tin\ta\tmore\trealistic,\tless\temotional\nlight.\tThis\tkind\tof\treflection\tputs\tyou\tin\tcontrol\tof\tyour\tthoughts\tinstead\tof\nyour\tthoughts\tcontrolling\tyou.\tThen\tyou\u2019re\tno\tlonger\treacting\tto\tunrealistic,\nover-the-top\tthinking\tthat\tonly\tramps\tup\tyour\tanxiety.\nUse\tthis\texercise\twhen\tyou\tbecome\taware\tyou\u2019re\texperiencing\tanxiety\tso\nyou\tcan\tget\tbetter\tat\tcatching\tyour\tthoughts\tearly,\tbefore\tthey\tmushroom.\nThis\tstrategy\talso\thelps\twhen\trevisiting\tan\tanxious\tmoment\tafter\tthe\tfact.\nIdentify\ta\tsituation/interaction/image/thought\tstream\tthat\tbrings\tabout\nanxiety\tfor\tyou.", "source": "anxiety.pdf"}
{"id": "81442251be27-0", "page_content": "\u2022\n\t\nWhat\tis/was\tthe\thardest\tthing\tabout\tthis\tsituation?\n\u2022\n\t\nWhat\tis/was\tyour\tfear\tin\tthis\tsituation?\n\u2022\n\t\nWhat\tis/was\tyour\timagined\tworst-case\tscenario?\n\u2022\n\t\nWhat\tthoughts\twere\trunning\tthrough\tyour\tmind\tduring\tthe\tevent\tor\tafter\tor\neven\tnow\tas\tyou\trevisit\tit?\n\u2022\n\t\nRate\thow\tmuch\tyou\tbelieve\teach\tof\tthese\tthoughts.\t(Use\ta\t1\tto\t10\tscale,\nwith\t1\tbeing\tyou\tdon\u2019t\tbelieve\tit\tat\tall,\tand\t10\tbeing\tyou\tbelieve\tit\ncompletely.)\nCome\tback\tto\tthis\texercise\tin\ta\tday\tor\ttwo,\tor\teven\ta\tfew\thours,\tand\trevisit\nhow\tmuch\tyou\tbelieve\tthese\tthoughts\tnow.\nWhen\tYour\tThoughts\tWork\tAgainst\tYou\nWhen\twe\u2019re\tcaught\tup\tin\tanxious\tthinking,\tour\tthoughts\t\nfeel\n\t\nentirely\treal\tand\naccurate\tand\tso\tthey\tkeep\tus\tkeyed\tup.\tIn\ttruth,\tthe\tanxious\tmind\tisn\u2019t\tso\ngood\tat\tdifferentiating\tthe\treal\tfrom\tthe\tunreal.\tIn\tthis\tvirtual\tworld,\twe\tfeel\nas\tanxious\tand\tfrightened\tas\twe\twould\tif\tour\tfear\twas\tbased\ton\tsomething\nreally\thappening.\tHowever,\tin\treality,\tnothing\tterrible\tis\tgoing\ton\tand\tthere\nmay\tbe\tlittle,\tif\tany,\tchance\tour\tfeared\tscenarios\twill\tever\thappen.", "source": "anxiety.pdf"}
{"id": "81442251be27-1", "page_content": "There\tare\ta\tnumber\tof\tbiases\twe\u2019re\tall\tprone\tto\tthat\tintensify\tanxiety.\nFamiliarizing\tyourself\twith\tthese\t\u201cerrors\tin\tthinking\u201d\twill\thelp\tyou\tcatch\nexaggerated\tor\tinaccurate\tthought\tpatterns.\tHere\tare\ta\tfew\tof\tthe\tmore\ncommon\tones:\nAll-or-nothing\tthinking:\n\t\nThings\tare\tall\tgood\tor\tall\tbad;\tyou\tare\tperfect\tor\ta\nfailure.\nOvergeneralizing:\n\t\nIf\tsomething\tnegative\thappens\tin\tone\tsituation\tit\tmeans\tit\nwill\thappen\tin\tall\tfuture,\tsimilar\tsituations.\nCatastrophizing:\n\t\nYou\tlook\tto\tthe\tfuture\twith\tsweeping\tnegativity\tand\nforecast\tdisaster\tinstead\tof\tmore\trealistic\tpossibilities.\nLabeling:\n\t\nApplying\ta\tfixed,\tglobal\tlabel\ton\tyourself\tor\tothers\twithout\nincluding\tany\tcontext.\t(\u201cI\u2019m\ta\tloser,\u201d\t\u201cI\u2019m\tbad,\u201d\t\u201cI\u2019m\tinadequate,\u201d\t\u201cI\u2019m\ta\nburden.\u201d)\n\u201cShould\u201d-ing\tand\t\u201cmust\u201d-ing:\n\t\nYou\thave\trigid\texpectations\tfor\thow\tyou\nshould\n\t\nor\t\nmust\n\t\nact,\tand\twhen\tthese\tunreasonable\texpectations\taren\u2019t\tmet,\tyou\nforecast\thorrendous\tconsequences.\nEach\ttime\tyou\tsuccessfully\tidentify\tan\terror\tin\tthinking,\tyour\tanxiety\twill", "source": "anxiety.pdf"}
{"id": "e14f59ff0bf1-0", "page_content": "decrease\tbecause\tyou\u2019re\table\tto\tsee\tthe\tsituation\tat\thand\tmore\trealistically,\tor\nat\tleast\tentertain\tother\tpossibilities.\nSTRATEGY:\tDOWNWARD\tARROW\nTECHNIQUE\nThe\tdownward\tarrow\ttechnique\tis\teffective\tfor\tidentifying\twhat\tdeeper\tbelief\nyou\thold\tabout\tyourself\tthat\tis\ttriggering\u2014and\tdriving\u2014your\tanxious\nthoughts.\tIn\tcognitive\tbehavioral\ttherapy,\tcore\tbeliefs\tare\tdescribed\tas\tyour\nmost\tcentral\tthoughts\tabout\tyourself\tand\tthe\t\nmeaning\n\t\nyou\tascribe\tto\tthe\nnormal\tdifficulties\twe\tall\tface.\tWhen\ta\tcore\tbelief\tis\tactivated,\tyour\tbrain\nswitches\tinto\ta\tmode\tin\twhich\tyou\ttake\tin\tonly\tinformation\tthat\tsupports\tthe\nbelief,\tand\tdisregard\tanything\tthat\tmay\tchallenge\tit.\tThis\ttraps\tyou\tin\ta\nfeedback\tloop\tof\tbiased\tthoughts\tgenerated\tby\tthat\tcore\tbelief.\nWhen\tyou\u2019re\tcaught\tup\tin\tnegative\tcore\tbeliefs,\tit\tbecomes\tdifficult\tto\nthink\trealistically\tabout\tthe\tevents\tin\tyour\tlife.\tLearning\tto\tidentify\tand\nchallenge\tour\tcore\tbeliefs\tmeans\tthese\tflawed\tideas\tno\tlonger\tmake\tdecisions\nfor\tus.\nNegative\tcore\tbeliefs\ttypically\tfall\tinto\ttwo\tgeneral\tcategories:\tbeliefs\nassociated\twith\t\nhelplessness\n\t\nand\tbeliefs\tassociated\twith\t\nunlovability\n\t\n.\tSee\tif\nany\tof\tthe\texamples\tbelow\tsound\tfamiliar\tto\tyou.\nExamples\tof\tHelpless\tCore\tBeliefs\nI\u2019m\ta\tfailure.", "source": "anxiety.pdf"}
{"id": "e14f59ff0bf1-1", "page_content": "Examples\tof\tHelpless\tCore\tBeliefs\nI\u2019m\ta\tfailure.\nNothing\tI\tdo\twill\tmake\ta\tdifference.\nI\u2019m\thelpless.\nI\u2019m\tinadequate.\nI\u2019m\tweak.\nExamples\n\t\nof\tUnlovable\tCore\tBeliefs\nI\u2019m\tunworthy.", "source": "anxiety.pdf"}
{"id": "db63d3e99642-0", "page_content": "I\u2019m\tbad.\nI\u2019m\tunlikable.\nI\u2019m\tunwanted.\nI\u2019m\tnot\tgood\tenough.\nThe\tdownward\tarrow\ttechnique\thelps\tyou\tlook\tbeneath\tthe\tsurface\tof\tyour\nanxious\tthoughts\tto\tsee\twhat\u2019s\treally\tdriving\tthem.\tTo\tfind\tyour\tcore\tbeliefs,\nrecord\tyour\tanxious\tthoughts,\tand\tthen\task\tyourself,\t\u201cIf\tthat\tthought\twere\ntrue,\twhat\twould\tit\tmean\tabout\tme\tas\ta\tperson?\u201d\nLet\u2019s\tuse\tAva\u2019s\tanxious\tthoughts\tas\tan\texample:\n\u201cI\u2019m\tworried\tI\u2019m\tnot\tgoing\tto\tcomplete\tmy\treport\tfor\twork\ton\ttime.\tI\nsecond-guess\tmy\tevery\tmove.\tI\tliterally\tcan\u2019t\tstop\tobsessing\tabout\twork\teven\nfor\ta\tfew\tmoments.\u201d\nHere\tis\tthe\tdownward\tarrow\ttechnique:\nWhat\tdoes\tit\tmean\tabout\tyou\tas\ta\tperson\tif\tyou\tdon\u2019t\tcomplete\tthe\treport?\n\u201c\n\t\nThat\tI\u2019m\tletting\tmy\tteam\tdown.\u201d\nWhat\tdoes\tit\tmean\tabout\tyou\tif\tyou\tlet\tyour\tteam\tdown?\n\u201cMy\tcolleagues\twon\u2019t\trespect\tme.\u201d\nWhat\tdoes\tit\tmean\tabout\tyou\tif\tyour\tcolleagues\tdon\u2019t\trespect\tyou?\n\u201cThat\tI\tfailed.\u201d\nThis\treflects\ta\thelplessness\tcore\tbelief.\tDeep\tdown,\tAva\tbelieves\tshe\tis\ninadequate\tas\ta\tperson.\tLikely\tshe\tis\tunderestimating\ther\tcompetence\t(more\non\tthis\tlater).", "source": "anxiety.pdf"}
{"id": "5c5f48c2bf6a-0", "page_content": "Get\tyour\tnotebook\tand\ttry\tthe\tfollowing\texercise\tto\tget\tat\tyour\tcore\nbeliefs.\nIdentify\ta\tsituation/interaction/image/thought\tstream\tthat\tbrings\tabout\nanxiety\tfor\tyou.\n1.\n\t\nRecord\tthe\tfearful/anxious\tthoughts\tyou\thave\tabout,\tor\twhen\tyou\u2019re\nin,\tthe\tsituation/interaction/image/thought\tstream\t(or\trevisit\twhat\tyou\nlogged\tfor\tthe\t\n\u201cRecord\tYour\tThoughts\u201d\tstrategy\n\t\n).\n2.\n\t\nFor\teach\tthought\tlisted,\task\tyourself,\t\u201cIf\tthis\tthought\twere\ttrue,\twhat\ndoes\tit\tmean\tabout\tme\tas\ta\tperson?\u201d\n3\n\t\n.\n\t\nEach\ttime\tyou\tunderstand\twhat\tthat\tthought\tmeans\tabout\tyou,\twrite\tit\ndown.\n4.\n\t\nThen\task\tyourself\tthe\tsame\tquestion\tabout\tnew\tthoughts\tlisted:\t\u201cWhat\ndoes\tit\tmean\tabout\tme\tas\ta\tperson\tif\tthis\tthought\tis\tactually\t100\npercent\taccurate?\u201d\tThen\tdo\tthe\tsame\tfor\tthe\tnext\tnew\tthought.\nEventually\tyou\twill\tfunnel\tdown\tto\ta\tcore\tbelief.\nLet\u2019s\tlook\tat\tanother\texample\tof\tthe\ttechnique\tin\taction,\tthis\ttime\twith\nAhmed.\tWhen\ttalking\twith\tothers,\tAhmed\tappears\tcalm\tand\tcollected,\tbut\ninternally\the\tis\tevaluating\this\tevery\tword.\tWhile\ton\ta\tdate\tor\tsocial\touting,\the\nbelieves\the\tappears\tawkward.\tThe\tdownward\tarrow\ttechnique\tfollows:", "source": "anxiety.pdf"}
{"id": "5c5f48c2bf6a-1", "page_content": "What\tdoes\tit\tmean\tabout\tyou\tas\ta\tperson\tif\tyour\tdate\tthinks\tyou\u2019re\tawkward?\n\u201cI\tmessed\tup.\tI\tlost\tthat\topportunity.\u201d\nWhat\tdoes\tit\tmean\tabout\tyou\tif\tyou\tmessed\tup\tan\topportunity\twith\tthat\tdate?\n\u201cThat\tpeople\twill\tkeep\tgiving\tup\ton\tme.\u201d\nWhat\tdoes\tit\tmean\tabout\tyou\tif\tpeople\tkeep\tgiving\tup\ton\tyou?\n\u201c\n\t\nThat\tI\tdisappoint\tpeople.\u201d\nWhat\tdoes\tit\tmean\tabout\tyou\tif\tyou\tdisappoint\tpeople?\n\u201cThat\tno\tone\tis\tgoing\tto\twant\tme.\u201d", "source": "anxiety.pdf"}
{"id": "cce2afb1448a-0", "page_content": "This\treflects\tan\tunlovability\tcore\tbelief.\tDeep\tdown,\tAhmed\tbelieves\tno\tone\nis\tgoing\tto\tlove\thim.\nAfter\tyou\tuse\tthe\tdownward\tarrow\ttechnique\twith\ta\tnumber\tof\tyour\nanxious\tthoughts,\tyou\twill\tsee\tcertain\tcore\tbeliefs\tshowing\tup\trepeatedly.\tThe\nnext\tstep\tis\tto\tstart\tchallenging\tthese\tdeeply\trooted\tideas\tyou\tcarry\tabout\nyourself.\nSTRATEGY:\tTEST\tYOUR\tCORE\tBELIEFS\nIn\tthis\texercise\tI\u2019m\tgoing\tto\tpush\tyou\tout\tof\tyour\tcomfort\tzone\tso\tyou\tcan\nsee\tif\tyour\tcore\tbeliefs\tare\tas\taccurate\tas\tthey\tfeel\tto\tyou.\tI\twant\tyou\tto\nliterally\tgo\tout\tin\tthe\tworld\tand\ttest\tyour\tcore\tbeliefs\u2014see\tif\tthey\tactually\nhold\tup\tto\treality.\nIf\tyou\trealize\tthat\tat\tthe\troot\tof\tyour\tanxious\tthinking\tis\ta\tdeep\tfear\tthat\nyou\u2019re\tunlovable,\tgo\tout\tand\ttalk\tto\tothers,\tjoin\ta\tgroup,\tmake\ta\tpoint\tto\nspend\ttime\tregularly\twith\tsomeone,\tor\teven\task\tclose\tothers\tif\tthey\tlike\tyou.\nIf\tyou\trecognize\ta\tcore\tbelief\tthat\tyou\u2019re\tincompetent/helpless,\tgo\tout\tand\ntake\ton\ta\tnew\tbut\tdoable\ttask:\tSign\tup\tfor\ta\tclass,\t\ncreate\n\t\nsomething,\tclean\nyour\thouse,\torganize\ta\tcloset,\tbuild\tor\tfix\tsomething,\tread\ta\tbook\tto\ncompletion.\nAs\tyou\tenter\tthe\tsituation,\tinsert\ta\tdifferent\tthought\t(even\tif\tyou\tdon\u2019t\tquite", "source": "anxiety.pdf"}
{"id": "cce2afb1448a-1", "page_content": "believe\tit\tyet!).\tIt\tcould\tbe\tas\tsimple\tas\t\u201cI\u2019m\tcapable,\u201d\tor\t\u201cI\tcan\tbe\tliked.\u201d\nBe\topen\tto\tnew\tinformation\tand\tto\twhat\tyou\tmight\tbe\toverlooking\tthat\nwent\twell\tor\tdifferently\tfrom\thow\tyou\texpected.\tThen\tmodify\tyour\tbeliefs\nabout\tyourself\taccordingly.\nGo\n\t\nDeeper\nIdentifying\tNegative\tThought\tPatterns\nDeveloping\tawareness\tof\tyour\tnegative\tthought\tpatterns\twill\thelp\tyou\ntake\tthe\tsteps\tneeded\tto\tmake\tyou\tfeel\tbetter\tsooner.\tWhen\tyou\tbecome\naware\tthat\tyou\u2019re\texperiencing\tanxiety,\tstop\tand\ttake\tstock.\tWrite\tyour\nanswers\tin\tyour\tnotebook\tso\tyou\tcan\tdelve\tinto\tthem.\n\u2022\n\t\nWhat\tis\ta\tscenario\tthat\tis\tanxiety-inducing\tfor\tme,\tincluding\nsituations,\tinteractions,\tevents,\tand\timages?\nExample:\tEvery\ttime\tmy\tboss\tis\tshort\twith\tme,\tI\twithdraw\tbecause\tI\tfeel\tanxious\tand\nworried\tthat\tI\u2019m\tnot\tin\tgood\tstanding\tat\twork.", "source": "anxiety.pdf"}
{"id": "ffdc73b33d8e-0", "page_content": "\u2022\n\t\nWhat\tanxious\tthoughts\tam\tI\thaving\t(or\tdid\tI\thave)\tabout\tthis\nscenario?\nHe\tdoesn\u2019t\tlike\tme.\nHe\u2019s\tgoing\tto\tgive\tme\tless\twork\tand\tmake\tme\tunessential.\nI\u2019m\tgoing\tto\tbe\trendered\tuseless\tat\twork.\n\u2022\n\t\nHow\tmight\tmy\tthoughts\tbe\tdistorted\t(label\t\u201cerrors\tin\tthinking\u201d)?\nCatastrophizing\nOvergeneralizing\nAll-or-nothing\tthinking\n\u2022\n\t\nWhat\tdoes\tit\tmean\tabout\tme\tas\ta\tperson\tif\tmy\tmost\tfearful\tthoughts\nare\ttrue?\nI\u2019ll\tlose\tmy\tjob.\nI\u2019ll\tbe\tembarrassed.\nI\twon\u2019t\tmeet\twork\tgoals.\nPeople\twill\tknow\tI\u2019m\tincompetent.\n\u2022\n\t\nWhat\tcore\tbelief\twas\ttriggered?\nHelplessness\n\u2022\n\t\nHow\tcan\tI\ttest\tout\tmy\tcore\tbelief\tto\tsee\tif\tI\u2019m\tmissing\tsome\ninformation?\nThe\tnext\ttime\tmy\tboss\tis\tshort\twith\tme,\tI\twon\u2019t\twithdraw\tbut\tinstead\twill\task\tquestions\nabout\twhat\the\u2019s\tlooking\tfor\tto\tsee\tif\tI\u2019ve\tmissed\tanything.\nWhat\n\t\nAre\tYou\tWorried\tAbout?\nWorry\timpacts\tour\temotions\tin\ta\tbig\tway.\tIt\tinfluences\twhat\twe\tdo\tand\thow\nwe\tfeel\tphysically.\tWe\tcan\tcome\tto\texist\tin\tan\texhausted,\ttense-muscled\tstate.\nThis\thyperarousal\tleads\tto\tirritability,\tdifficulty\tsleeping,\tand\teventually,\teven\ndepression.", "source": "anxiety.pdf"}
{"id": "ffdc73b33d8e-1", "page_content": "depression.\nHere\u2019s\ta\tcommon\texample\tI\tsee\toften\tin\tmy\tpsychology\tpractice:\tA\tclient,\nEmma,\thad\ta\trepetitive\tworry\tthat\tshe\twas\tin\tdanger\tof\tbeing\tkicked\tout\tof\nher\tgraduate\tprogram.\tEach\ttime\tsomething\twent\twrong\twith\tan\tassignment\nor\tshe\treceived\tan\taverage\tgrade,\ta\tchain\tof\tuncontrollable\tthoughts\twould\nensue.\tShe\twas\tafraid\ther\tprofessors\tthought\tshe\twas\tincompetent.\tShe\nsecond-guessed\therself\tin\tclass\tand\twhen\tshe\tspoke\tout\twas\textremely\tself-\nconscious.\tThen\tshe\tworried\tabout\twhat\tthe\tother\tstudents\tthought\tof\ther.\nEmma\tbelieved\tshe\twasn\u2019t\tas\tintellectually\tcompetent\tas\ther\tpeers.\tShe\nwould\tbeat\therself\tup\tfor\talways\tworrying:\t\u201cWhat\u2019s\twrong\twith\tme?\tI\u2019m\tso\ncrazy.\tI\tcan\u2019t\tstop\tworrying!\u201d", "source": "anxiety.pdf"}
{"id": "f5daf7b85541-0", "page_content": "No\tmatter\thow\thard\tEmma\tworked\tto\tpush\tthem\taway,\tthe\tworried\nthoughts\tkept\tswirling\tup,\tagain\tand\tagain.\tEven\tpeaceful\trest\twas\nimpossible.\tShe\twould\twake\tin\tthe\tmiddle\tof\tthe\tnight\tharried\tby\ther\nconcerns\tand\tthen\tbe\tunable\tto\tfall\tback\tto\tsleep.\tExhausted\tfrom\tschool\tand\nworrying,\tshe\tdidn\u2019t\ttake\tcare\tof\therself,\teat\tright,\tor\texercise\tregularly.\tAs\ta\nresult,\tshe\talso\tfretted\t\nabout\n\t\nher\tphysical\thealth\tand\tbegan\tto\tthink\tshe\thad\ta\nserious\tmedical\tillness.\nWe\tall\tworry\ton\tsome\tlevel,\tbut\tit\tbecomes\tdisproportionate\twhen\tit\u2019s\npersistent\tand\tuncontrollable.\tWhen\tthis\thappens,\twe\tlose\ttime\tto\tan\tinternal,\nnot\treal-to-life\tfocus.\tThis\thyperinternal\tfocus\tis\ta\tvortex\twhere\tno\tnew\nenergy\tor\tperspectives\tare\tallowed\tin.\tThe\tvortex\tdistorts\treality\tand\tcreates\ngreater\tfear.\nExcessive\tworrying\tis\tnot\tproblem-solving\tand\tis\tnot\tproductive.\tIn\tfact,\nthe\texhaustion\tand\temotional\tdepletion\tactually\tmakes\tus\tless\tproductive.\tWe\naren\u2019t\table\tto\tconcentrate,\tplan\taccordingly,\tand\tmake\tthe\tbest\tuse\tof\tour\nenergy\tand\tresources.\tAnd\tonce\tagain,\twe\u2019re\trobbed\tof\tthe\tpresent\tmoment.\nWe\ttypically\tcome\tto\trecognize\twe\u2019re\tin\ta\tvortex\twhen\tthe\tanxiety\tis", "source": "anxiety.pdf"}
{"id": "f5daf7b85541-1", "page_content": "intense.\tAt\tthis\tpoint,\tit\tcan\tbe\tquite\tdifficult\tto\tescape.\tThe\tquickest\tsolution\nis\tto\tavoid\tthis\tstage\taltogether.\tDeveloping\tan\tearly\twarning\tawareness\tthat\nreacts\tbefore\tanxiety\thas\treached\thigh\tintensity\tprotects\tus\tfrom\tbecoming\nstuck\tin\tthe\tvortex.\nSTRATEGY:\tIDENTIFY\tYOUR\tWORRY\nTRIGGERS\nEven\tthough\twe\ttend\tto\tworry\tabout\tthe\tsame\tthings\tday\tin\tand\tday\tout,\twe\npersist\tin\twasting\ttime\tand\tenergy\tconsidering\teach\tworry\tthat\tpops\tup\tas\tif\tit\nwere\t\nnew\n\t\nand\tdeeply\tsignificant.\tOur\tworries\trepeat\tbecause\twe\tfail\tto\nproblem\tsolve\tand\tcope\twith\tthem\tappropriately.\tIdentifying\tthe\tlarger\tissues\nyour\tworried\tthoughts\ttrigger\tmeans\tyou\tcan\tswitch\tfrom\tworried\tthinking\tto\nproblem-solving.\nBelow\tis\ta\tlist\tof\tthe\tmore\tcommon\tlarger\tissues\tthat\tindividual\tworries\ntend\tto\ttrigger,\tand\texample\tsteps/actions\tto\ttake\tto\taddress\teach.\tIdentify\tthe\ncategories\tyour\tworries\ttend\tto\tfall\tinto\tand\tsee\tif\tyou\tcan\tcome\tup\twith\ta\nfew\tsteps\tto\ttake\tfor\teach.\nFinancial\nActionable\tstep:\n\t\nDevelop\ta\tbudget;\tmeet\twith\tfinancial\tplanner\nJob/school\nActionable\tstep:\n\t\nEnroll\tin\ta\tclass;\tget\ttutor", "source": "anxiety.pdf"}
{"id": "f0c3593047b9-0", "page_content": "Achieving\tgoals\nActionable\tstep:\n\t\nReview\texpectations;\tare\tthey\ttoo\thigh,\ttoo\tlow?\nParenting\nActionable\tstep:\n\t\nRead\tparenting\tbook;\ttake\tparenting\tclass\nHealth\tof\tself\nActionable\tstep:\n\t\nGet\tyearly\tmedical\tphysical\twith\tblood\twork\nHealth\tof\tothers\nActionable\tstep:\n\t\nWork\tto\taccept\tuncertainty;\tI\tcan\tonly\tcontrol\tso\tmuch\nRelationships\nActionable\tstep:\n\t\nRead\trelationship\tself-help\tbook\nDiet/\n\t\nexercise\nActionable\tstep:\n\t\nMeet\twith\tnutritionist;\tstart\twalking\ttwice\ta\tweek\nSelf-image\nActionable\tstep:\n\t\nBuild\tself-esteem\tthrough\tvolunteering;\tgo\tto\tweekly\tpsychotherapy\nGeneral\tsafety\tof\tthe\tworld/community\t(politics,\tterrorism,\tenvironment)\nActionable\tstep:\n\t\nVolunteer\tfor\tpolitical\tcandidate\twho\tespouses\tmy\tbeliefs\nIf\tmentally\treplaying\tworries\tmade\tyou\tfeel\tbetter,\tyou\twouldn\u2019t\tkeep\nhashing\tout\tthe\tsame\told\tsets\tof\tworries.\tShift\tyour\tattention\tfrom\tspecific\nworried\tthoughts\tto\tconsidering\thow\tyou\tcould\ttake\tan\tactionable\tstep\ttoward\nimproving\tthe\tlarger\tissue(s).\nSTRATEGY:\tPROBABLE\tVS.\tPOSSIBLE\nOUTCOMES\nWhen\twe\tare\tcaught\tin\tanxiety\tquicksand,\teach\tand\tevery\tworrisome\tthought\nmay\tseem\tacute\tand\treasonable.\tStress\thormones\tare\treleased,\tanxiety\tbuilds,\nand\tit\tbecomes\tdifficult\tto\tdistinguish\tthe", "source": "anxiety.pdf"}
{"id": "f0c3593047b9-1", "page_content": "and\tit\tbecomes\tdifficult\tto\tdistinguish\tthe\t\nprobable\n\t\nfrom\tthe\t\npossible\n\t\n.\tInstead\nof\trepeating\tthe\tsame\tconcerns\tover\tand\tover\tin\tyour\thead,\twrite\tout\tthe\nfollowing\tfor\teach\tof\tyour\tuneasy\tthoughts:\n\u2022\n\t\nWhat\tis\tthe\tworst\tpossible\tscenario\tthat\tI\u2019m\tafraid\tof\thappening\tregarding\nthis\tthought?\n\u2022\n\t\nWhat\tis\tthe\tbest\tpossible\tscenario\tthat\tI\twish\tcould\thappen\tregarding\tthis\nthought?\n\u2022\n\t\nWhat\tis\ta\trealistic\tscenario\tthat\twill\tlikely\thappen\tregarding\tthis\tthought?\nYou\tcan\tbe\tat\tpeace.\tSlow\tdown\tand\ttrain\tyour\tmind\tto\tsteer\taway\tfrom\tfar-\nreaching\tcatastrophe\tand\ttoward\tthoughts\tthat\trepresent\tthe\trealistic,\tand\tmost\nlikely,\toutcomes.", "source": "anxiety.pdf"}
{"id": "f7c65c894310-0", "page_content": "STRATEGY:\tPRODUCTIVE\tVS.\nUNPRODUCTIVE\tWORRY\nAnother\thelpful\tstrategy\twhen\tworry\tthoughts\tbecome\ttriggered\tis\tto\tconsider\nhow\tproductive\t(useful,\thelpful\tin\tyour\tlife\tor\tto\tyou)\tit\tis\tto\tworry\tabout\tthat\nparticular\tissue.\tWhen\tyou\trecognize\tyou\u2019re\tworrying,\tclassify\tworried\nthoughts\tas\tproductive\tor\tunproductive\tbased\ton\tthe\tfollowing\tchecklist.\nProductive\n\u25a1\n\t\nMy\tworry\tis\tin\tregard\tto\ta\tspecific\tproblem.\n\u25a1\n\t\nMy\tworry\tis\tabout\tsomething\tI\u2019m\tgoing\tto\thave\tto\tdeal\twith\tin\tthe\tnear\nor\timmediate\tfuture.\n\u25a1\n\t\nI\thave\tsome\tcontrol\tover\tthe\tsituation\u2019s\toutcome.\n\u25a1\n\t\nI\tcan\tmake\ta\tchoice\tor\tdecision\tthat\twill\tsolve\tthe\tworry.\n\u25a1\n\t\nThis\tis\ta\tnew\tworry,\tsomething\tI\tdon\u2019t\tusually\tthink\tabout.\n\u25a1\n\t\nThere\u2019s\tan\tactionable\tstep\tI\tcan\ttake\tto\thelp\talleviate\tmy\tworry.\nUnproductive\n\u25a1\n\t\nI\u2019m\tworried\tabout\tsomething\tuncertain\tin\tthe\tfuture\tthat\tno\tone\tknows\nwhether\tit\twill\toccur.\n\u25a1\n\t\nI\thave\tno\tcontrol\tover\tthis\tworry.\n\u25a1\n\t\nI\tthink\tabout\tpossible\tways\tto\tdeal\twith\tthe\tworry,\tbut\tnothing\tfeels\tgood\nenough.\n\u25a1\n\t\nI\u2019m\tobsessively\tfocused\tand\tcan\u2019t\tstop\tthinking\tabout\tthis\tworry.\n\u25a1", "source": "anxiety.pdf"}
{"id": "f7c65c894310-1", "page_content": "\u25a1\n\t\nThis\tis\ta\trecurrent\tworry\tof\tmine.\n\u25a1\n\t\nThere\tis\tno\taction\tI\tcan\ttake\tto\tsolve\tthis\tworry.\nIf\tyour\tworry\tseems\tto\tfall\tmore\tinto\tthe\t\u201cunproductive\u201d\tcategory,\tthe\tnext\ntime\tit\tpops\tup,\tremind\tyourself\tthat\tit\u2019s\tokay\tto\tlive\twith\tsome\tuncertainties.\nIn\tfact,\tit\u2019s\timpossible\t\nnot\n\t\nto.\tRemember\tto\tpractice\tacceptance\tof\tthings\tas\nthey\tare.\tOn\tthe\tother\thand,\tif\tyour\tworry\tis\tproductive,\tmake\ta\tplan\tfor\thow\nyou\twant\tto\tproblem\tsolve\tthe\tsituation\tat\thand.\t(There\u2019s\tmore\ton\tproblem-\nsolving\tin\t\nchapter\t9\n\t\n.)\nOvergeneralizing\tand\tUnderestimating\nWhen\twe\texperience\tnormal\tanxiety,\twe\tfocus\ton\tthe\timmediate\tconcerns", "source": "anxiety.pdf"}
{"id": "303fc1decab9-0", "page_content": "and\tchallenges\tthat\tno\tone\tis\t\nimmune\n\t\nto,\te.g.,\t\u201cThanksgiving\twith\tthe\tfamily\nis\tgoing\tto\tbe\thard\tto\tget\tthrough\tthis\tyear.\u201d\tThe\thighly\tanxious\tmind\ncompounds\tthese\tdifficulties\tby\textending\tthem\tout\tacross\ttime\tand\tover\ta\nvariety\tof\tsituations:\t\u201cEvery\ttime\tI\u2019m\twith\tmy\tfamily,\tI\tget\tstressed\tout.\u201d\nEven\tworse,\tthe\tanxious\tmind\tconvinces\tus\tthat\twe\twon\u2019t\tbe\table\tto\tcope\nwith\tthe\tthing\twe\tdread:\t\u201cI\tcan\u2019t\tgo\tto\tany\tmore\tfamily\tfunctions,\tit\u2019s\ttoo\nupsetting.\u201d\tAs\ta\tresult,\twe\tspin\tour\twheels\ttrying\tto\tprevent\tfeared\tsituations,\nemotions,\tand/or\tinteractions\tby\tavoiding\tpeople\tand\tevents\tthat\tdon\u2019t\nactually\tpose\ta\treal\tthreat.\tOf\tcourse,\tin\treality,\tthere\u2019s\tonly\tso\tmuch\tcontrol\nwe\thave\tover\tthe\tcourse\tof\tevents,\tand\tso\tall\tthis\tanxious\tenergy\tresults\tin\tus\nfeeling\tat\tthe\tmercy\tof\tlife,\tpowerless,\tand\tdesperate\tto\tfind\trelief.\nWhen\twe\tovergeneralize,\twe\tdevelop\tconclusions\tabout\tourselves,\tour\nemotions,\tand\twhat\twe\tcan\tand\tcan\u2019t\tdo\tbased\ton\ta\tsingle\texperience.\tFor\ninstance,\tCarmen\tfound\tout\tshe\tdidn\u2019t\tget\ther\tdesired\twork\tpromotion\tand\nconcludes:\t\u201cI\u2019ll\tnever\tget\tpromoted.\u201d\tNolan\thad\ta\tcouple\tof\tunfulfilling\tdates\nand\tconcludes:\t\u201cI\u2019ll\tnever\tmeet\tthe\tright\tone.\u201d", "source": "anxiety.pdf"}
{"id": "303fc1decab9-1", "page_content": "and\tconcludes:\t\u201cI\u2019ll\tnever\tmeet\tthe\tright\tone.\u201d\nOvergeneralizing\tcauses\tyou\tto\tseal\tthe\tdeal\ton\tyour\tfate.\tIn\tyour\tmind,\nyou\trender\tyour\tfuture\tchances\tof\tsuccess\tor\tgetting\twhat\tyou\twant\tat\tzero.\nAnd\tperhaps\tmost\timportantly,\tovergeneralizing\tmeans\tan\tend\tto\ttrying.\tFor\nexample,\tif\tyou\tstop\tbelieving\tyou\twill\tever\tget\tpromoted,\tyou\tstop\tputting\tin\nthe\textra\teffort\tat\twork.\t\nIf\n\t\nyou\tbelieve\tyou\twon\u2019t\tfind\ta\tromantic\tpartner,\tyou\nstop\ttrying\tto\tengage\tnew\tacquaintances\tor\tactively\tdate.\nThe\tsecond\tcomponent\tof\tthe\tanxious\tmind\tis\tthat\twe\tunderestimate\tour\nability\tto\tcope\tif\twhat\twe\tfear\tactually\thappens.\tWe\ttell\tourselves\twe\tcan\u2019t\npossibly\tmanage\tthe\tfrightening\tsituation\tour\tmind\tis\tgenerating:\t\u201cNo\tway,\tI\nwouldn\u2019t\teven\tknow\twhat\tto\tdo,\u201d\t\u201cI\twon\u2019t\tbe\table\tto\tdeal\twith\tthat,\u201d\t\u201cThat\nwould\tkill\tme,\u201d\t\u201cI\u2019d\tgo\tcrazy.\u201d\tIn\tthe\tface\tof\ta\tpossible\tadversity,\twe\timagine\nourselves\tmelting\tinto\ta\tpuddle\tof\tanxious\tfear.\tThis\treinforces\tthe\nsuperstitious\tnotion\tthat\tworry\titself\twill\tkeep\tus\tsafe:\t\u201cIf\tI\tworry\tenough,\tI\u2019ll\nbe\tokay,\u201d\t\u201cIf\tI\tobsess\tover\tthis\tproject,\tI\u2019ll\twork\tharder,\u201d\t\u201cIf\tI\tkeep\tmyself", "source": "anxiety.pdf"}
{"id": "303fc1decab9-2", "page_content": "upset\tand\ton\tedge\tabout\tthis,\tI\u2019ll\tbe\tbetter\tprepared\twhen\tit\thappens.\u201d\nThis\tpattern\tcan\tbe\tbroken.\tYou\u2019re\tcapable\tof\tmanaging\tfar\tmore\tthan\nyou\timagine.\tJust\tbecause\tyou\tdon\u2019t\twant\tto\tdeal\twith\tsomething,\tor\tit\tmay\nbe\thard\tto\tdeal\twith,\tdoesn\u2019t\tmean\tyou\tcan\u2019t\tbe\teffective.\tYou\thave\talready\nmanaged\tquite\ta\tbit\tin\tyour\tlife.\tYou\tjust\tdo\tit;\tyou\tpush\tthrough\tto\tthe\tother\nside.\nGo\n\t\nDeeper", "source": "anxiety.pdf"}
{"id": "4bd13c16a27a-0", "page_content": "Challenging\tOvergeneralization\nPerhaps\tyou\u2019re\trecognizing\tsome\tof\tyour\tanxious\tthinking\trepresents\novergeneralization.\tNonetheless,\tyou\tstill\tcan\u2019t\tget\tthe\tfear\tor\tthought\nout\tof\tyour\tmind.\tStart\tchallenging\tthose\tovergeneralizations.\tWhen\tyou\nhit\ta\tsetback,\task\tyourself\tthe\tfollowing\tquestions\u2014and\twrite\tyour\nresponses\tdown,\tif\tyou\tcan.\n1.\n\t\nCan\tyou\tthink\tof\ta\ttime\tin\tthe\tpast\twhen\tyour\tconclusion\thas\tnot\nbeen\ttrue?\n2.\n\t\nCan\tyou\timagine\ta\ttime\tor\tinstance\tin\tthe\tfuture\twhen\tyour\nconclusion\tmay\tnot\tbe\ttrue?\n3.\n\t\nHow\tprobable,\tfrom\t0\tto\t100\tpercent,\tdo\tyou\tfeel\tit\tis\tthat\tthe\nfear\tyou\u2019re\tthinking\tabout\tis\tgoing\tto\tactually\thappen?\n4.\n\t\nWhat\tdo\tyou\tgain\tby\tbelieving\tthis\tthought?\tFor\texample,\tdo\tyou\nbelieve\tit\tkeeps\tyou\tsafe\tin\tsome\tway?\n5.\n\t\nWhat\tconsequences\tmay\tcome\tfrom\tbelieving\tthis\tthought?\tFor\nexample,\twill\tyou\tgive\tup\ttrying\tto\tget\twhat\tyou\tdesire,\tallowing\na\tself-fulfilling\tprophecy\tto\tresult?\nSTRATEGY:\n\t\nSPOT\tOVERGENERALIZING\nAs\twe\u2019ve\tseen,\tour\tworries\tand\tcatastrophic\tthoughts\toften\trepeat.\tWe\nsometimes\thave\tnew\tones,\tbut\tgenerally\tsimilar\tones\trepeat\tover\ttime\tand", "source": "anxiety.pdf"}
{"id": "4bd13c16a27a-1", "page_content": "reflect\tthe\tcore\tbeliefs\twe\thold\tabout\tourselves.\tOpen\tyour\tnotebook\tback\tto\nthe\tthoughts\trecorded\tearlier\tin\tthis\tchapter.\nUnderline\tor\tput\ta\tcheckmark\tby\tthe\tthoughts\tthat\treflect\ta\ttendency\tto\novergeneralize.\tClues\tthat\tyou\tmight\tbe\tovergeneralizing\tinclude:\n\u2022\n\t\nTaking\tone\texample\tof\tsomething\tupsetting\tand\tbelieving\tthat\texample\nwill\toccur\tagain\tand\tagain\tin\ta\tvariety\tof\tcontexts.\n\u2022\n\t\nExtreme\tlanguage:\t\u201cThis\t\nalways\n\t\nhappens,\u201d\t\u201cIt\twill\t\nnever\n\t\nbe\tokay,\u201d\t\u201cNo\none\twill\t\never\n\t\nlike\tme,\u201d\t\u201cI\u2019ll\t\nnever\n\t\nwin,\u201d\t\u201cI\tam\t\nalways\n\t\nthe\tslowest,\u201d\t\u201cI\u2019m\nthe\tdumb\tone.\u201d\n\u2022\n\t\nWhen\tyou\thit\ta\tsetback\tor\treceive\tnegative\tfeedback,\tyou\thave\tthoughts\nabout\tgiving\tup\tand\tputting\tless\teffort\tin\tto\treach\tyour\tgoals.\nSTRATEGY:\n\t\nSTOP\tUNDERESTIMATING\tYOUR", "source": "anxiety.pdf"}
{"id": "6dd493355baf-0", "page_content": "COMPETENCE\nTry\tthis\tvisualization\texercise:\n1.\n\t\nThink\tthrough\tone\tof\tyour\tmore\tupsetting\tthoughts\tor\tworst-case\nscenarios.\tIn\tyour\tmind\u2019s\teye,\tplay\tout\tthe\tdetails\tof\twhat\tyou\tfear\tas\tif\nit\tis\treally\thappening.\tImagine\twhere\tyou\tare,\twhom\tyou\tare\ninteracting\twith,\tor\twhat\tnews\tyou\u2019re\tgetting.\n2.\n\t\nNow\timagine\tyour\tworst-case\tblocks,\tsetbacks,\tor\tembarrassments,\nbut\tvisualize\tyourself\teffectively\tcoping\twith\twhat\tyou\u2019re\tfeeling\tor\nthe\tother\tfeared\tobstacles.\n3.\n\t\nInstead\tof\tfreaking\tout,\tgiving\tup,\tor\tbecoming\tpainfully\nuncomfortable\twith\tanxiety\tor\tfear,\tyou\tstick\twith\tthe\tsituation.\tYou\nchallenge\tyourself\tto\tfind\ta\tway\tto\teffectively\tdeal\twith\tyour\tbiggest\nfear.\n4.\n\t\nImagine\tyou\tuse\ta\tstrategy\t(take\ta\tfew\tdeep\tbreaths,\tuse\tinternal\nsupportive\tlanguage,\tremind\tyourself\tof\tyour\tlarger\tgoals)\tand\tit\nworks.\tYou\tshow\tyourself\tthat\tyou\tcan\tcope.\tYou\tfind\ta\tway\tthrough\nthe\tcircumstances\tand\temerge\tin\ta\tmore\tcomfortable\tand\tthoughtful\nplace.\nPractice\tthis\texercise\tand\tyou\twill\tbe\tmuch\tbetter\tequipped\tto\tdeal\twith\tthe\nreal\tthing.\nWRAP-\n\t\nUP\n\u2022\n\t\nBecome\tan\tobserver\tof,\tnot\ta\treactor\tto,\tyour\tthoughts.\n\u2022", "source": "anxiety.pdf"}
{"id": "6dd493355baf-1", "page_content": "\u2022\n\t\nKeep\ta\tthought\trecord\tto\tdevelop\tawareness\tof\tyour\tanxious-thought\npatterns.\n\u2022\n\t\nMake\tanxious\tthoughts\tless\tthreatening\tby\tidentifying\terrors\tin\tthinking,\ncore\tbeliefs,\tworry\ttriggers,\tand\tovergeneralizations.\n\u2022\n\t\nIncrease\tyour\tawareness\tfor\tproblem-solving\tversus\tunproductive\tworry.\n\u2022\n\t\nWhen\tanxious\tabout\ta\tfuture\tpossibility,\task\tyourself,\t\u201cAm\tI\nunderestimating\tmy\tcompetence\tand/or\tovergeneralizing?\u201d", "source": "anxiety.pdf"}
{"id": "41e756d0ec46-0", "page_content": "CH\n\t\nAPTER\tNINE\nGetting\tUnstuck\tfrom\tThoughts\nChanging\tYour\tSelf-Talk\nAnxiety\tincreases\tin\tintensity\twhen\ta\tperson\u2019s\tinternal\tnarrative\tis\tfilled\twith\nharsh\tjudgments\taround\tgood\tand\tbad,\tright\tand\twrong.\tWhat\twe\tsay\tto\nourselves\tinfluences\thow\twe\tthink\tabout\tourselves,\twhat\twe\tcommunicate\tto\nothers,\tand\thow\tmuch\twe\tbelieve\tin\tour\tcompetence\tand\tworth.\tAnxiety\tis\nfurther\tamplified\twhen\ta\tperson\u2019s\tinternal\tnarrative\tis\toverloaded\twith\ngeneralizations\u2014always,\tnever,\tforever,\teverything,\tnothing.\tConsider\twhich\nof\tthe\tfollowing\ttwo\tstatements\tis\tladen\twith\tgreater\tintensity:\n1.\n\t\n\u201cI\tsuck,\tI\u2019ll\tnever\tget\ta\tlife.\u201d\n2.\n\t\n\u201cI\u2019m\tlonely\tand\tneed\tto\twork\ton\tbuilding\tsocial\tskills.\u201d\nThe\n\t\nlatter\tis\thopeful.\tIt\tacknowledges\tthe\temotion\tbut\talso\tidentifies\ta\nspecific\tskill\tthat\tcould\tbe\tdeveloped\tto\thelp\twith\tthe\tfeeling\tof\tloneliness.\nIf\tyou\u2019re\tstruggling\twith\tanxiety,\tthere\u2019s\ta\tstrong\tchance\tyour\tinternal\ncommentary\tis\toverly\tcritical\tand\tharsh.\tBut\tperhaps\tyour\tanxious\tthoughts\nand\tbehaviors\tabout\tsituations\tand\tevents\thave\tmore\tto\tdo\twith\tthe\tcritical\nreaction\tyou\tanticipate\tfrom\tothers,\tand\tless\tto\tdo\twith\tthe\tsituations\nthemselves.", "source": "anxiety.pdf"}
{"id": "41e756d0ec46-1", "page_content": "themselves.\nImagine\ta\tfriend\twho,\tevery\ttime\tyou\thit\ta\tsetback,\ttells\tyou\twhat\tyou\tdid\nto\tcause\tthe\tproblem\tand\treminds\tyou\tof\tall\tthe\ttimes\tin\tthe\tpast\tyou\tdid\tthe\nsame\t\u201cbad\u201d\tthing.\tThat\tis\tlikely\thow\tyou\u2019re\ttreating\tyourself.\tPeople\twho\nmake\tus\tfeel\tgood\tabout\tourselves\tand\tcomfortable\tbeing\tourselves\tare\tthe\nones\twe\tare\tmost\tat\tease\twith.\tStart\trelating\tto\tyourself\tin\tthe\tway\ta\twarm,\nkind\tfriend\tor\tfamily\tmember\twould.\tChanging\tthe\tvoice\tin\tyour\thead\tto\tbe\nmore\tself-supportive\tand\tnurturing\twill\tgive\tyou\ta\tbit\tof\tcomfort\u2014or\npadding,\tif\tyou\twill\u2014when\tnegative,\tanxious\tthoughts\tkick\tin.\nSTRATEGY:\tBECOME\tAWARE\tOF\tYOUR\tSELF-\nTALK\nHow\twe\tspeak\tto\tourselves\thas\ta\tsignificant\timpact\ton\tanxiety.\tYet\twe\tlet\tour\nanxious\tself-talk\tplay\tout\tagain\tand\tagain\ton\tautopilot.\tThink\tabout\tthe\nfollowing\t\nquestions\n\t\nregarding\tyour\tself-talk\tso\tyou\tcan\tmake\tthe\tvoice\tin", "source": "anxiety.pdf"}
{"id": "f0ac56778705-0", "page_content": "your\thead\tmore\tnurturing\tand\tless\tjudgmental.\n\u2022\n\t\nWhat\tis\tthe\ttone\tof\tyour\tinternal\tdialogue?\tIs\tit\tloud\tand\timpatient,\tor\tis\tit\nwarm\tand\ttolerant\tof\twhat\u2019s\tgoing\ton\twith\tyou\tand\tyour\timmediate\tworld?\n\u2022\n\t\nWhen\tyou\u2019re\tupset,\tdoes\tyour\tinternal\tvoice\ttry\tto\tsoothe\tyou?\tOr\tdoes\tit\nuse\tintense/judgmental\tlanguage\tthat\tmakes\tyou\tfeel\tworse,\tsuch\tas,\t\u201cThat\nwas\tbad,\u201d\t\u201cYou\tsuck,\u201d\t\u201cYou\u2019re\tnever\tgoing\tto\tget\tthis\tright,\u201d\t\u201cPeople\thate\nyou,\u201d\t\u201cYou\u2019re\ta\tloser.\u201d\n\u2022\n\t\nDoes\tyour\tinternal\tvoice\ttake\taway\tyour\tmoments\tof\tjoy?\tWhen\tyou\u2019re\nhappy\tor\tfeel\tat\tease,\tdoes\tyour\tvoice\tintrude,\ttelling\tyou\tthings\tyou\tneed\nto\twork\ton,\ttasks\tthat\tneed\tto\tbe\taccomplished,\tor\tfearful\tpossibilities?\n\u2022\n\t\nAre\tthere\tcertain\ttasks,\thobbies,\tor\tpeople\tthat\tbring\tout\ta\tkinder,\twarmer\nside\tof\tyou,\twhere\tyour\tinternal\tvoice\tseems\tsofter,\tless\tcritical?\tIf\tso,\tthese\nare\tthe\tthings\tyou\tshould\tdo\tmore\tof\tand\tthe\ttypes\tof\trelationships\tyou\nshould\tcultivate.\tIf\tnot,\texperiment\twith\tdifferent\tactivities\tand\tpeople\tto\nfind\tthose\tthat\tbring\tout\tyour\tsofter\tside.\nCultivate\tyour\tcapacity\tfor\tease\tand\tcalm,\tand\tencourage\tself-talk\tthat\tis", "source": "anxiety.pdf"}
{"id": "f0ac56778705-1", "page_content": "compassionate\tand\tforgiving.\tSelf-compassion\tmeans\tshowing\tyourself\ta\nwarm\tunderstanding\tof\tyour\tperceived\tinadequacies,\tincluding\t\nyour\n\t\nstruggle\nwith\tanxiety.\tForgiveness\tmeans\tvoicing\ta\tkinder\tinternal\tmonologue\twhen\nyou\tencounter\ta\tsetback\tor\tnotice\tyour\tshortcomings.\nSTRATEGY:\tPINK\tUNICORNS\nWrite\ta\tfew\tsentences\tabout\tdeveloping\tcompassionate\tself-talk\twhile\tnot\nthinking\tabout\tpink\tunicorns.\tWhatever\tyou\tdo,\tstick\tto\tthe\ttask\tof\twriting\nabout\tdeveloping\ta\tcompassionate\tinternal\tnarrative,\tbut\tmake\tsure\tNOT\tto\nthink\tabout\tpink\tunicorns.\tPink\tunicorns\tshould\tbe\tnowhere\tin\tyour\tmind\nwhen\tyou\tdo\tthis\ttask.\tEach\ttime\tyou\tthink\tabout\ta\tpink\tunicorn,\tmark\tan\tX\nin\tyour\tnotebook.\nHow\tdid\tit\tgo?\tWere\tyou\table\tto\tnot\tthink\tof\tpink\tunicorns?\tProbably\tyou\nwere\tnot\tand\there\u2019s\twhy:\tTelling\tourselves\tto\tnot\tthink\tabout\tsomething\thas\nentirely\tthe\topposite\teffect.\tThis\tis\tpartly\twhy\tit\u2019s\tso\tfrustrating\twhen\twe\u2019re\nupset\tand\ta\twell-meaning\tfriend\tor\tloved\tone\tsays,\t\u201cStop\tthinking\tabout\nthat,\u201d\tor\t\u201cEverything\tis\tfine,\tstop\tworrying.\u201d\nDaniel\tWegner,\ta\trenowned\tsocial\tpsychologist\tin\tthought\tsuppression\tat\nHarvard\tUniversity,\tasked\tlab\tparticipants\tto\tverbally\tshare\ttheir\tthoughts", "source": "anxiety.pdf"}
{"id": "f0ac56778705-2", "page_content": "while\tbeing\tsure\tto\tnot\tcall\tto\tmind\tthe\tthought\tof\ta\twhite\tbear.\tThe\nparticipants\twere\tasked\tto\tring\ta\tbell\teach\ttime\tthey\tthought\tof\ta\twhite\tbear.\nEven\tthough\tthey\twere\tinstructed\tto\tpush\taway\tthe\tthought,\ton\taverage,\tthey", "source": "anxiety.pdf"}
{"id": "983a95cf69d0-0", "page_content": "brought\n\t\nto\tmind\tthe\tthought\tof\ta\twhite\tbear\tmore\tthan\tonce\tper\tminute.\nWhen\twe\tsuppress\tthoughts,\twe\tessentially\ttell\tourselves\tto\t\u201cstop\tthinking\nabout\tthat!\u201d\tThe\tmind\tthen\tmonitors\titself\tfor\teach\ttime\tit\tdoes\tthink\tabout\n\u201cthat\u201d\tand\tthen\tbrings\t\u201cthat\u201d\tto\tour\tconscious\tawareness.\tInstead\tof\ncriticizing\tyourself\tto\tstop\tthinking\tor\tworrying\tabout\tthis\tor\tthat,\tconsider\nchallenging\tthe\tthoughts\tthat\tbring\ton\tanxiety.\nSTRATEGY:\tREPLACE\tNEGATIVE\tTHOUGHTS\nWhen\tyou\thave\ta\tthought\tthat\tkeeps\trepeating\tin\tyour\tinternal\tnarrative,\tpull\nout\tthis\tthought\trecord.\n1.\n\t\nWhat\ttriggered\tthe\tthought?\tWhat\twere\tyou\tdoing\tor\timagining\twhen\nthe\tthought\toccurred\tto\tyou?\nExample:\n\t\nConsidering\tan\tinvitation\tto\ta\tneighborhood\tpotluck.\n2.\n\t\nWhat\tis\tthe\tthought(s)\tthat\taccompanies\tthis\ttrigger?\nExample:\n\t\n\u201cNo\tone\twill\ttalk\tto\tme.\u201d\t\u201cI\u2019ll\tfeel\tlike\tan\toutsider.\u201d\t\u201cI\u2019ll\tfeel\ninsecure.\u201d\n3.\n\t\nLabel\tthe\temotion(s)\tyou\tfeel\twhen\tyou\thave\tthese\tthoughts\tand\tthe\nintensity\tof\teach\t\nemotion\n\t\non\ta\tscale\tof\t1\t(less\tintensity)\tto\t10\t(extreme\nintensity).\nExample:\n\t\n\u201cInadequate:\t5,\tweak:\t6,\tanxious:\t9,\tdread:\t9.\u201d\n4.", "source": "anxiety.pdf"}
{"id": "983a95cf69d0-1", "page_content": "4.\n\t\nIs\tthere\tanything\tthat\tis\tnot\tsupportive\tof\tthe\tthought(s)\tin\t#2?\nExample:\n\t\n\u201cThey\tinvited\tme\tto\tthe\tparty,\tso\tsomeone\twants\tme\tthere.\u201d\n\u201cI\tdo\tmake\tsmall\ttalk\twith\tthe\tneighbors\tfrom\ttime\tto\ttime.\u201d\t\u201cI\tlive\tin\nthe\tsame\tneighborhood,\tso\twe\tat\tleast\thave\tthat\tin\tcommon.\u201d\n5.\n\t\nCan\tyou\tthink\tof\ta\treplacement\tthought\tthat\tmight\tbe\tless\tnegative\tbut\nstill\trealistic?\nExample:\n\t\n\u201cEven\tif\tpeople\taren\u2019t\tincluding\tme\tin\tevery\tconversation,\tI\nwas\tinvited,\tand\tI\tlive\tin\tthe\tsame\tneighborhood\tso\tI\u2019m\tnot\ta\ttotal\noutsider.\u201d\n6.\n\t\nRevisit\tthe\tfeelings\tlisted\tin\t#3.\tRate\teach\tone\twhen\tkeeping\tthis\tnew\nthought\tin\tmind.\tRecognize\tif\tthe\tfeeling(s)\tdecreased\tin\tintensity,\neven\tif\tonly\tby\ta\tnotch\tor\ttwo.\nExample:\n\t\n\u201cInadequate:\t2,\tweak:\t5,\tanxious:\t7,\tdread:\t7.\u201d\nEach\ttime\tthe\tnegative\tthought\tenters\tyour\tconscious\tawareness,", "source": "anxiety.pdf"}
{"id": "2e783ef9e4c5-0", "page_content": "compassionately\tacknowledge\tit:\t\u201cI\tsee\tyou,\tnegative\tthinking.\u201d\tThen\tbring\nto\tmind\ta\tmore\t\nrealistic\n\t\nthought:\t\u201cWell,\tat\tleast\tthey\tinvited\tme.\u201d\nProblem-\n\t\nSolving\nIn\tpsychology,\tthe\ttendency\tto\twork\tthrough\tnegative\tevents\tby\treplaying\nthem\tagain\tand\tagain\tin\tone\u2019s\tmind\tis\tcalled\t\nrumination\n\t\n.\tRumination\trefers\nto\tinternally\tfocusing\ton\tanxiety/upset,\tas\twell\tas\tall\tthe\treasons,\tcauses,\nfuture\tpossibilities,\tor\trisks\tthat\tcould\toccur\tdue\tto\tthis\tdistress.\tAn\texample\nmight\tbe\tsitting\talone,\tthinking\tabout\tfeeling\tbehind\tyour\tpeers\tacademically\nand\temployment\twise.\tThen\tyour\tmind\tturns\tto\tworrying\tthe\tsituation\twill\nnever\timprove\tand\timagining\ta\tfuture\tof\talways\tfeeling\tinadequate\tand\nprofessionally\tlacking.\tNext,\tyou\tself-criticize\tabout\twhy\tthis\thappened\tin\tthe\nfirst\tplace.\tAnd\tthen\tyou\tmay\tbegin\tto\tlook\tfor\tways\tto\tavoid\tpeople\twho\nmight\task\tquestions\tabout\twhat\tyou\tdo\tfor\ta\tliving\tor\twhere\tyou\twent\tto\ncollege.\nMany\tpeople\tworry\tbecause\tthey\tbelieve\tthey\tare\tproblem-solving\tand\nengaging\tin\ta\tconstructive\tprocess\tabout\tthe\tissues\tthey\tface.\tReminding\nyourself\tof\twhat\tis\tor\tcould\tbe\tof\tconcern\tcomes\tto\tbe\tseen\tas\ta\tway\tof\navoiding\tdenial\tand\tcatastrophe.", "source": "anxiety.pdf"}
{"id": "2e783ef9e4c5-1", "page_content": "avoiding\tdenial\tand\tcatastrophe.\nIn\tfact,\trumination\tis\tessentially\ta\tpassive\tprocess\tthat\tleads\tonly\tto\tmore\nanxious\tthinking.\tOverthinking,\talone\tin\tyour\tmind,\tleaves\tno\troom\tfor\tother\nperspectives\tor\teffective\tproblem-solving.\nGo\n\t\nDeeper\nBrainstorming\nTake\ta\tmore\tactive,\tdirect\tapproach\tto\tworking\tthrough\tyour\tworries.\nBrainstorming\tis\ta\ttechnique\twhereby\tyou\ttake\tthe\tpressure\toff\tyourself\nby\tacknowledging\tthat\tthere\tis\tno\t\u201ccorrect\u201d\tdecision\tto\tmake\tor\ta\t\u201cright\u201d\nway\tto\tsolve\tyour\tissue.\n1.\n\t\nPick\tan\tissue\tthat\tyou\tworry\tabout\ton\ta\tregular\tbasis\tor\ta\tnew\nworry\tthat\thas\tcome\tto\tmind.\tWrite\tdown\ta\tfew\tsentences\tabout\nthe\tarea\tof\tconcern.\n2.\n\t\nNow\twrite\tdown\tas\tmany\tideas\tas\tyou\tcan\tthink\tof\tfor\thow\tyou\ncould\tmanage\tthe\tissue.\tPay\tno\tmind\tto\thow\toutlandish\tor\nimpractical\tthe\tideas\tmight\tbe.\tThere\tare\tno\trules\tother\tthan\tto\tlet\nthe\tcreative\tjuices\tflow.", "source": "anxiety.pdf"}
{"id": "7a052ae9b7c2-0", "page_content": "3.\n\t\nThe\tgoal\there\tis\tto\topen\tup\tyour\tprocess\tand\tescape\trepetitive\nthought\tpatterns.\tIn\tfact,\ttry\tto\tthink\tof\tridiculous\tsolutions.\tThis\ncan\tactually\treduce\tthe\tseriousness\tyou\tmay\tfeel\tabout\tthe\nparticular\tworry.\tOne\tclient\tI\tworked\twith\twas\tstruggling\twith\nhow\tto\tdeal\twith\ta\tdifficult\troommate\tand\tcame\tup\twith\t\nthe\nthought,\t\u201cEvery\ttime\tshe\tannoys\tme\tI\u2019m\tgoing\tto\tmake\ta\tjoke.\u201d\nAt\tfirst\tthis\tseemed\tsilly\tto\ther,\tbut\tthe\tidea\tworked\tbecause\tit\ndecreased\ther\ttension\tand\thelped\ther\tnot\ttake\tthe\troommate\tso\nseriously.\n4.\n\t\nOnce\tyou\thave\ta\tnumber\tof\tvarious\tsolutions,\tthink\thow\teach\npossible\tsolution\twould\thelp\tor\thinder\tthe\tproblem.\tSome\tthings\nwill\tfeel\timpossible\tand\tothers\twill\tfeel\tas\tif\tthey\tbarely\thelp.\nPick\tone\tthat\tis\treasonably\tdoable.\n5.\n\t\nThen\ttake\tan\tactionable\tstep;\tactively\tdo\tsomething\tto\trelieve\nyour\tanxiety\tover\tthis\tparticular\tissue.\nSTRATEGY:\n\t\nUN-LEARN\tHELPLESSNESS\nWhenever\tyou\tfind\tyourself\tanxious\tor\tworried,\tnotice\tif\tyou\u2019re\tfeeling\tthat\nlife\tand\tothers\tare\tagainst\tyou.\tEven\tif\tyour\tblame\tis\twarranted,\twallowing\tin\nit\tis\tnot\tgoing\tto\thelp\tyou\tachieve\tyour\tgoals\tor\tmake\tyou\tfeel\tany\tbetter.", "source": "anxiety.pdf"}
{"id": "7a052ae9b7c2-1", "page_content": "What\twill\thelp\tyou\tfeel\tbetter\tis\tfocusing\ton\twhat\tis\twithin\tyour\tcontrol.\nLetting\tgo\tof\tfeeling\tat\tthe\tmercy\tof\tlife\tor\tcircumstance\tcreates\ta\tfeeling\tof\nsafety\tand\tcalmness.\tHere\tis\ta\tway\tto\tno\tlonger\tface\thardship\twith\nhelplessness:\n1.\n\t\nPick\tan\tanxious\tthought\tor\tworry\ttrigger.\n2.\n\t\nRecognize\tthe\tthoughts\tthat\tkeep\tyou\tin\ta\thelpless\tstate\tover\tthis\nparticular\tworry:\t\u201cI\u2019ll\tnever\tfind\ta\tway,\u201d\t\u201cIt\twill\talways\tbe\tlike\tthis.\u201d\n3.\n\t\nCome\tup\twith\tthree\tactionable\tsteps\tyou\tcan\ttake\tand\tthat\tare\twithin\nyour\tcontrol.\n4.\n\t\nTake\taction.\nFor\texample,\tLayla\twas\tanxious\tabout\tan\tupcoming\twedding\tshe\thad\tto\nattend.\tShe\thad\tlost\ttouch\twith\tmany\tof\tthe\tfolks\tinvited\tto\tthe\twedding\tand\nfelt\toverwhelmed\tby\tworries\tover\twhat\tthey\twould\tthink\tof\ther\tand\thow\tshe\nwould\tbe\tsocially\ton\tthe\toutside.\tIn\torder\tto\tmove\taway\tfrom\twallow\tand\nworry\ttoward\thealthy\tcontrol,\t\nshe\n\t\nasked\therself\twhat\tshe\tcould\tdo\tto\timprove\nthe\tsituation.", "source": "anxiety.pdf"}
{"id": "403b6146a032-0", "page_content": "\u2022\n\t\nReach\tout\tto\told\tfriends\tbefore\tthe\twedding.\tText,\tcall,\twrite\ta\tnote.\nLayla\tconnected\ta\tbit\tbefore\tthe\tevent\tand\teven\tvideo\tchatted\twith\tone\tfriend.\n\u2022\n\t\nImagine\tthe\tday\tgoing\tthe\tway\tyou\twould\tlike\tit\tto.\nLayla\tvisualized\therself\tthe\tday\tof\tthe\twedding\tbeing\tpresent\tand\tin\tthe\nmoment.\tShe\timagined\tawkward\tencounters,\tor\teven\tfeeling\ton\tthe\toutside,\nbut\tin\ther\tvisualization,\tshe\twas\table\tto\tcope\tand\tmanage\tthe\tsituation\neffectively.\tShe\tvisualized\tfeeling\tproud\tof\therself\tat\tthe\tend\tof\tthe\tevent.\n\u2022\n\t\nPractice\tdeep\tbreathing,\tyoga,\tor\tmindfulness\tmeditation.\nLayla\tpracticed\tmindful\tbreathing\tfor\t10\tminutes\ta\tday\tleading\tup\tto\tthe\nevent.\nIMPORTANT\tNOTE:\n\t\nAn\tactionable\titem\tcan\tbe\taccepting\ta\tsituation\tas\tit\tis\tand\tdoing\nnothing.\tThen\teach\ttime\tthe\tfear\tcomes\tto\tmind,\tpractice\tacceptance\tinstead\tof\trumination.\nSTRATEGY:\n\t\nCOST-BENEFIT\tANALYSIS\t(OF\nYOUR\tANXIOUS\tMIND-SET)\nSometimes,\tclearly\tseeing\tthe\tconsequences\tfor\tyou\tof\ta\tworried\tmind-set\ncan\tmotivate\tyou\tto\tlet\tgo\tof\tthe\tworry\tand\tcome\tback\tto\tthe\tpresent\tmoment.\nWith\tthis\tgoal\tin\tmind,\tconduct\ta\tcost-benefit\tanalysis\tof\thow\tbeneficial\tit\tis", "source": "anxiety.pdf"}
{"id": "403b6146a032-1", "page_content": "to\tyou\tto\tcontinue\tto\texperience\tanxiety\tover\twhatever\tit\tis\tyou\u2019re\truminating\nor\tobsessing\ton.\tWrite\tout\tthe\tconsequences\tand\tbenefits\tof\tworrying\tabout\ta\nspecific\tissue.\nExample:\nCosts\tto\tkeeping\tanxiety\ta\tfocus\nI\u2019m\tremoved\tfrom\tthe\tpresent.\nI\tfeel\tbad.\nI\u2019m\tkeyed\tup\tand\tphysically\till\tat\tease.\nI\u2019m\tstuck.\nBenefit\n\t\nto\tkeeping\tanxiety\ta\tfocus\nI\twon\u2019t\tbe\tsurprised\tif\tthe\tbad\tthing\tI\tworry\tabout\thappens.", "source": "anxiety.pdf"}
{"id": "d494b6c0da6c-0", "page_content": "I\twill\tbe\tvigilant,\twhich\tprotects\tme.\nDecide\twhich\tcost\tyou\u2019re\tmost\twilling\tto\taccept\tand\twhich\toption\tbrings\tyou\ncloser\tto\tyour\tlong-term\tgoal\tof\thaving\tmore\tpeace\tand\tless\tanxiety\tin\tyour\nlife.\nNOTE:\n\t\nIt\tcan\tbe\tquite\teffective\tto\texamine\tthe\tcosts\tand\tbenefits\tafter\tanxiety\thas\tlessened.\nOnce\tthe\tintensity\tdecreases,\tyour\tbrain\thas\tthe\tbandwidth\tto\tproblem\tsolve\tand\ttake\ton\ta\nbroader\tperspective.\nYou\tAre\tNot\tYour\tThoughts\nWhile\tvisiting\tan\tamusement\tpark\twith\tmy\tyoung\tson,\tI\tbecame\thighly\nanxious\tover\this\tenthusiastic\tdesire\tfor\tme\tto\taccompany\thim\ton\tan\told,\nrickety\troller\tcoaster.\tAs\the\thappily\tpulled\tme\tinto\tthe\tline,\tworried\tthoughts\ngripped\tme:\t\u201cIt\u2019s\trickety\tand\told,\twhat\tif\tit\tjumps\tthe\ttrack?\u201d\t\u201cWhat\tif\tthe\nharness\tbreaks\twhen\tit\tgoes\tupside\tdown?\u201d\t\u201cWhat\tif\tthe\tsafety\tmechanisms\nfail?\u201d\t\u201cWhat\tif\tthey\thaven\u2019t\tkept\tup\twith\tstandards\tand\tregulations?\u201d\t\u201cWhat\nif\t\u2026\tWhat\tif\t\u2026\tWhat\tif\t\u2026\t\u201d\tWithin\ta\tmatter\t\nof\n\t\nminutes,\tI\tfully\tbelieved\ncatastrophe\twould\tstrike\tif\twe\trode\tthe\troller\tcoaster.\tI\twanted\tto\tstop\tus\tboth\nfrom\ttaking\tthe\tplunge.\nSuddenly,\tas\tif\twaking\tfrom\ta\ttrance,\tI\tsaw\tthe\tride\toperator\topen\tthe", "source": "anxiety.pdf"}
{"id": "d494b6c0da6c-1", "page_content": "door\tto\tour\troller\tcoaster\tcar\tand\twe\thopped\taboard.\tAs\tthe\tmachine\naccelerated,\tthe\tfearful\tthoughts\tbegan\tto\tretreat\tinto\tthe\tbackground\tof\tmy\nawareness.\tThere\twas\tan\topening\tnow\tfor\tmore\tthan\tworry.\nI\tbecame\taware\tof\tmy\tson\u2019s\tliveliness\tand\tpure\telation.\tSeeing\thim\tthrow\nhis\thands\tup\tin\tthe\tair,\tlaughing\tand\tsmiling.\tI\tfelt\tit,\ttoo;\tit\twas\texhilarating\nto\tgo\tagainst\tmy\tfearful\tthoughts.\tThe\tthoughts\twere\tnot\tgone,\tbut\tI\twas\tno\nlonger\ta\tcaptive\tof\tthem.\tI\twas\tenergized.\tI\twas\tpresent.\tI\twas\tin\tthe\tmoment.\nI\twas\ta\tperson\twho,\talong\twith\tworried\tthoughts,\twas\thaving\ta\tthrilling,\nmemorable\texperience.\nSimilar\tto\twatching\tan\tengrossing\tmovie,\ta\tparticular\tthought\tstream\thas\nthe\tpotential\tto\tpull\tus\tin\tso\tentirely\tthat\tthere\tis\tno\t\u201cus\u201d\tseparate\tfrom\tthose\nthoughts.\tThe\tthoughts\tbecome\tall-powerful,\tmaking\tchoices\tfor\tus,\tlimiting\nour\texperiences,\ttelling\tus\twhat\u2019s\tright\tand\twhat\u2019s\twrong.\tIt\u2019s\tonly\tthrough\nbreaking\tthe\ttrance\tthat\twe\tcan\tcome\tto\tsee\tthe\tnature\tof\tthings\tas\tthey\ttruly\nare.\nOur\tbrains\tsupply\tus\twith\tan\tinordinate\tnumber\tof\tthoughts,\tmany\tof\nwhich\tare\tunhelpful\tand\teven\tdownright\tinaccurate.\tTaking\teach\tone", "source": "anxiety.pdf"}
{"id": "d494b6c0da6c-2", "page_content": "seriously\twould\tbe\tlike\tvisiting\ta\tbeautiful\tbeach\tand\tspending\tthe\tentire\ttime", "source": "anxiety.pdf"}
{"id": "a35dc76064e2-0", "page_content": "counting\tthe\tgrains\tof\tsand.\nPerhaps\n\t\nup\tuntil\tthis\tpoint,\tyou\u2019ve\tnot\teven\tconsidered\tyour\tthoughts\tas\nanything\tother\tthan\ta\tliteral\treflection\tof\tyour\treality.\tWhen\ta\tthought\tenters,\nyou\ttake\tit\tseriously.\tYou\tfeel\tit,\tyou\tworry\tabout\tit,\tand\tperhaps\teven\tbegin\nto\tplan\tbased\ton\tit.\tAccepting\tthoughts\tat\tface\tvalue\tleads\tto\tfusing\tyour\nidentity\twith\twhatever\tyou\u2019re\tthinking\tin\ta\tparticular\tmoment.\nThere\tshould\tbe\ta\tspace\tbetween\tyou,\tthe\tobserver\tyou,\tand\tthe\tthoughts\nyour\tmind\tdrops\ton\tyou.\tYou\u2019re\tnot\tyour\tthoughts.\tYou\u2019re\tthe\tleader,\tthe\nconductor,\tthe\tcaptain\u2014the\tone\twho\toversees\tand\tobserves\u2014your\tthought\nstream.\nSTRATEGY:\n\t\nBECOME\tAN\tOBSERVER\nObserving\tyour\tthoughts\tand\tfeelings\tis\tsimilar\tto\tstanding\ton\ta\thigh\trock\tto\nwatch\tthe\tsea\tand\treflect\ton\tits\tmany\tchanges.\tYou\tnotice\tthe\tocean\twaves,\nturbulent\tat\ttimes,\tpeaceful\tat\tothers,\tand\toften\tsomewhere\tin\tthe\tmiddle.\nFrom\tthe\tsafety\tof\tyour\trock\tit\u2019s\teasy\tto\tlabel\twhat\tyou\u2019re\tobserving.\tYou\tdo\nnot\texperience\tyourself\tas\tthe\tchanges.\tYou\tare\tthe\tone\tnoticing\tthe\tchanges.\nEven\tin\ta\thurricane,\tthe\tsea\teventually\tbecomes\tcalm\tagain.\tObserve", "source": "anxiety.pdf"}
{"id": "a35dc76064e2-1", "page_content": "yourself.\tRecognize\tthat\teven\tthough\tyour\tbrain\tmight\tbe\tspinning\twith\nvarious\tanxiety-based\tscenarios,\tit\twill\teventually\treturn\tto\ta\tmore\tpeaceful\npattern.\tAnd\ta\tpeaceful\tbrain\twill\tinevitably\tbecome\t\nunsettled\n\t\nagain.\tThe\nfeelings\tor\tthoughts\tthat\tdominate\tthe\tmind\tmoment\tby\tmoment\teventually\nevaporate\tto\tbe\treplaced\tby\tnew\tfeelings\tand\tthoughts.\tSuch\tis\tthe\tnature\tof\nthe\tmind.\n1.\n\t\nSit\tquietly.\tImagine\tthe\tobserving\tpart\tof\tyourself\tas\tseparate\tfrom\nyour\tthoughts\tand\temotions.\n2.\n\t\nNotice\tthe\tdirection\tyour\tmind\troams\tand\tthe\taccompanying\tphysical\nsensations\tin\tyour\tbody.\n3.\n\t\nPerhaps\tyou\tnotice\ttension\tin\tyour\tchest,\tsweaty\tpalms,\tor\tyou\thave\ta\nheadache.\n4.\n\t\nLabel\tthese\tspecific\tsensations\twithout\tmerging\tyour\tidentity\tor\tsense\nof\tself\twith\tthem.\tFor\texample,\t\u201cI\tnotice\ttension\tand\tworry\tcoming\nover\tme\u201d\tas\topposed\tto\t\u201cI\u2019m\ta\tnervous\twreck.\u201d\nIf\tyou\tkeep\tpracticing,\tyou\u2019ll\tfind\tthat\tthoughts,\temotions,\tand\tsensations\npass,\tonly\tto\tbe\treplaced\tby\tothers.\tCalm\tinvariably\treturns.\tYour\tthoughts\nwill\tnot\tfrighten\tyou\twhen\tyou\trecognize\tthat\tthey\tare\ttemporary\tand\tnot\ta\ndirect\treflection\tof\treality.", "source": "anxiety.pdf"}
{"id": "ed07f12077f0-0", "page_content": "Go\n\t\nDeeper\nThe\tAnxiety\tStruggle\nCultivate\tyour\tcapacity\tfor\tease\tand\tcalm\tby\tseeing\tthe\tbigger\tpicture\tof\nhow\tmuch\tyour\tstruggle\twith\tanxiety\thas\tcome\tto\tlimit\tand\tdefine\tyou.\nWrite\ta\tparagraph\tabout\tyour\tanxious\tidentity.\tHow\tdoes\tyour\tstruggle\nwith\tanxiety\tinfluence\twho\tyou\tare\tas\ta\tperson?\tHow\tdid\tyour\tanxiety\nstruggle\tstart\tand\twhat\tperpetuated\tyour\tanxiety\tover\ttime?\tHow\tdo\tyou\nfeel\tyour\tanxiety\twill\thold\tyou\tback\tin\tlife?\tWhat\tkind\tof\tperson\tdo\tyou\nsee\tyourself\tas,\tas\ta\tresult\tof\tyour\tanxiety\tstruggle?\nYou\tcan\tlet\tthis\tstruggle\tgo.\tConsider\thow\tyour\tidentity\twould\tshift\tif\nyou\twere\table\tto\tbetter\tcope\twith\tyour\tanxiety.\nWrite\ta\tsecond\tparagraph,\tagain\twith\tthe\trealities\tof\twhat\tyou\thave\nendured\tbut\tthis\ttime\twithin\tthe\tcontext\tthat\tyou\thave\tgiven\tup\tthe\nstruggle\twith\tanxiety.\tYou\taccept\tyour\tanxiety;\tit\tis\twhat\tit\tis.\tAt\tthe\nsame\ttime,\timagine\tyou\thave\tfound\tways\t\nto\n\t\nmanage\tand\teffectively\tcope.\nYou\tare\table\tto\texperience\tjoy,\tbe\tpresent,\tand\tconnect\twith\tothers.\tWhat\nkind\tof\tperson\twould\tyou\tsee\tyourself\tas\tif\tanxiety\tno\tlonger\tdominated\nyour\tlife?\nOur\tsense\tof\tour\tability\tto\tgrow\tchanges\tdepending\ton\thow\twe\tperceive", "source": "anxiety.pdf"}
{"id": "ed07f12077f0-1", "page_content": "our\tcircumstances.\tStart\tseeing\tyourself\tas\tsomeone\twho\tcan\t(like\ncountless\tothers!)\trecover\tfrom\tanxiety.\nSTRATEGY:\n\t\nTRAIN\tSTATION\nThis\tstrategy\thelps\tyou\tobserve\tand\tbe\taware\tof\tyour\texperience\twithout\nbecoming\toverwhelmed\tby\tit.\n1.\n\t\nImagine\tyourself\tsafely\ton\tan\televated\tplatform\tin\tthe\tmiddle\tof\ta\nlarge\ttrain\tstation.\tYou\thave\ta\tbird\u2019s-eye\tview\tof\teach\ttrack\tand\tsee\neach\ttrain\tas\tit\tenters\tand\tleaves\tyour\tstation.\tYou\tsee\tsome\ttrains\nreenter\tthe\tstation\tafter\tjust\ta\tfew\tminutes.\tOther\ttrains\ttake\tlonger\tto\nreenter,\twhile\tothers\tdon\u2019t\tcome\tback\tat\tall.\tSome\ttrains\tstick\taround\nfor\ta\tbit\tbefore\tthey\thead\tback\tout\tof\tthe\tstation.\tOther\ttrains\tleave\nimmediately\tafter\tarriving.\n2.\n\t\nImagine\tyour\tthoughts\tas\tthese\ttrains.\tYou\tare\tthe\tone\tsafely", "source": "anxiety.pdf"}
{"id": "9402816fc607-0", "page_content": "observing\tthe\tthoughts\tcome\tand\tgo.\tSome\tthoughts\tlinger,\tothers\nleave\tquickly.\tYou\thave\tno\tcontrol\tor\turgency\tor\tjob\tresponsibility\naround\tthis\tother\tthan\tto\tbe\taware\tof\tyour\tthoughts\tas\tyou\twould\tthe\ntrains\tentering\tand\texiting\tthe\tstation.\n3.\n\t\nSimilar\tto\t\u201cred\ttrain\u201d\tor\t\u201cgreen\ttrain,\u201d\tsee\tif\tyou\tcan\tlabel\teach\ttrain\n(thought)\tas\tit\tcomes\tin\tand\tout\tof\tthe\tstation\t(your\tmind).\tWithout\njudgment\tor\tcriticism,\tlist\tin\tyour\tnotebook,\tor\tsay\taloud,\tthe\tthoughts\nthat\tcome\tthrough\tyour\tstation.\tSee\tif\tyou\tcan\tgroup\tthe\tthoughts\tinto\nlarger\tcategories:\t\u201cworried\tthoughts,\u201d\t\u201ccatastrophic\tthoughts,\u201d\t\n\u201c\n\t\nfamily\nthoughts,\u201d\t\u201cself-esteem\tthoughts,\u201d\t\u201cfuture\tthoughts,\u201d\tor\t\u201cwork\nthoughts.\u201d\tEach\ttime\tyou\tlabel\ta\tthought\tas\tbelonging\tto\ta\tcertain\ncategory,\tthat\tthought\tbecomes\tless\tpersuasive\tand\tless\tsignificant.\nTest\tYour\tPredictions\nDo\tyou\tever\twonder\twhy\twe\ttend\tto\tput\tour\tattention\tmore\tinto\tnegative\nthoughts\tthan\tpositive\tones?\tOr\twhy\twe\tcan\tstill\tremember\ta\tcritical\ncomment\tor\tupsetting\tinteraction\tweeks\tor\teven\tyears\tafter\tthe\tevent?\tThe\n\u201cnegativity\tbias\u201d\tis\tthe\tterm\tused\tto\tdescribe\tthe\tfact\tthat\tundesirable", "source": "anxiety.pdf"}
{"id": "9402816fc607-1", "page_content": "thoughts,\temotions,\tand\tinteractions\thave\ta\tgreater\timpact\ton\thow\twe\tfeel\nthan\tdo\tpositive\tor\tneutral\tevents.\tIn\tfact,\tresearch\tshows\tthat\tpeople\tare\nmuch\tbetter\tat\tremembering\tnegative\tversus\tpositive\tthings,\tincluding\tangry\nversus\thappy\tfaces,\tand\ttake\tmore\ttime\tand\tmental\tenergy\tprocessing\nnegative\tevents\tthan\tpositive\tones.\tThis\tbias\tis\tpart\tof\tour\tevolutionary\nwiring.\tFrom\ta\tsurvival\tstandpoint,\tthe\tcost\tof\toverlooking\ta\tnegative\tis\tfar\ngreater\tthan\tthe\tcost\tof\toverlooking\ta\tpositive.\tConsider\tthe\tearly\tman\twho\noverlooks\ta\tbush\tloaded\twith\tedible\tberries.\tHe\twill\tprobably\tsurvive\tthe\nmistake,\tbut\tif\the\tfails\tto\tlook\tover\this\tshoulder\tto\tsee\ta\tstalking\twolf\tpack,\nhe\tmay\tnot.\nYou\tcan\tsee\thow\tnegativity\tbias\thelped\tour\tancestors\tsurvive.\tBut\tin\ntoday\u2019s\tworld,\twhen\tfew\tof\tus\tface\treal\tthreats\tin\tour\tdaily\tlives,\tthis\tbias\tcan\nresult\tin\t\nlots\n\t\nof\tneedless\u2014and\texhausting\u2014worry.\tWhen\twe\tbecome\toverly\nanxious,\tthe\tnegativity\tbias\tis\toften\tthe\tbehind-the-scenes\tculprit.\tWe\tscan\nour\tenvironment\tand\tourselves\tfor\tpossible\tthreats\tand\tthen,\twithout\nthoughtful\treflection,\tmake\timprobable\tforecasts\tof\tbad\toutcomes.\nYou\tcan\tbreak\taway\tfrom\tthe\thabitually\tunhelpful\tways\tyou\tsee\tyourself", "source": "anxiety.pdf"}
{"id": "9402816fc607-2", "page_content": "and\tyour\tworld\tby\tturning\teach\tnegative\tthought\tinto\ta\tprediction\tto\tbe\ttried\nout\tand\ttested.\nSTRATEGY:\tWHAT\u2019S\tYOUR\tANXIETY", "source": "anxiety.pdf"}
{"id": "b495524fa0a0-0", "page_content": "TELLING\tYOU?\nWhen\tyou\texperience\tanxious\tthinking,\tit\tlikely\tstops\tyou\tin\tyour\ttracks\nbecause\tyou\ttake\tit\tas\ta\tsignal\tor\teven\ta\tcommand\tfor\tyou\tto\tworry\tand\nruminate.\tThis\tmay\tbe\tyour\tnegativity\tbias\toperating\tat\tfull\ttilt.\nWhat\tif\tthe\tanxious\tthinking\tis\tnot\ta\tsignal\tto\tstop\tand\twring\tyour\thands\nbut\trather\ta\tsign\tthat\tsomething\tyou\treally\tcare\tabout\tor\tdesire\tis\tat\tstake?\nWhen\tyou\trecognize\tyou\u2019re\tmaking\tanxious\tpredictions,\tcomplete\tthe\nfollowing\tstatements\tto\tsee\twhat\tmight\tbe\ton\tthe\tother\tside\tof\tthe\tanxiety\tfor\nyou\tand\tthen\ttest\tout\tyour\tprediction.\n1\n\t\n.\n\t\nWrite\tdown\tan\tanxious\tprediction\t(or\tthought).\nExample:\n\t\n\u201cIf\tI\tdrive,\tI\u2019ll\thave\ta\tpanic\tattack.\tYet\tI\thaven\u2019t\tseen\tmy\nmother\tin\ta\tlong\ttime.\tI\tworry\tall\tthe\ttime\tabout\twhy\tI\tcan\u2019t\tdrive.\tI\nalso\tbeat\tmyself\tup\tfor\tbeing\tso\tweak.\u201d\n2.\n\t\nWrite\tdown\twhy\tthis\tmatters\tto\tyou.\nExample:\n\t\n\u201cI\twant\tto\tvisit\tmy\telderly\tmother\tand\tspend\ttime\twith\ther.\nShe\tlives\tin\ta\tnursing\thome\tover\tan\thour\taway,\tso\tI\thave\tto\tdrive.\tI\u2019ve\nalready\tmissed\tout\ton\tso\tmuch\ttime\twith\ther,\tbut\tI\tcan\u2019t\tdeal\twith\tthe\npanic.\u201d\n3.\n\t\nWrite\tdown\tstrategies\tthat\tmight\thelp\tyou.\nExample:", "source": "anxiety.pdf"}
{"id": "b495524fa0a0-1", "page_content": "Write\tdown\tstrategies\tthat\tmight\thelp\tyou.\nExample:\n\t\nPractice\tprogressive\tmuscle\trelaxation,\tdeep\tbreathing,\nguided\timagery\t(imagine\tdriving\tand\tbeing\table\tto\tcope\tand\tarrive\nsafely).\tPractice\tpositive\tself-talk\t(\u201cI\tcan\tand\tI\twill\tdrive\tand\tsee\ther\u201d).\n4.\n\t\nTest\tout\tthe\tanxious\tprediction;\tsee\tif\tyour\thypothesis\twas\taccurate.\nExample:\n\t\n\u201cI\tdrove\tto\tmy\tmom\u2019s\tnursing\thome\tand\tI\twas\nuncomfortable\tbut\tdid\tnot\tlose\tcontrol\tand\tdid\tnot\thave\ta\tpanic\tattack\nand\tI\tgot\tto\tsee\tmy\tmom!\u201d\nHere\tare\tspecific\tways\tto\ttest\tcommon\tanxious\tpredictions\tso\tyou\tcan\tstart\nworking\ton\tyours.\nWHAT\tANXIETY\n\t\nTELLS\tYOU\nHOW\tTO\tTEST\tIT\nI\u2019m\tafraid\tthe\tairplane\twill\tcrash\nand\tI\twill\tdie.\nPractice\trelaxation\texercises,\tvisualization,\tdeep\nbreathing\tand\tthen\ttake\ta\tflight.\nI\u2019m\tworried\tabout\tpeople\tnot\tliking\nme,\tand\tbeing\trejected.\nGo\tto\ta\tparty,\twork\tevent,\tneighborhood\tfunction,\tand\ntry\tto\tinteract\twith\tpeople.\tAsk\tquestions;\tdon\u2019t\tlet\nyourself\trecede\tinto\ta\tcorner.", "source": "anxiety.pdf"}
{"id": "b30c8f6da5b3-0", "page_content": "I\u2019ll\tnever\tbe\tsuccessful.\nTake\ton\ta\tnew\tclass,\twork\tproject,\thobby.\tBuild\nsomething,\ttake\tcare\tof\ta\tplant,\tstart\ta\tgarden.\nI\u2019ll\tnever\tbe\tloved.\nAsk\tfamily\tif\tthey\tlove\tyou\t(it\tstill\tcounts\teven\tif\tit\u2019s\nfamily!).\tOr\tbecome\ta\tpet\towner;\tpets\tprovide\nunconditional\tlove\tto\tmany.\nThe\tworld\tis\tagainst\tme.\nNotice\tthe\tlittle\tthings:\tlight\ttraffic,\tgood\tweather,\ta\tkind\nperson\thelping\tyou\tin\tsome\tway.\tCatch\tthe\tworld\twhen\nit\u2019s\tbeing\tgood\tto\tyou.\nI\u2019m\tuseless.\nDo\tsomething\tthat\tmakes\tyou\tfeel\tcompetent:\tbuild\ta\ngarden,\ttake\tcare\tof\tan\telderly\tperson\tor\ta\tchild,\toffer\tto\nhelp\tsomeone\tin\tyour\tneighborhood,\tclean\tyour\tplace\tof\nresidence,\tclean\tyour\tcar,\tplan\tan\tactivity\tof\tsome\tsort\nand\tfollow\tthrough.\nNow\n\t\ntake\tone\tof\tyour\tanxious\tpredictions,\tremind\tyourself\tof\twhy\tit\tmatters\nto\tyou\tthat\tyou\twork\tthrough\tit,\tpick\ta\tstrategy\tthat\twill\thelp\tyou,\tand\tgo\tout\nin\tthe\tworld\tand\ttest\tit\tout!\nWRAP-\n\t\nUP\n\u2022\n\t\nTrain\tthe\tvoice\tin\tyour\thead\ttoward\tself-compassion\tand\tself-acceptance.\n\u2022\n\t\nReplace\tanxious\tand\tnegative\tthoughts\twith\trealistic\tthoughts.\n\u2022\n\t\nMake\tgoals\tand\ttake\tactionable\tsteps\tto\tlessen\tanxious\trumination.\n\u2022", "source": "anxiety.pdf"}
{"id": "b30c8f6da5b3-1", "page_content": "\u2022\n\t\nGo\tout\tin\tthe\tworld,\ttest\tout\tyour\tanxious\tpredictions,\tand\tsee\tif\tthey\u2019re\naccurate.", "source": "anxiety.pdf"}
{"id": "d26068fabe02-0", "page_content": "CH\n\t\nAPTER\tTEN\nPutting\tthe\tTools\tto\tWork\nWhether\tyou\u2019ve\tstruggled\twith\tanxiety\tall\tof\tyour\tlife,\tor\tif\tthis\tis\nyour\tfirst\ttime,\tyou\u2019ve\tlikely\thad\thopeless\tmoments\talong\tthe\tway.\nYour\tanxious\tthinking\tmay\tmake\tyou\tdoubt\tyour\tability\tto\tprogress.\nIt\u2019s\tno\twonder\tyou\tfeel\tthis\tway,\tbecause\tanxiety\tcan\tbecome\tlike\ta\npart\tof\tyour\tidentity,\tor\ta\tshadow\tyou\tsimply\tcan\u2019t\tshake.\tHere\tare\nways\tto\ttake\tthe\tstrategies\tyou\u2019re\treading\tabout\tand\tform\tlonger-\nterm\thabits\tthat\twill\tlead\tyou\taway\tfrom\thopeless\tthinking\tand\ntoward\tthe\tsatisfying\tlife\tyou\twant\tand\tdeserve.\nFrom\n\t\nStrategies\tto\tHabits\nIf\tyou\tcontinue\tto\tcultivate\tyour\tskills\tfor\tfinding\tease\tand\tcalm\twhen\tanxiety\nis\ttriggered,\teventually\tyour\tanxiety\tpatterns\twill\tbegin\tto\tbreak,\tand\tin\tthe\nspaces\tthat\topen\tup\tyou\tcan\tcultivate\tnew\thabits\tof\tthinking\tand\tresponding.\nIt\u2019s\timportant\tto\tremember\tthat\tchanging\tthe\tbrain\u2019s\twiring\ttakes\ttime\tand\nconsistent\tpractice.\tIt\u2019s\tjust\twhen\twe\tthink\twe\tcan\u2019t\ttake\tit\tanymore\tand\twant\nto\tgive\tup\tthat\twe\tmake\tour\tbiggest\tgains.\tEventually,\tfor\tlonger\tand\tlonger\nperiods\tof\ttime,\tyou\u2019ll\tforget\tthat\tyou\u2019re\tpracticing\thealthy\tcoping.\tInstead,\nyou\u2019ll\tenjoy\tthe\tbreeze\ton\tyour\tface\tand\tthe\texperience\tof\tliving\tin\tthis\tlife\nnow.", "source": "anxiety.pdf"}
{"id": "d26068fabe02-1", "page_content": "now.\nConsider\twhat\tcan\tcome\tif\tyou\tcontinue\tto\tdo\tthis\twork.\tPerhaps\tyour\nbaseline\tanxiety\tlevel,\twhat\tyou\tfeel\tmost\tof\tthe\ttime,\twas\tat\ta\t6\ton\ta\t1\tto\t10\nscale\t(1\tis\tentirely\trelaxed\tand\t10\tis\tfull\tanxiety\tmeltdown).\tOnce\tthese\nstrategies\tbecome\thabits\tyou\u2019ll\tfind\tthat\tyour\tbaseline\tdrops,\tso\tnow\tperhaps\nit\tis\tmore\tlike\ta\t3\tor\ta\t4.\tThis\tis\ta\tmarked\tdifference\tand\tis\tthe\tpayoff\tfor\tall\nyour\teffort.\tOnce\tyour\toverall\tanxiety\tlevel\tdecreases,\teven\tif\tonly\tby\ta\tfew\nnotches,\tit\twill\tbecome\teven\teasier\tand\tfaster\tto\tsuccessfully\tchallenge\ndistressing\tthoughts\tand\trepetitive\tthinking.\nTake\ta\tmoment\tas\tyou\tconclude\tthis\tsection\tto\ttune\tinto\tyour\tinternal\nvoice.\tIs\tit\tchastising\tyou\tthat\tyou\tshould\tdo\tmore\tor\treminding\tyou\tof\twhat\nyou\tare\tdoing\twrong\tor\tcriticizing\tyour\tlack\tof\tcommitment?\tRemember,\tyou\ndo\tnot\thave\tto\tdo\tanything\twritten\tin\t\nthis\n\t\nbook.\tThere\tis\tnot\ta\t\u201cright\u201d\tor\n\u201cwrong\u201d\tor\t\u201cshould\u201d\tor\t\u201cshouldn\u2019t\u201d\tapproach\tto\ttake\tyou\tout\tof\tyour\tanxiety", "source": "anxiety.pdf"}
{"id": "a4198edd828b-0", "page_content": "struggle.\tWhat\t\nwill\n\t\ntake\tyou\tout\tof\tit\tis\tmaking\ta\tchoice\tfor\tyourself.\tDo\tyou\nwant\tto\tlive\tin\ta\tdifferent\tway?\tYou\twould\tnot\tbe\tengaging\tthese\tstrategies\ton\nany\tlevel\tif\tthe\tanswer\twasn\u2019t\tyes.\tSo\tmake\ta\tcommitment\tto\tyourself\tto\nwork\ton\tyour\tanxiety\teach\tday,\tno\tmatter\thow\tsmall\tthe\teffort.\tWhen\tyou\nmiss\ta\tday,\tjust\tpick\tright\tback\tup,\tno\tjudgment,\tno\tcriticizing,\tjust\tpure,\nclear,\tpersistent\tdetermination.\nPlanning\nReview\tthe\tplanning\tyou\tstarted\tin\tchapter\t4\t(\nhere\n\t\n)\tand\trevised\tin\tchapter\t7\n(\nhere\n\t\n).\tReconsider\thow\twell\tyour\tplanning\tsystem\tis\tworking.\tHave\tyou\nfollowed\tthrough\twith\tthe\tplans\tyou\tmade\tfor\tyourself\tregarding\nimplementing\tthe\tstrategies?\nConsider\tadding\tto\tyour\tplanning\tapproach\ta\tcouple\tof\treminders\teach\nday\ton\tyour\tphone\tor\tdigital\tcalendar.\tYou\tmight\thave\tthe\treminder\t\u201cbreathe\u201d\nin\torder\tto\tstay\trelaxed\tand\tmindful.\tOr\tthe\treminder\t\u201cpositive\tself-talk\u201d\tto\tbe\naware\tof\thow\tyou\u2019re\tspeaking\tto\tyourself\tin\tyour\town\thead.\nReview\twhat\tyou\tlearned\tin\tthe\tlast\ttwo\tchapters.\tIdentify\twhich\nstrategies\tyou\twant\tto\tincorporate\tinto\tyour\tcurrent\tplan.\tTry\tto\tdo\tyour\nanxiety\twork\tat\tthe\tsame\ttime\tor\ttimes\teach\tday.\tA\tprecise\ttime\tprovides\ta", "source": "anxiety.pdf"}
{"id": "a4198edd828b-1", "page_content": "cue\tfor\tthe\tbrain\tthat\twill\thasten\tthe\t\u201cneurons-that-fire-together-wire-\ntogether\u201d\tprocess.\nTrack\n\t\nYour\tProgress\nOne\tof\tthe\tmost\tpowerful\tways\tto\tmake\ta\tnew\tbehavior\tinto\ta\thabit\tis\tto\ttrack\nwhat\tyou\u2019re\tdoing.\tIt\u2019s\tessential\tto\tlong-term\tprogress\tthat\tyou\tset\tup\ta\nsystem\twhere\tyou\ttrack\ton\ta\tdaily\tbasis\tthe\tstrategies\tyou\u2019re\tusing,\tand\tthe\nintensity\tof\tyour\tanxiety.\tAs\twe\u2019ve\tseen\tpreviously,\tyou\tcan\tquickly\tand\neasily\ttrack\tprogress\twith\ta\t\nchart\n\t\nyou\tsketch\tout\tin\tyour\tnotebook.\tTake\ta\nlook\tat\tthe\texample.\nSTRATEGY\nMON\nTUES\nWEDS\nTHURS\nFRI\nSAT\nSUN\n\u201cThinking\tabout\u201d\tvs.\n\u201cExperiencing\u201d\n\u2713\nRecord\tYour\tThoughts\nDownward\tArrow\nTechnique\n\u2713\nTest\tYour\tCore\tBeliefs\nIdentify\tYour\tWorry\nTriggers\n\u2713", "source": "anxiety.pdf"}
{"id": "30fda49b06b7-0", "page_content": "Probable\tvs.\tPossible\nOutcomes\n\u2713\nUnproductive\tvs.\nProductive\tWorry\nSpot\tOvergeneralizing\n\u2713\nStop\tUnderestimating\nYour\tCompetence\nBecome\tAware\tof\tYour\nSelf-Talk\nPink\tUnicorns\nReplace\tNegative\nThoughts\n\u2713\nUn-Learn\tHelplessness\nCost-Benefit\tAnalysis\n\u2713\nBecome\tan\tObserver\nTrain\tStation\nWhat\u2019s\tYour\tAnxiety\nTelling\tYou?\nRate\tYour\tAnxiety\ton\ta\n1\tto\t10\tScale\n3\n7\n9\n2\n7\n5\n3\nEach\tday,\tcheck\tany\tand\tall\tstrategies\tyou\tuse\tfrom\t\nchapters\t8\n\t\nand\t\n9\n\t\n,\tor\nmake\ta\tversion\tof\tthis\ttable\tbased\ton\tthe\tstrategies\tmost\tuseful/applicable\tto\nyou.\tAlso,\tbe\tsure\tto\trate\tyour\tanxiety,\tusing\ta\t1\tto\t10\tscale,\twith\t1\tbeing\nentirely\trelaxed\tand\t10\tbeing\tfull\tanxiety\tmeltdown.\nGoal\n\t\nSetting\nStruggling\twith\tanxiety\tcan\tfeel\tlike\tfighting\tthe\tocean\u2019s\tcurrent.\tWe\tspend\tso\nmuch\ttime\tworking\tto\tstay\tafloat\tthat\twe\tdon\u2019t\thave\tthe\tenergy\tleft\tto\tfocus\non\tactually\tgetting\tsomewhere.\tOperating\tin\tsurvival\tmode\thas\tsome\tnegative\nconsequences,\tespecially\twhen\tit\tcomes\tto\tanxiety\tmanagement.\tFirst\tand\nforemost,\tsurvival\tmode\tdoesn\u2019t\tlead\tto\tlong-term\tprogress\tin\tterms\tof\nconsistently\tescaping\tthe\ttorment\tof\tanxiety.\tAlso,\tsurvival\tmode\tkeeps\tus", "source": "anxiety.pdf"}
{"id": "30fda49b06b7-1", "page_content": "stuck\tin\ta\tmental\tstate\twhere\twe\u2019re\tneither\tfully\tpresent\tnor\table\tto\tenjoy\tthe\nthings\twe\tcherish\tmost.\nTake\ta\tbreak\tfrom\ttreading\twater.\tImagine\tyourself\tsafely\ton\ta\tboat,\teven\nif\tonly\tfor\ta\tfew\tmoments.\tFrom\tthis\tvantage\tpoint,\tyou\tcan\tobserve\tyour\nanxiety\tspiral\twithout\tbecoming\tentirely\tengulfed\tby\tit.\tWith\tthis\tperspective", "source": "anxiety.pdf"}
{"id": "6fdf92f604cd-0", "page_content": "in\tmind,\tconsider\tyour\tgoals\tfor\tanxiety\tmanagement:\n\u2022\n\t\nWhat\tmade\tyou\tpick\tup\tthis\tbook?\n\u2022\n\t\nWhat\tdo\tyou\twant\tto\tachieve?\n\u2022\n\t\nHow\tdo\tyou\twant\tto\tfeel\ton\tthe\tinside?\n\u2022\n\t\nHow\tdo\tyou\twish\tyou\tcould\tcope\twith\tanxious\tthoughts?\nPeople\n\t\noften\tget\tto\tthis\tpoint\tand\tthen\tstart\tto\tdoubt\tthemselves,\tor\ttalk\nthemselves\tout\tof\ttheir\tgoals\tbecause\tthey\tfear\tit\twill\tbe\ttoo\thard\tto\naccomplish,\tor\tthey\u2019re\tnot\tstrong\tenough\tto\tmeet\tchallenging\ttasks,\tor\tthey\nwill\tfail\tin\tthe\tend.\tRemember,\tpeople\tlike\tyou\tall\tover\tthe\tworld\thave\nstruggled\twith\tanxiety\tand\thave\tgotten\tbetter.\tIt\u2019s\tnot\tthat\tthey\tnever\tfeel\nanxious\tagain,\tbut\tthey\tfind\tmethods\tto\tcope\tin\thealthy\tways\tand\tstay\tpresent\nin\ttheir\tlives.\tAnxiety\tis\ttreatable,\tperhaps\tmore\tso\tthan\tany\tother\tmental\nhealth\tproblem,\tand\tpeople\tget\tbetter\tby\tconsistently\tapplying\tnew\tways\tof\nthinking\tand\tcoping.\nSetting\ta\tgoal\tand\tsticking\tto\tit\tis\takin\tto\tspotting\tand\tthen\treaching\ta\nbuoy\twhile\ttreading\twater\tin\tthe\tocean.\tEach\tbuoy\tleads\tto\tanother\tand\nanother\tand\tbefore\tyou\tknow\tit,\tyou\tsee\tthe\tshore\ton\tthe\thorizon.\tPutting\tthe\neffort\tin\tand\treaching\tfor\tgoals\twill\talmost\tinstantaneously\thelp\tyou\tbelieve", "source": "anxiety.pdf"}
{"id": "6fdf92f604cd-1", "page_content": "in\tyourself,\tincrease\tyour\tself-esteem,\tand\tmake\tyour\tanxiety\tseem\tless\ndaunting.\nSTRATEGY\tOF\tTHE\tDAY\nPick\ta\tfew\tstrategies\tfrom\tthis\tsection\tthat\tyou\tcan\tincorporate\ton\ta\tdaily\nbasis,\tor\ta\tdifferent\tspecific\tfocus\teach\tday.\tOne\texample\twould\tbe\tto\tlabel\ta\nday\t\u201cPositive\tSelf-Talk\tDay,\u201d\twhere\tyou\u2019re\tmindful\tof\tyour\tinternal\tnarrative,\nor\t\u201cIdentify\tErrors\tin\tThinking\tDay,\u201d\twhere\t\nyou\n\t\ncommit\tto\tfocusing\ton\twhat\nexaggerated\tor\tirrational\tthought\tpatterns\tmay\tbe\tmaking\tyou\tfeel\tanxious.\nAnother\thelpful\tstrategy\tis\tto\t\n\u201cBecome\tan\tObserver\u201d\n\t\nof\tyour\tthoughts\teach\nday.\tIf\tonly\tfor\tfive\tminutes,\tcommit\tto\twatching\tyour\tthoughts\tgo\tby\twithout\nbecoming\tattached\tor\tactively\tpushing\tthem\taway.\nSTRATEGY\tOF\tTHE\tWEEK\nPick\ta\tfew\toverarching\tor\tgeneral\tstrategies\tthat\tyou\tcan\twork\tinto\tyour\nweekly\troutine\tat\tleast\tthree\ttimes\tthis\tweek.\tThey\tdon\u2019t\tneed\tto\ttake\ta\nprolonged\tperiod\tof\ttime,\tjust\tsomething\treasonably\tachievable\tfor\tyou\tin\tthe\ncontext\tof\tyour\tlife.\tFor\texample,\tyou\tcould\tincorporate\tthe\tidea\tof\t\n\u201cUn-\nLearn\tHelplessness\u201d\n\t\n,\twhere\tyou\tcommit\tto\ttaking\tone\treasonable,\tactionable", "source": "anxiety.pdf"}
{"id": "5643b93b7af8-0", "page_content": "step\tto\tcombat\twhat\tis\tmaking\tyou\tanxious.\tOr\tcommit\tto\ta\thypothesis\ttest\nand\tuse\tit\tto\tchallenge\tat\tleast\tone\tof\tyour\tanxious\tbeliefs.\nGo\n\t\nDeeper\nCreate\tYour\tWeekly\tStrategies\tCalendar\nRevisit\tyour\tweekly\tstrategies\tcalendar\tyou\tcreated\tin\tchapters\t4\t(\nhere\n\t\n)\nand\t7\t(\nhere\n\t\n).\tTake\ta\tmoment\tto\tlook\tover\tthe\tcurrent\tmonth.\tIf\tyou\thave\nnot\talready\tdone\tso,\twrite\tin\twork,\tsocial,\tand\tfamily\tcommitments\tand\nappointments.\nHabit\tformation\tcomes\tfaster\twhen\twe\tteach\tour\tbrain\tnew\tstrategies\nand\ttechniques\ton\ta\tdaily\tbasis.\tAlso,\tanxiety\tis\treduced\twhen\twe\thave\ta\nsolid\tplan\tand\tstick\tto\tit.\tWrite\tin\tone\tstrategy\tfrom\t\nchapters\t8\n\t\nand\t\n9\n\t\nthat\nyou\u2019re\twilling\tto\temploy\tevery\tday\tof\tthe\tmonth.\nAssess\twhat\tis\tcoming\tup\tby\tdigitally\tor\tmanually\tmarking\tred,\tyellow,\nand\tgreen\tzones\ton\tyour\tcalendar.\tRed\tzones\tare\tthose\tthat\tare\tmore\nanxiety\tcharged,\tgreen\tare\tthose\twhere\tyou\texpect\tto\tbe\tfairly\tat\tease\nand\tfeel\tless\tinternal\tpressure,\tand\tyellow\tare\tneutral\twhere\tyou\timagine\nyou\twill\tfeel\tneither\tvery\tanxious\tnor\tvery\trelaxed.\nTake\ta\tstep\tback\tand\tconsider\twhich\tred\tzones\tmight\ttrigger\tanxious\nthinking\tfor\tyou.\tOn\tdays\tor\t\ntimes", "source": "anxiety.pdf"}
{"id": "5643b93b7af8-1", "page_content": "thinking\tfor\tyou.\tOn\tdays\tor\t\ntimes\n\t\nwhere\tyou\tanticipate\tanxious\tthinking\nor\tsee\ta\tred\tzone,\twrite\tdown\ta\tstrategy\t(or\tstrategies)\tthat\tyou\tthink\twill\nbe\tparticularly\tsuited\tfor\tthat\tspecific\ttrigger.\tFor\texample,\tif\tyou\u2019re\nanticipating\ta\tfew\tevents\tthat\twill\tcause\tyou\tto\truminate\tor\toverthink,\nconsider\tkeeping\ta\tthought\trecord\tthat\tweek.\tAlso,\tif\tyou\u2019re\tdreading\tan\nencounter,\tconsider\tif\tyou\u2019re\tunderestimating\tyour\tcompetence\tand\nfiltering\tout\tyour\tabilities\tand\tstrengths\tthat\tcan\thelp\tyou\tthrough\tthe\ndifficult\tsituation.\nCheck-\n\t\nIn\nFor\tthe\tkind\tof\tchange\tthat\treally\tlasts\tfor\tthe\tlong\tterm,\tit\u2019s\timportant\tto\ncheck\tin\twith\tyourself\tand\tsee\thow\tyou\u2019re\tprogressing.\tOtherwise,\tyou\tmay\nfall\tback\tinto\tthose\tsame\told\tanxious\thabits.\tChecking\tin\tis\ta\tway\tto\tstay\nfocused\ton\tyour\tgoals\tand\tto\tnotice\twhich\tstrategies\tare\tworking\tor\twhich\nyou\tmay\twant\tto\tadd\tor\tchange.\nCheck\tin\twith\tyourself\tto\ttake\tstock\tof\twhat\u2019s\tgoing\twell\tand\talso\twhat\nyou\u2019ve\tlost\tsight\tof\ton\tyour\tpath\tto\ta\tpeaceful\tlife.\tAnd\tas\tyou\talso\ttake\tstock", "source": "anxiety.pdf"}
{"id": "c222649b530f-0", "page_content": "of\tyour\tsetbacks,\trecommit\tto\tpersevering.\tRewiring\tthe\tbrain\ttakes\tpractice\nand\ttime.\nHow\tDid\tYou\tDo?\nStart\tby\treflecting\ton\thow\tyou\u2019re\tdoing\tevery\tcouple\tof\tdays.\tThen\tas\tyou\nnotice\tyour\tsymptoms\timproving,\tcheck\tin\tonce\ta\tweek\tand\tthen\teventually\nmonthly.\n\u2022\n\t\nHow\tsuccessful\twere\tyou\twith\tyour\tdaily\tgoals?\n\u2022\n\t\nHow\tabout\tyour\tweekly\tgoals?\n\u2022\n\t\nBased\ton\tthe\t1\tto\t10\tscale,\tare\tyou\tnoticing\tany\tsymptom\timprovement?\nImprovement\tmay\tbe\tsubtle\tat\tfirst,\tbut\tany\treduction\tin\tthe\tintensity\tof\tyour\nanxiety,\teven\tgoing\tfrom\tan\t8\tto\ta\t7,\tis\tan\timprovement.\tIf\tyou\tweren\u2019t\tas\nsuccessful\tas\t\nyou\u2019d\n\t\nlike,\ttry\tthings\tdifferently.\tSwap\tout\tthe\tstrategies\tyou\u2019ve\nbeen\tusing\tfor\tothers,\tand\tbe\thonest\tabout\twhat\u2019s\tblocking\tyou\tfrom\tmaking\nmore\tprogress.\tRemind\tyourself\tthat\tyou\twant\tthis,\tand\tyou\tcan\tand\twill\thave\npeace\tof\tmind\tand\ta\tmeaningful\tlife.\nSTICKING\n\t\nWITH\tIT\nAny\ttime\twe\tmake\ta\tchange\tor\tlearn\tsomething\tnew,\twe\texperience\ndisappointments\tand\tobstacles.\tWhen\tyou\thit\tsetbacks,\ttake\ta\tmoment\tto\nconsider\twhat\tnegative\tthoughts\tor\tbeliefs\tyou\thave\tabout\tyour\tability\tto\tget\nbetter\tand\tstart\tnew\ttechniques.", "source": "anxiety.pdf"}
{"id": "c222649b530f-1", "page_content": "better\tand\tstart\tnew\ttechniques.\nFor\texample,\tyou\tmight\thave\tthe\tthought,\t\u201cDoing\tthese\texercises\twill\nimprove\tmy\tanxiety,\u201d\tand\tsimultaneously\tthink,\t\u201cThese\texercises\tare\thard,\tso\nI\tprobably\twon\u2019t\tget\tanywhere.\u201d\tConsider\tincorporating\tmore\trealistic\nthoughts.\tFor\texample,\t\u201cOther\tpeople\thave\tdone\tthis\tand\tmade\tthemselves\nbetter,\tso\tmaybe\tI\tcould\tchange,\u201d\tor\t\u201cI\tdon\u2019t\thave\tto\timplement\tthe\tstrategies\nall\tthe\ttime\tor\tbe\tperfect\tat\tit\tto\timprove.\u201d\nEach\tday\tyou\u2019re\tone\tstep\tcloser\tto\tyour\tgoal\tof\temotional\tfreedom.\tDon\u2019t\ngive\tup.\tYou\twill\tcome\tout\ton\tthe\tother\tside\tof\tyour\tanxiety.\tWhat\u2019s\ton\tthe\nother\tside?\tEase\twithin\tyour\t\nbody\n\t\nand\tyour\tmind.\tThe\tkind\tof\tease\tthat\twill\nenable\tyou\tto\tsteadily\tpush\tout\tof\tyour\tcomfort\tzone\tso\tyou\tno\tlonger\tmiss\nout\ton\tall\tlife\thas\tto\toffer.\tYou\tcan\tand\twill\tachieve,\tconnect,\tand\tlive\ta\tfully\npresent\tlife.\nReading\tabout\tthe\tstrategies\tmeans\tyou\u2019re\tno\tlonger\tresigning\tyourself\tto\tan\nanxious\tlife.\tThis\tchange\talone,\tof\tgiving\tyourself\tnew\tways\tof\tthinking\tand\nmanaging\tyour\tanxiety,\tperhaps\tmore\tthan\tany\tother,\twill\tdeliver\tthe\tpeace", "source": "anxiety.pdf"}
{"id": "04f13176d905-0", "page_content": "and\tcalm\tyou\tdeserve.\tNow\tkeep\tgoing.\tDon\u2019t\tgive\tup;\tyou\u2019ve\talready\tcome\nso\tfar.", "source": "anxiety.pdf"}
{"id": "6321573cef83-0", "page_content": "What\n\t\nYou\u2019ll\tLearn\tin\tThis\tSection\nRecognize\tthat\tyou\tdo\thave\tthe\tability\tto\tmanage\tyour\tanxiety\tand\nexperience\tthe\tkind\tof\tease\tand\tcalm\tyou\twant.\tThis\tconfidence\ndoesn\u2019t\thave\tto\tcome\tall\tat\tonce.\tHowever,\tit\u2019s\tsomething\twe\u2019re\tall\ncapable\tof\tbuilding,\tand\tthis\tsection\taddresses\thow\tto\tstick\twith\tthe\nstrategies\tfor\tthe\tlong\tterm.\tOne\telement\tis\tlearning\tto\tcelebrate\nyour\tsuccesses.\tRecognition\tof\tprogress,\teven\twhen\tit\tcomes\tin\nvery\tsmall\tincrements,\tfuels\tyour\tability\tto\tbe\tpersistent,\tand\npersistence\tis\tthe\tpath\tto\tnew\tlearning.\tWe\twill\talso\tlook\tat\thow\tto\nsidestep\tthe\tnegativity\tbias,\tnip\tanxiety\tin\tthe\tbud,\tand\tclarify\nwhich\tstrategies\tyou\twant\tto\tmaintain\tthroughout\tyour\tlife.\tAnd\twe\nwill\texplore\tways\tto\taccelerate\tyour\tprogress\ton\tthe\tanxiety-\nreduction\tpath\u2014including\tbuilding\tyour\tsupport\tnetwork,\npsychotherapy,\tand\tmedication.", "source": "anxiety.pdf"}
{"id": "4f519be56a2f-0", "page_content": "CH\n\t\nAPTER\tELEVEN\nThe\tRoad\tAhead\nLong-Term\tOutlook\nIt\tis\testimated\tthat\tone\tin\tfive\tadults\tin\tthe\tUnited\tStates\tmeets\tthe\tdiagnostic\ncriteria\tfor\tan\tanxiety\tdisorder.\tAs\tprevalent\tas\tanxiety\tis,\tit\tis\talso\thighly\nresponsive\tto\ttreatment.\tBut\thow\tcan\twe\ttell\twho\twill\tget\tbetter\tand\twho\nwon\u2019t?\tWell,\tI\tsee\tit\tconsistently\tin\tmy\tpractice,\tand\tresearch\tbacks\tthis\tup:\nWhen\tpeople\tadopt\tthese\tthree\t\u201cbeliefs\u201d\tthey\ttypically\tare\table\tto\tlearn,\nsooner\trather\tthan\tlater,\tto\tmanage\ttheir\tanxiety\tsymptoms.\n1.\n\t\nBelieve\tyou\tneed\tto\tchange:\n\t\nDoing\tthe\tsame\tthings\tyou\u2019ve\talways\ndone\tkeeps\tyou\tstuck.\tOpen\tyourself\tup\tto\tnew\tways\tof\tthinking\tand\nbehaving\tand\tyou\u2019ll\tstart\tchanging.\n2.\n\t\nBelieve\tin\tthe\tstrategies:\n\t\nSelf-doubt\tand\tsecond-guessing\tthe\tprocess\nis\tonly\ta\tdistraction\tfrom\tbuilding\tthe\tnew\thabits\tthat\twill\ttake\tyou\naway\tfrom\tanxiety\tand\ttoward\tgreater\tcalm.\tThe\tstrategies\tin\tthis\tbook\nare\tall\tevidence\tbased,\t\nwhich\n\t\nmeans\tresearch\thas\tproven\ttheir\neffectiveness.\tThe\tstrategies\twork,\tthey\treally\tdo!\n3.\n\t\nBelieve\tin\tyour\tability\tto\tgrow:\n\t\nAs\twe\u2019ve\tseen,\tpeople\tjust\tlike\tyou", "source": "anxiety.pdf"}
{"id": "4f519be56a2f-1", "page_content": "As\twe\u2019ve\tseen,\tpeople\tjust\tlike\tyou\nall\tover\tthe\tworld\texperience\tanxious\tpatterns\tyet\tfind\tsustained\tpeace\nof\tmind,\tso\twhy\tcouldn\u2019t\tthis\tbe\tyou?\tBelieve\tin\tyourself,\tand\tyou\twill\ngain\tcontrol\tover\tyour\tanxiety.\nYour\tBiggest\tVictories\tSo\tFar\nTake\ta\tmoment\tto\tremember\twhat\temotions\tand\thabits\twere\truling\tyou\tbefore\nyou\tread\tthis\tbook.\tNow,\tlike\tplaying\tback\ta\treel\tof\tsports\thighlights,\tlook\tat\nyour\tgreatest\tvictories\tso\tfar.\tPerhaps\tyou\tcouldn\u2019t\tconnect\twith\tyour\tother\nemotions,\texcept\tfor\tanxiety,\tand\tnow\tyou\u2019re\tno\tlonger\tafraid\tto\tlook\tunder\nthe\tanxiety\tand\tunderstand\twhat\tyou\u2019re\treally\tfeeling.\tOr\tperhaps\tyou\u2019ve\nfound\tways\tto\trelax\tyour\tbody\tand\tnot\tfeel\tas\tphysically\tkeyed\tup.\nMaybe\tyou\u2019ve\tstopped\tavoiding\tsomething,\tor\ta\tfew\tthings,\tthat\thave\nlong\tcaused\tyou\tfear\tand\tapprehension.\tMaybe\tthe\tconcept\tof\tacceptance,\nthat\tanxiety\tis\ta\tpart\tof\thuman\texperience,\thas\topened\tup\tspace\tso\tthere\u2019s\ta\n\u201cyou\u201d\tnow\tseparate\tfrom\tbeing\tanxious.\nOr\tmaybe\tyou\u2019ve\tfound\tways\tto\tbecome\tunstuck\tfrom\tor\tchallenge\tyour", "source": "anxiety.pdf"}
{"id": "ae4f24174ba5-0", "page_content": "fearful\tand\tanxious-thought\tpatterns.\tYou\tmay\teven\thave\tmoments\tnow\nwhere\tyou\u2019re\table\tto\tobserve\tyour\tthoughts\tor\tfeelings\twithout\tbecoming\noverwhelmed\tby\tthem.\nIf\n\t\nyou\u2019re\tthinking\tabout\tyour\tstruggle\tdifferently,\tif\tyou\u2019re\tengaging\tnew\nways\tof\tthinking\tor\tbehaving,\tconsider\tyourself\tvictorious.\tNow\tkeep\ton\ndoing\twhat\u2019s\tworking.\nYour\tBiggest\tChallenges\tSo\tFar\nWhat\thave\tbeen\tyour\tbiggest\tchallenges\tso\tfar?\tPerhaps\tyou\tcontinue\tto\nstruggle\tand\thave\tnot\tyet\tseen\tany\tnoticeable\tbenefit.\tOr\tperhaps\tthe\nimprovements\tfeel\ttoo\tsmall\tand\tnot\timpactful\tenough.\nIt\tcan\tfeel\timpossible\tto\tkeep\tbelieving\tin\tyourself\tand\tyour\ttreatment\napproach\twhen\tyou\u2019re\tnot\tnoticing\tany\tmeasurable\tchange.\tTake\ta\tfirm\tlook\nat\tthe\tfacts.\n\u2022\n\t\nAre\tyou\tfollowing\tthe\tstrategies?\n\u2022\n\t\nDo\tyou\tbelieve\tthe\tstrategies\twill\twork?\n\u2022\n\t\nDo\tyou\tbelieve\tin\tyourself\tand\tyour\tability\tto\timprove\tand\tlive\tthe\tlife\tyou\ndeeply\tdesire?\nAlso,\tconsider\tif\tthere\tare\tspecific\tstrategies,\tor\teven\tentire\tsections\tof\tthe\nbook,\tthat\tyou\tfind\tparticularly\tchallenging.\tReflect\ton\twhat\thas\tbeen\tthe\nhardest\tfor\tyou\tto\taccept,\tto\ttake\tin,\tand\tto\tchange.\tConsider\twhether\tyou", "source": "anxiety.pdf"}
{"id": "ae4f24174ba5-1", "page_content": "might\tbenefit\tfrom\tadditional\tsupport\tto\thelp\tyou\twith\tthe\trougher\tpatches\n(more\ton\ttherapy\tand\tmedication\tin\t\nchapter\t12\n\t\n).\tGive\tyourself\tcompassion\nfor\tgoing\ttoward\twhat\u2019s\tdifficult,\tand\tfor\tnot\tgiving\tup.\nThe\n\t\nRoad\tto\tProgress\tIsn\u2019t\tAlways\tStraight\nChange\tdoesn\u2019t\tunfold\tin\ta\tstraight\tline,\talthough\twe\toften\tbelieve\tit\tshould,\nwhich\tis\twhy\twhen\twe\tconfront\tsetbacks\twe\tbecome\tself-critical\tand\tstart\tto\ndoubt\tourselves.\tThis\tkind\tof\tthinking\tsabotages\tprogress\tand\tcontributes\tto\nus\tgiving\tup\tentirely.\nThe\treality\tis\tthat\tsetbacks\tand\tfailures\talong\tthe\tpath\tto\tchange\tare\ninevitable\tfor\teveryone.\tOur\tbrains\thave\tthe\tmiraculous\tability\tto\trewire,\tto\ngrow,\tto\tchange;\thowever,\tour\tbrains\talso\tcling\tto\twhat\u2019s\tbecome\thabit.\tThis\ncontradictory\ttension\tmeans\tchange\tdoes\tnot\tcome\timmediately\tor\twithout\neffort.\tSustained\tchange,\tthe\tkind\tthat\treally\tmakes\ta\tdifference,\ttakes\ttime\nand\tconsistency.\nEach\ttime\tyou\thit\ta\troadblock,\tinstead\tof\tself-criticism\tand\tself-defeat,", "source": "anxiety.pdf"}
{"id": "82da67c7e8a5-0", "page_content": "consider\tthe\troadblock\ta\tsignal\tof\tyour\tgrowth\tand\tprogress.\tAfter\tall,\tif\tyou\nwere\tstill\tstuck\tdoing\twhat\tyou\u2019ve\talways\tbeen\tdoing,\tyou\twouldn\u2019t\thave\ncome\tacross\ta\troadblock.\tWhen\tprogress\ton\tthe\tanxiety-reduction\ttrail\tstalls,\nor\teven\thalts\tcompletely,\tit\tmeans\tyou\u2019ve\tlikely\tprogressed,\tmore\tthan\tyou\nimagined,\tand\tthat\u2019s\twhy\tthe\tsetback\tbothers\tyou.\tSetbacks\tare\tpart\tof\tyour\nbrain\u2019s\tadjustment\tprocess.\tKeep\tpersisting,\tdon\u2019t\tgive\tup,\tand\treturn\tto\tthe\nstrategies\tagain\tand\tagain.\tIt\twill\tpay\toff.\nGo\n\t\nDeeper\nGratitude\nRecognizing\twhat\twe\u2019re\tthankful\tfor\tincreases\twell-being,\tcontentment,\nand\tpeace\tof\tmind.\tThe\tnegativity\tbias,\tas\twe\u2019ve\tseen,\tis\twired\tinto\tour\nbrain\tas\ta\tsurvival\tmechanism.\tWe\ttend\tto\tdwell\ton,\trelive,\tand\tattempt\nto\tproblem\tsolve\tthe\tnegative\tmore\tthan\tthe\tpositive.\tWhen\tthis\tprocess\nisn\u2019t\tbuffered\tby\tjoy\tor\tcontentment,\twe\tbecome\tmore\tanxious.\nWe\tcan\tcounter\tthe\tnegativity\tbias\teasily\tand\tin\tonly\ta\tfew\tminutes\ta\nday.\tAdopt\ta\tdaily\tpractice\tof\tidentifying\ttwo\tor\tthree\tthings\tthat\tyou\nappreciate.\tYou\tcan\twrite\tthese\tin\tyour\tnotebook\tor\tinternally\treflect\ton\nthem.\tWhat\u2019s\timportant\tis\tto\tbring\tconscious\tand\tdeliberate\tattention\tto", "source": "anxiety.pdf"}
{"id": "82da67c7e8a5-1", "page_content": "what\tis\tgoing\twell,\tor\tat\tleast\tokay,\tin\tyour\tlife\tor\twhat\tyou\tfeel\npositively\tabout\twithin\tyourself.\nBuilding\n\t\nYour\tNew\tHabits\nOnce\tyou\u2019ve\tbeen\tsuccessful\twith\ta\tstrategy,\ttake\tit\tto\tthe\tnext\tlevel.\tPractice\nthe\tstrategies\ton\tmultiple\toccasions\tacross\ta\tvariety\tof\tsettings.\nFor\texample,\tif\tyou\tfear\teating\tout\tin\tpublic,\tdon\u2019t\tdecide\tto\tjust\tgo\tto\tthe\nsame\trestaurant\twith\tthe\tsame\tfriend\tover\tand\tover.\tInstead,\tchallenge\nyourself\tto\tgo\tto\ta\tvariety\tof\trestaurants\tand\twith\ta\tvariety\tof\tpeople.\tIt\u2019s\ngreat\tto\tbecome\tcomfortable\tknowing\tthat\tyou\u2019re\tno\tlonger\tgoing\tto\thave\ta\npanic\tattack\tin\tyour\tlocal\tmovie\ttheater,\tbut\tconsider\tbranching\tout\tto\tother\ntheaters\tin\tnearby\ttowns\tor\teven\tgoing\tto\ta\tplay\tor\ta\tconcert.\tOr\tif\tyou\u2019re\nworking\ton\tobsessive\tthinking,\tdon\u2019t\tjust\twork\ton\tit\twhen\tyou\u2019re\tat\tyour\nplace\tof\temployment.\tWork\tto\tbe\tmindful,\tan\tobserver,\twhen\thome\talone,\nwhen\tdriving,\teven\twhen\tinteracting\twith\tothers.\tPractice\tthe\tstrategies\tacross\na\tvariety\tof\tsituations/people\tand\tyou\u2019ll\teventually\tstart\tusing\tthem\ninstinctively.\nThe\tmore\tyou\tact\tthe\tway\tyou\twish\tyou\tcould\tact,\tand\tdo\tthe\tthings\tyou", "source": "anxiety.pdf"}
{"id": "c632b1aade08-0", "page_content": "used\tto\tavoid,\tand\tthink\tin\tthe\tways\tthat\tbring\tpeace\tof\tmind,\tthe\tquicker\tnew\nhabits\twill\tform\tand\tthen,\tbefore\tyou\tknow\tit,\tthey\u2019ll\tbecome\tautomatic.\nExercise:\tCatch\tAnxiety\tEarly\nCatch\tanxiety\tearly,\tbefore\tit\u2019s\tleft\tthe\tbarn,\tso\tto\tspeak,\tand\tyou\u2019ll\tstop\tit\tin\nits\ttracks\tbefore\tit\tbecomes\ttoo\tintense\tto\tpull\tback.\tA\tway\tto\tstart\tcatching\nanxiety\t\nearly\n\t\nis\tto\tdevelop\ta\tquick\tand\teasy\thabit\tof\tchecking\tin\twith\nyourself.\tSo\tinstead\tof\trushing\tfrom\ttask\tto\ttask,\tperson\tto\tperson\u2014\nintentionally\tSTOP.\tTake\ttime\tto\tbe\tmindful\tof\tyour\tongoing\texperience.\nHere\u2019s\thow:\n\u2022\n\t\nAt\tthe\tend\tof\tthe\tday\twhen\tyou\tarrive\thome,\tSTOP\tbefore\tentering.\tReflect\nfor\ta\tfew\tmoments;\tcheck\tin\twith\tyourself.\n\u2022\n\t\nWhen\tyou\tend\tone\tencounter,\tSTOP.\tWhat\u2019s\tgoing\ton\tin\tyour\tbody,\tyour\nmind?\tWhat\tsensations\tdo\tyou\tnotice?\n\u2022\n\t\nWhen\tyou\tfinish\ta\ttask,\tSTOP.\tReflect\ton\twhat\ttinges\tor\tshifts\tmight\tbe\nhappening\tmentally\tor\tphysically\tfor\tyou.\tLiterally\tsay\tto\tyourself,\t\u201cI\twant\nto\tsee\tyou.\tWhat\u2019s\tgoing\ton\tin\tthere?\u201d\nTune-Ups\tand\tCheck-Ins\nAs\tyou\tmove\talong\tyour\tanxiety-recovery\tpath,\tyou\tmay\tfind\tthere\tare", "source": "anxiety.pdf"}
{"id": "c632b1aade08-1", "page_content": "stretches\tof\ttime\twhen\tyou\u2019re\tno\tlonger\tdeliberately\tthinking\tabout\tthe\nstrategies.\tYou\tmay\tfeel\tthat\tyou\u2019re\t\u201cin\tthe\tzone,\u201d\table\tto\teffortlessly\tmanage\nlife\u2019s\thardships.\nStill,\teven\twith\tprogress,\tit\u2019s\teasy\tfor\tus\tto\tgo\tback\tto\told\tways\tof\nthinking\tand\tacting.\tConsider\tplacing\tsticky\tnotes\tin\tkey\tlocations\t(car,\nbedroom\tmirror)\tor\treminders\ton\tyour\tdigital\tcalendar\tof\tthe\tstrategies\tthat\nare\tworking\twell\tfor\tyou\tso\tyou\tkeep\tthem\ttop\tof\tmind\tand\tuse\tthem\teven\nwhen\tyou\tmay\tnot\tfeel\tlike\tyou\tneed\t\nthem.\n\t\nAlso,\tset\ta\treminder\ton\tyour\ncalendar\tonce\tor\ttwice\ta\tmonth\tto\treview\tthe\tmaterial\tin\tthis\tbook\tand\twhat\nyou\u2019ve\twritten\tin\tyour\tnotebook\t(even\tif\tyou\tthink\tyou\tdon\u2019t\tneed\tto!).\nGoal\tSetting\nEach\ttime\tyou\treach\ta\tgoal,\tconsider\tthe\tstrategies\tthat\tgot\tyou\tthere\tand\tif\nit\u2019s\tpossible\tto\texpand\tthose\tstrategies\tto\treach\teven\tlarger\tgoals.\tFor\nexample,\tperhaps\tyou\timplemented\t\u201ctotal\tworry\ttime\u201d\t(\nhere\n\t\n)\tand\tit\tworked.\nNow\tthat\tyou\u2019ve\tdiscovered\tits\teffectiveness,\tconsider\tmaking\tit\ta\tgoal\tto\tdo\nthis\tstrategy\ton\ta\tdaily\tbasis.\tOr\tif\tyou\trecognize\tthat\t\n\u201cWatching\tYour\nThoughts\u201d\n\t\nworks\twhen\tunder\tstress,\tconsider\timplementing\tthis\tstrategy", "source": "anxiety.pdf"}
{"id": "c632b1aade08-2", "page_content": "works\twhen\tunder\tstress,\tconsider\timplementing\tthis\tstrategy\nevery\tday\twhile\tdriving\tto\twork,\twith\tor\twithout\tstress.", "source": "anxiety.pdf"}
{"id": "a69efc083cf5-0", "page_content": "Once\tyour\toverall\tanxiety\tlevel\tdecreases,\tyou\u2019ll\tlikely\tfind\tthat\tyou\tthink\nabout\tyour\tgoals\tin\tnew\tways\tand\tfind\tdeeper,\tmore\tmeaningful,\tways\tto\nimpact\tyour\tlife.\tAnd\tas\tyour\twell-being\tincreases,\tthe\toverall\tpicture\tof\tthe\npath\tforward\twill\tno\tlonger\tbring\tdread\tbut\tinstead\tpleasure\tand\toptimism.\nYou\thave\tmuch\tto\tlook\tforward\tto!\nExercise:\n\t\nWhat\u2019s\tthe\tBig\tPicture?\nRefocus\ton\tthe\tbigger\tpicture\tin\twhich\toverall\tstrategies\tare\timportant\tto\tyou\nin\tmaintaining\tyour\tless-anxious\tlife.\tThese\tare\tthe\tstrategies\tthat\teither\nworked\twell\tfor\tyou,\tor\tare\tlinked\tto\tsomething\tyou\tcare\tabout,\tlike\tan\tactive\nsocial\tlife.\tHere\u2019s\ta\tlist\tof\tsome\tof\tthe\tthings\tmy\tclients\tkeep\tin\tmind.\tMake\ta\nlist\tof\tyour\town.\n\u2022\n\t\nPhysical\texercise\n\u2022\n\t\nDaily\tmindfulness\n\u2022\n\t\nPhysical\thealth\n\u2022\n\t\nLive\tyour\tbest\tlife\n\u2022\n\t\nAcceptance\n\u2022\n\t\nChallenge\tyour\tthoughts\n\u2022\n\t\nExposure\n\u2022\n\t\nMake\tspace\tfor\tyourself\tseparate\tfrom\tyour\tanxious\tthoughts", "source": "anxiety.pdf"}
{"id": "04f77bafdd80-0", "page_content": "CH\n\t\nAPTER\tTWELVE\nBuilding\tYour\tSupport\tNetwork\nHuman\tconnection\trelieves\tanxiety.\tLooking\tanother\tperson\tin\tthe\neye\tand\tsharing\tour\tvulnerable\tmoments,\taspirations,\tand\tsetbacks\nsoothes\tour\tnervous\tsystems.\tIf\tyou\u2019ve\tbeen\tcaught\tin\tanxiety\u2019s\tgrip\nfor\tsome\ttime,\tyou\tmay\tnot\thave\thad\tthe\tmental\tspace\tto\tsustain\nclose\tfamily\tor\tfriendship\tties.\tOne-on-one\tmeetings\twith\ta\ntherapist\tor\tgroup\ttherapy\tare\tways\tto\tstart\tgarnering\tsome\tin-\nperson\tsupport.\tOnline\tanxiety-reduction\ttools\talso\tcan\tbe\thelpful.\nSharing\tyour\tgoals,\tprogress,\tand\tsetbacks\twith\tothers\toffers\ta\nsturdy\tbrace\tthat\twill\tgive\tyou\tencouragement\tand\tperspective\tas\nyou\tfind\tyour\tway.\nFinding\n\t\na\tTherapist\nBe\tCalm\n\t\nis\tfor\tyou\tto\tuse\ton\tyour\town,\tor\twith\ta\ttherapist\tif\tyou\thave\tone.\nYou\tcan\tfind\trelief\ton\tyour\town\tif\tyou\u2019re\tpersistent\tand\tstay\twith\tit.\tHowever,\nyou\twill\twant\tto\tparticipate\tin\tpsychotherapy\tif\tyou\u2019d\tlike\tto\taccelerate\tthe\nlearning\tprocess,\tdeepen\tyour\tself-awareness,\tif\tyou\thave\tlittle\tsocial\tsupport,\nor\tif\tyou\u2019ve\timplemented\tthe\tstrategies\tand\tare\tnot\tfeeling\tmuch\trelief\tor\nprogress.\nPsychotherapy\tin\ta\tsense\tis\ta\tmini\tlaboratory\twhere\tyou\tcan\ttry\tout\tyour", "source": "anxiety.pdf"}
{"id": "04f77bafdd80-1", "page_content": "new\tskills\twith\tanother\thuman\tin\treal\ttime.\tUnlike\tyour\t\u201creal\u201d\tlife,\tthe\ntherapeutic\tlife\tis\tsafe\tand\tconfidential,\tand\tthe\ttherapist\thas\tno\tconnection\nwith\tyour\toutside\trelationships\tor\tbroader\tlife.\nOften,\tworking\twith\ta\ttherapist\tcan\tbe\ttremendously\teffective\tin\nunderstanding\tyourself\tand\tin\tdeveloping\ta\tsupport\tnetwork\toutside\tof\ntherapy.\tThe\tpast,\tin\tparticular\tunprocessed\tgrief\tand\ttrauma,\thas\ta\tsignificant\nimpact\ton\tthe\tpersistence\tof\tanxiety\tsymptoms.\tConsider\tweekly\npsychotherapy\tto\thelp\tyou\twork\tthrough\tpast\ttrauma\tand\tloss\tthat\tmay\tbe\nimpacting\tyour\tability\tto\tfeel\tsustained\trelief\tfrom\tanxiety.\nAs\twe\u2019ve\tseen,\tanxiety\tfrequently\tmasks\tother\tnegative\temotions\tthat\tyou\nmay\tbe\tunaware\tof\tor\thave\tnot\tyet\tprocessed.\tTalking\twith\ta\ttherapist\tcan\nhelp\tyou\tuncover\tthose\tnegative\temotions\tand\tidentify\twhat\u2019s\tcausing\tthem.\nVery\ttypically,\tanxiety\tlifts\twhen\tyou\tenter\ttherapy\tand\tstart\tthe\tprocess\tof", "source": "anxiety.pdf"}
{"id": "68bcf16d4b98-0", "page_content": "exploring\tyour\tdeeper\temotions\tand\tissues.\tYou\tmay\tbe\tfaced\twith\t\nother\ncomplicated\temotions,\tbut\tawareness\tof\tthem\twill\tsignificantly\taccelerate\tthe\nrecovery\tprocess.\nMedication\nIn\tsome\tcases,\tmedication\talong\twith\tpsychotherapy\tis\tthe\tbest\tapproach\tfor\nanxiety\treduction.\tThis\tshould\tbe\tconsidered\tonly\tafter\tusing\tthe\tstrategies\tin\nthis\tbook\ton\ta\tconsistent\tbasis\tand\tmeeting\twith\ta\tlicensed\tmental\thealth\ntherapist\tor\tclinical\tpsychologist.\tIf\tyou\tand\tyour\ttherapist\tbelieve\tmedication\ncould\tbe\thelpful,\tset\tup\tan\tappointment\twith\ta\tpsychiatrist.\tPsychiatrists\thave\nspecific\ttraining\tin\thow\tdrugs\timpact\temotions\tand\tbehavior.\nIf\tyou\tdecide\tto\ttry\tmedication,\tbe\twary\tof\tbenzodiazepines\tand\nprescription\tpainkillers\t(including\tXanax,\tAtivan,\tand\nClonazepam/Klonopin).\tBenzodiazepines\tand\tsedatives\twork\tright\taway\tto\nbring\tdown\tanxiety,\twhich\tprovides\trelief\tin\tthe\tmoment,\tbut\tover\ttime\tit\u2019s\neasy\tto\tbecome\tdependent\ton\tthem.\tAlso,\tif\tyou\tuse\tsedating\tmedication\tyou\nwill\tbe\tunmotivated\tto\timplement\tthe\tstrategies\tand\tyour\tbrain\twill\tbe\tless\nable\tto\tretain\tthe\tnew\tways\tof\tdealing\twith\tanxiety.\tAnd\tthere\tis\ta\trebound\neffect\twhen\tbenzodiazepines\tand\tpainkillers\twear\toff.\tAnxiety\ttypically", "source": "anxiety.pdf"}
{"id": "68bcf16d4b98-1", "page_content": "comes\troaring\tback\tin,\teven\tstronger,\tand\tthen\tyou\u2019ll\tfeel\tthe\timmediate\tneed\nfor\tmore\tof\tthe\tdrug.\nSelective\tserotonin\treuptake\tinhibitors\t(SSRIs)\tand\tserotonin-\nnorepinephrine\treuptake\tinhibitors\t(SNRIs)\tare\tgenerally\tmore\teffective\tfor\nanxiety\treduction\tover\t\nthe\n\t\nlonger\tterm.\tHowever,\tit\u2019s\tessential\tthat\tyou\nundergo\ta\tfull\tassessment\twith\ta\tpsychiatrist\tfor\tan\taccurate\tdiagnosis\tand\nappropriate\tmedication\tregime.\nGetting\tReferrals\nAccessing\tsupport,\twhether\twith\ta\tpsychologist,\ta\tpsychiatrist,\tor\ta\tsupport\ngroup,\tis\ta\tway\tto\tenhance\tyour\trecovery\tprocess\tas\tyou\tmove\ttoward\tyour\ngoal\tof\tanxiety\treduction.\tOften,\ta\tgood\tplace\tto\tstart\tis\twith\tyour\tgeneral\npractitioner.\tTalk\tto\tyour\tmedical\tdoctor\tabout\tyour\tsymptoms\tand\tsee\tif\tthey\ncan\trefer\tyou\tto\ta\tpsychotherapist\tor\tclinical\tpsychologist.\nOnline\tsearch\tengines\tcan\talso\tbe\tquite\thelpful\tin\tgetting\ta\treferral.\tThe\nAnxiety\tand\tDepression\tAssociation\tof\tAmerica\twebsite\thas\ta\t\u201cFind\ta\nTherapist\u201d\tlink\tthat\twill\tconnect\tyou\twith\tlicensed\tmental\thealth\tproviders\tin\nyour\tgeographical\tarea\twho\tspecialize\tin\tthe\ttreatment\tof\tanxiety.\tSome\tof\nthe\tlisted\tmental\thealth\tprofessionals\talso\tprovide\ttelemental\tservices\t(online\ntherapy)\tthrough\tvideo\tconferencing,\tphone,\tor\temail.", "source": "anxiety.pdf"}
{"id": "68bcf16d4b98-2", "page_content": "therapy)\tthrough\tvideo\tconferencing,\tphone,\tor\temail.\nThe\tSocial\tAnxiety\tInstitute\twebsite\talso\tprovides\ta\treferral\tlist\tof", "source": "anxiety.pdf"}
{"id": "a3fdd6b3f74d-0", "page_content": "treatment\tproviders\tas\twell\tas\tother\tresources\tfor\tlessening\tsocial\tanxiety.\nThe\tAmerican\tPsychological\tAssociation,\ta\tprofessional\torganization\tfor\npsychologists,\thas\tan\tonline\ttool\tto\tfind\ta\tpsychologist\tnear\tyou,\tas\tdoes\nPsychology\tToday\n\t\nwhere\tyou\tcan\tread\tvarious\ttherapists\u2019\tprofiles\tto\tsee\twho\nmight\tbe\ta\tgood\tfit.\nWhen\n\t\nsearching\tfor\ta\ttherapist\tto\thelp\tyou\twith\tanxiety\tsymptoms,\tlook\nfor\tthose\twho\tare\tlicensed\tmental\thealth\tproviders\tor\tlicensed\tclinical\npsychologists\twho\tspecialize\tin\tcognitive\tbehavioral\ttherapy,\tmindfulness,\nand/or\tacceptance\tand\tcommitment\ttherapy.\tAs\twe\u2019ve\tseen,\tthese\tapproaches\nare\twell\tresearched\tand\thave\tshown\tto\tbe\teffective\tin\tthe\ttreatment\tof\tanxiety\ndisorders.\nOnline\tSupport\nWorking\ton\tthe\tstrategies\tin\ta\tvacuum\twith\tno\toutside\tinfluence\twill\tnot\tbe\tas\neffective\tas\tif\tyou\tshare\twhat\tyou\u2019re\tdoing\twith\tthe\toutside\tworld.\tWhether\nyou\ttalk\twith\ttrusted\tfriends\tor\tfamily\tor\tseek\tonline\tsupport\tmakes\tlittle\ndifference.\tHowever,\tfinding\ta\tway\tto\tconnect\twith\tothers\twho\talso\tstruggle\ncan\thelp\tyou\tfeel\tmore\tnormal\tand\tkeep\tthe\tmaterial\tfresh\tin\tyour\tmind.\nThe\tNational\tAlliance\ton\tMental\tIllness\t(NAMI)\tis\tone\tof\tthe\tleading\nmental\thealth\torganizations\tin\tthe\tUnited\tStates.\tNAMI\tsupports,\tadvocates,", "source": "anxiety.pdf"}
{"id": "a3fdd6b3f74d-1", "page_content": "and\teducates\ton\tbehalf\tof\tthe\tmentally\till\tand\ttheir\tfamilies.\tThe\tNAMI\nwebsite\toffers\tsupport\tregarding\ta\trange\tof\tmental\thealth\texperiences,\tas\twell\nas\twhat\tit\tis\tlike\tto\tlive\twith\tthe\tstigma\tof\tmental\tillness.\nThe\tAnxiety\tand\tDepression\tAssociation\tof\tAmerica\thas\tan\tonline\nanxiety\tand\tdepression\tsupport\tgroup\twhere\tyou\tcan\tconnect\twith\tpeople\tall\nover\tthe\tworld\twho\tcope\twith\tanxiety.\tYou\tcan\tjoin\tthis\tgroup\tanonymously\nthrough\tthe\tonline\tapp\tor\tthrough\tsubscribing.\t\nOne\n\t\npositive\tstep\tto\ttake\tis\tto\nsign\tup\tand\tsimply\tperuse\tongoing\tconversations\tto\thelp\tyou\tfeel\tconnected\nto\tothers\tstruggling\twith\tsimilar\tsymptoms.\tOver\ttime,\tyou\tmay\tbecome\tmore\nand\tmore\tcomfortable\tinitiating\tyour\town\tdiscussions.\nThe\tNational\tSuicide\tPrevention\tLifeline\t(1-800-273-8255)\tprovides\tfree\nconfidential\tsupport,\t24\thours\ta\tday,\tseven\tdays\ta\tweek\tfor\tpeople\tin\tcrisis\nand\tin\tneed\tof\timmediate\tintervention.\nSupport\tGroups\nGroup\ttherapy\tis\textremely\teffective\tin\tlessening\tanxiety\tsymptoms.\tIn\tfact,\nfor\tsome\tpeople,\tgroup\ttherapy\tis\tmore\timpactful\tthan\tindividual\ttherapy.\nGroup\ttherapy\tworks\tbecause\tit\tchallenges\tour\tideas\tthat\twe\u2019re\talone\tin\tour\nsuffering\tand\tare\tsomehow\t\u201cbad\u201d\tor\t\u201cless\tthan\u201d\tothers\tas\ta\tresult.\tThis", "source": "anxiety.pdf"}
{"id": "99b31a39fcf3-0", "page_content": "experience\treduces\tshame\tand\tisolation\tand\talso\thelps\twith\tthe\tidea\tof\naccepting\tanxiety\twhile\tyou\tcontinue\tto\tlive\tyour\tlife.\nCommunicating\tand\tconnecting\tin\ta\tgroup\ttherapy\tsetting\toften\thelps\npeople\tdevelop\tself-awareness\taround\ttheir\trole(s)\tin\tsocial\trelationships.\nWhile\tin\tthe\tgroup,\ta\tperson\tmay\tact\tout\ta\trole\tthat\tthey\tuse\tto\tmanage\ttheir\nanxiety\tin\treal\tlife,\ti.e.,\toverly\tfriendly,\twithdrawn,\tvery\tinquisitive,\nconstantly\ttalking,\tdismissive.\tGroup\tmembers\ttypically\treflect\ton\tthe\troles\nthey\tnotice\tand\tprovide\tone\tanother\twith\tfeedback.\tBecause\tgroup\ttherapy\tis\nnot\treal\tlife\tand\tis\tconfidential,\tit\tfeels\tsafe\tfor\tpeople\tto\t\nprocess\n\t\nsuch\nfeedback.\tAs\ta\tresult,\tthey\tbecome\tmore\tflexible\tor\teven\tadopt\tother\troles\tin\nthe\tgroup\tthat\twill\teventually\textend\tto\ttheir\treal-life\trelationships.\nIn\taddition,\twhen\twe\u2019re\tin\tan\tanxious\tstate,\tadrenaline\tcan\ttake\tover.\tIt\ncan\tbe\thard\tto\tknow\twhat\twe\tfeel\tdeep\tdown,\tlet\talone\tfind\tthe\twords\tto\nexpress\twhat\twe\u2019re\tfeeling.\tYet,\tanxiety\ttypically\tdecreases\twhen\twe\u2019re\table\nto\ttalk\twith\tothers.\tGroup\ttherapy\tis\ta\ttype\tof\texposure\tin\tthat\tyou\u2019ll\tprobably\nfeel\tanxious\tat\tmoments.\tAt\tthe\tsame\ttime,\tit\u2019s\ta\tnonthreatening\tplace\tfor\tyou\nto\tbecome\tmore\tskillful\tat\tknowing\twhat\tyou\u2019re\tfeeling,\twhen\tyou\u2019re\tfeeling", "source": "anxiety.pdf"}
{"id": "99b31a39fcf3-1", "page_content": "it,\tand\tbecoming\tcomfortable\texpressing\tit.\nFinding\ta\tGroup\nIf\tyou\tdecide\tthat\tgroup\ttherapy\tis\ta\ttreatment\tapproach\tyou\u2019d\tlike\tto\ttry,\tand\nyou\thave\tan\tindividual\ttherapist,\tconsider\tasking\tyour\ttherapist\tif\tthey\tknow\nof\ta\tgroup\tthat\twould\tbe\ta\tgood\tfit\tfor\tyou.\tAlternatively,\tthere\tis\ta\t\u201cFind\ta\nSupport\tGroup\u201d\tfeature\ton\tthe\tAnxiety\tand\tDepression\tAssociation\tof\nAmerica\twebsite\tas\twell\tas\tthe\t\nPsychology\tToday\n\t\nwebsite.\nKeep\tin\tmind\tthere\tare\ttwo\tcommon\ttypes\tof\tgroup\ttherapies.\t\u201cProcess-\noriented\u201d\tgroups\tare\tled\tby\ta\ttherapist,\tbut\tgenerally\tthe\ttherapist\tlets\tthe\ngroup\tmembers\tsteer\tthe\tdiscussion.\tProcess\tgroups\tare\tabout\tthe\tgroup\nmembers\u2019\texperiences\tof\twhat\tthey\u2019re\tobserving,\tfeeling,\tor\twant\tto\tdiscuss.\n\u201c\n\t\nPsychoeducational\u201d\tgroups\talso\tare\tled\tby\ta\ttherapist\tbut\tthe\ttherapist\ntakes\ton\tan\tinstructor\trole.\tPsychoeducational\tgroups\tare\thelpful\twhen\tyou\u2019re\nlooking\tto\tgain\tspecific\tskills\tin\tsome\tarea\tof\tyour\tlife\tor\tfunctioning.\tIn\tthis\ncase\tan\tanxiety\tpsychoeducational\tgroup\tmight\tdiscuss\tcoping\tskills\tand\nstrategies.\nStarting\ta\tGroup\nAs\twe\u2019ve\tseen,\tanxiety\tis\tan\textremely\tprevalent\tissue\tfor\tmany\tpeople.\tIf\nyou\u2019re\tlooking\tfor\tan\tanxiety\ttherapy\tgroup\tin\tyour\tlocal\tarea\tand\tcan\u2019t\tfind", "source": "anxiety.pdf"}
{"id": "99b31a39fcf3-2", "page_content": "one,\tchances\tare\tothers\tare,\ttoo.", "source": "anxiety.pdf"}
{"id": "0aef3c9ffcb7-0", "page_content": "If\tyou\tdecide\tto\tstart\ta\tgroup,\tthink\tcarefully\tabout\thow\tyou\twish\tto\nstructure\tit,\twhat\tkinds\tof\tmembers\tyou\u2019re\ttargeting\tfor\tthe\tgroup\t(only\nanxiety,\tanxiety\tand\tother\tmood\tissues,\trelationship\tissues),\tand\twho\twill\tbe\nthe\tleader.\tConsider\tif\tyou\twant\tthis\tto\tbe\ta\tprocess-oriented\tor\tmore\tof\tan\ninformation-sharing\tgroup.\tIt\u2019s\talso\timportant\tto\tthink\tthrough\tgroup\ttherapy\nrules.\tIt\u2019s\ttypically\thelpful\tnot\tto\thave\ta\tgroup\twith\tfamily\tmembers\tor\tpeople\nwho\tknow\tone\tanother\tvery\twell\tbecause\tit\treduces\tanonymity\tand\tthe\ncomfort\tthat\tcomes\tfrom\tanonymity.\tConfidentiality\tamong\tgroup\tmembers\tis\nkey\tto\tfeeling\tsafe\tand\topen,\twhich\tis\twhat\thelps\tpeople\tgrow.\nStaying\n\t\nthe\tCourse\nLike\tmany\tthings\tin\tlife,\tsuccess\tin\tyour\tpursuit\tof\tanxiety\treduction\tand\ninternal\tpeace\ttakes\tpatience,\tadaptability,\tand\tperseverance.\tOf\tcourse,\nanxiety\tis\tunpleasant\tand\tyou\u2019d\tlike\tit\tto\tstop\tas\tquickly\tas\tpossible.\nHowever,\thabits\ttake\tpractice\tto\tform\tand\tthey\ttake\tpractice\tto\tbreak.\nCompassionately\tremind\tyourself\tthat\tthere\u2019s\tnothing\twrong\twith\tyou\tif\tyou\nfeel\tthat\tyour\trecovery\tisn\u2019t\tmoving\tas\tfast\tas\tyou\u2019d\tlike.\tAnd\tjust\tbecause\nit\u2019s\ttaking\ttime\tdoesn\u2019t\tmean\tyou\twon\u2019t\tget\tbetter.\nAllow\tyourself\tto\tadjust\tthe\tstrategies\tfor\tyour\tpersonal\tbrand\tof\tanxiety", "source": "anxiety.pdf"}
{"id": "0aef3c9ffcb7-1", "page_content": "symptoms.\tOne\tstrategy\tmay\twork\tfor\ta\twhile,\tbut\tit\u2019s\timportant\tto\ttry\tnew\nones\tso\tyou\tstay\tchallenged\tand\tkeep\tgrowing.\tAs\tyour\tsymptoms\timprove,\nthe\tanxiety\twill\tlikely\tchange\tand\tpresent\titself\tdifferently.\tYou\twill\tneed\tto\nadjust\tand\tbring\tnew\tskills\tinto\tyour\trepertoire.\tIf\tthe\tstrategies\taren\u2019t\nworking\tor\tare\tgoing\tonly\tso\tfar,\tthen\tconsider\tindividual\tpsychotherapy\tor\ngroup\ttherapy.\tSome\tpeople\tdo\tboth.\tIf\ttherapy\tdoesn\u2019t\twork\ton\tits\town,\nconsider\tcombining\tpsychotherapy\tand\tmedication.\nAnd,\tmost\timportantly,\twhatever\tyou\tdo,\tdon\u2019t\tgive\tup!\tAllow\tyourself\tto\npick\tthe\twork\tback\tup\tagain\tand\tagain.\tBelieve\tin\tthe\tprocess.\tYour\twork\twill\npay\toff\tin\tthe\tform\tof\ta\tbrighter\tfuture.", "source": "anxiety.pdf"}
{"id": "2583c71b54ea-0", "page_content": "Resources\nOnline\nAnxiety\tand\tDepression\tAssociation\tof\tAmerica\t(\nadaa.org\n\t\n)\nSocial\tAnxiety\tInstitute\t(\nsocialanxietyinstitute.org\n\t\n)\nAmerican\tPsychological\tAssociation\t(\napa.org\n\t\n)\nNational\tAlliance\ton\tMental\tIllness\t(\nnami.org\n\t\n)\nNational\tSuicide\tPrevention\tLifeline\t(1-800-273-8255)\nHeadspace:\n\t\nMeditation\tapp\nCalm:\n\t\nMeditation\tand\tsleep\tapp\nFurther\tReading\nAntony,\tM.\tM.\tand\tSwinson,\tR.\tP.\t(2009).\t\nWhen\tPerfect\tIsn\u2019t\tGood\tEnough:\nStrategies\tfor\tCoping\twith\tPerfectionism\n\t\n.\tOakland,\tCA:\tNew\tHarbinger.\nBourne,\tE.\tJ.\t(2015).\t\nThe\tAnxiety\tand\tPhobia\tWorkbook\n\t\n(6th\ted.).\tOakland,\nCA:\tNew\tHarbinger.\nCarbonell,\tD.\tA.\t(2016).\t\nThe\tWorry\tTrick:\tHow\tYour\tBrain\tTricks\tYou\tinto\nExpecting\tthe\tWorst\tand\tWhat\tYou\tCan\tDo\tAbout\tIt\n\t\n.\tOakland,\tCA:\tNew\nHarbinger.\nCollard,\tP.\t(2014).\t\nLittle\tBook\tof\tMindfulness:\t10\tMinutes\ta\tDay\tto\tLess\nStress,\tMore\tPeace\n\t\n.\tColorado:\tGaia.\nHanh,\n\t\nThich\tNhat.\t(1999).", "source": "anxiety.pdf"}
{"id": "2583c71b54ea-1", "page_content": "Hanh,\n\t\nThich\tNhat.\t(1999).\t\nThe\tMiracle\tof\tMindfulness:\tAn\tIntroduction\tto\tthe\nPractice\tof\tMeditation\n\t\n.\tBoston:\tBeacon\tPress.\nHayes,\tS.\tC.\t(2005).\t\nGet\tOut\tof\tYour\tMind\tand\tInto\tYour\tLife:\tThe\tNew\nAcceptance\tand\tCommitment\tTherapy\n\t\n.\tOakland,\tCA:\tNew\tHarbinger.\nKnaus,\tW.\tJ.\t(2014).\t\nThe\tCognitive\tBehavioral\tWorkbook\tfor\tAnxiety:\tA\tStep-\nBy-Step\tProgram\n\t\n(2nd\ted.).\tOakland,\tCA:\tNew\tHarbinger.\nPittman,\tC.\tM.\tand\tKarle,\tE.\tM.\t(2015).\t\nRewire\tYour\tAnxious\tBrain:\tHow\tto\nUse\tthe\tNeuroscience\tof\tFear\tto\tEnd\tAnxiety,\tPanic,\tand\tWorry\n\t\n.\tOakland,\nCA:\tNew\tHarbinger.", "source": "anxiety.pdf"}
{"id": "837ebbef820c-0", "page_content": "References\nBaltazar,\tN.\tC.,\tShutts,\tK.,\tand\tKinzler,\tK.\tD.\t(2012).\t\u201cChildren\tShow\nHeightened\tMemory\tfor\tThreatening\tSocial\tActions.\u201d\t\nJournal\tof\nExperimental\tChild\tPsychology\n\t\n,\t112(1):\t102\u201310.\nBoswell,\tJ.\tF.,\tThompson-Hollands,\tJ.,\tFarchione,\tT.\tJ.,\tand\tBarlow,\tD.\tH.\n(2014).\t\u201cIntolerance\tof\tUncertainty:\tA\tCommon\tFactor\tin\tthe\tTreatment\tof\nEmotional\tDisorders.\u201d\t\nJournal\tof\tClinical\tPsychology\n\t\n,\t69(6):\t630\u201345.\nCraske,\tM.\tG.,\tTreanor,\tM.,\tConway,\tC.,\tZbozinek,\tT.,\tand\tVervliet,\tB.\n(2014).\t\u201cMaximizing\tExposure\tTherapy:\tAn\tInhibitory\tLearning\tApproach.\u201d\nBehaviour\tResearch\tand\tTherapy\n\t\n,\t58:\t10\u201323.\nCulpepper,\tL.\t(2009).\t\u201cGeneralized\tAnxiety\tDisorder\tand\tMedical\tIllness.\u201d\nJournal\tof\tClinical\tPsychiatry\n\t\n,\t70,\t20\u201324.\nJackson,\tM.\tC.,\tWu,\tC.\tY.,\tLinden,\tD.\tE.,\tand\tRaymond,\tJ.\tE.\t(2009).\n\u201cEnhanced\tVisual\tShort-Term\tMemory\tfor\tAngry\tFaces.\u201d\t\nJournal\tof\nExperimental\tPsychology:\tHuman\tPerception\tand\tPerformance\n\t\n,\t35(2):\t363\u2013\n74.", "source": "anxiety.pdf"}
{"id": "837ebbef820c-1", "page_content": ",\t35(2):\t363\u2013\n74.\nJakubovski,\tE.\tand\tBloch,\tM.\tH.\t(2016).\t\u201cAnxiety\tDisorder-Specific\nPredictors\tof\tTreatment\tOutcome\tin\tthe\tCoordinated\tAnxiety\tLearning\tand\nManagement\t(CALM)\tTrial.\u201d\t\nPsychiatry\tQuarterly\n\t\n,\t87(3):\t445\u201364.\nKaton,\tW.\tJ.,\tRichardson,\tL.,\tLozano,\tP.,\tand\tMcCauley,\tE.\t(2004).\t\u201cThe\nRelationship\tof\tAsthma\tand\tAnxiety\tDisorders.\u201d\t\nPsychosomatic\tMedicine\n\t\n,\n66(3):\t349\u201355.\nMcCallie,\n\t\nM.\tS.,\tBlum,\tC.\tM.,\tand\tHood,\tC.\tJ.\t(2006).\t\u201cProgressive\tMuscle\nRelaxation.\u201d\t\nJournal\tof\tHuman\tBehavior\tin\tthe\tSocial\tEnvironment\n\t\n,\t13(3):\n51\u201366.\nMissig,\tG.,\tMei,\tL.,\tVizzard,\tM.\tA.,\tet\tal.\t(2017).\t\u201cParabrachial\tPACAP\nActivation\tof\tAmygdala\tEndosomal\tERK\tSignaling\tRegulates\tthe\tEmotional\nComponent\tof\tPain.\u201d\t\nBiological\tPsychiatry\n\t\n,\t81(8):\t671\u201382.\nRoest,\tA.\tM.,\tMartens,\tE.\tJ.,\tde\tJonge\tP.,\tand\tDenollet,\tJ.\t(2010).\t\u201cAnxiety\nand\tRisk\tof\tIncident\tCoronary\tHeart\tDisease:\tA\tMeta-Analysis.\u201d\t\nJournal\tof", "source": "anxiety.pdf"}
{"id": "837ebbef820c-2", "page_content": "Journal\tof\nAmerican\tCollege\tof\tCardiology\n\t\n,\tJun\t29;\t56(1):\t38\u201346.\nWegner,\tD.\tM.,\tSchneider,\tD.\tJ.,\tCarter,\tS.\tR.,\tand\tWhite,\tT.\tL.\t(1987).\n\u201cParadoxical\tEffects\tof\tThought\tSuppression.\u201d\t\nJournal\tof\tPersonality\tand\nSocial\tPsychology\n\t\n,\t53(1):\t5\u201313.", "source": "anxiety.pdf"}
{"id": "2ab1e948ba1f-0", "page_content": "Willgoss,\tT.\tG.\tand\tYohannes,\tA.\tM.\t(2013).\t\u201cAnxiety\tDisorders\tin\tPatients\nwith\tCOPD:\tA\tSystematic\tReview.\u201d\t\nRespiratory\tCare\n\t\n,\t58(5):\t858\u201366.", "source": "anxiety.pdf"}
{"id": "38bd3f2ec98c-0", "page_content": "About\n\t\nthe\tAuthor\nJill\tP.\tWeber,\tPhD,\tis\ta\tclinical\tpsychologist\tin\tprivate\tpractice\tin\tWashington,\nD.C.\tShe\tis\talso\ta\tpsychology\tauthor\tand\ta\tspeaker.\tDr.\tWeber\tworks\twith\nteenagers,\tindividuals,\tand\tcouples\tmanaging\tvarying\tdegrees\tof\tanxiety\tfrom\npanic\tattacks,\tgeneralized\tanxiety,\tand\tlife\tstress.\tDr.\tWeber\tuses\ta\tcombined\napproach\tof\tcognitive\tbehavioral\ttherapy,\tmindfulness,\tand\tacceptance\ntechniques\twhen\tworking\twith\tanxiety\tsymptoms.\tShe\twrites\ta\tblog\tfor\nPsychology\tToday\n\t\nand\thas\tappeared\tas\ta\tpsychology\texpert\tin\tvarious\tmedia\noutlets\tincluding\t\nUSA\tToday,\tWashington\tPost\n\t\n,\t\nNightline\n\t\n,\t\nU.S.\tNews\t&\nWorld\tReport,\n\t\nand\tCNN.\tDr.\tWeber\tis\tthe\tauthor\tof\t\nHaving\tSex,\tWanting\nIntimacy:\tWhy\tWomen\tSettle\tfor\tOne-Sided\tRelationships\n\t\nand\tthe\nRelationship\tFormula\tseries\tincluding\tthe\ttitles\t\nBreaking\tUp\tand\tDivorce\t5\nSteps,\tBuilding\tSelf-Esteem\t5\tSteps,\tToxic\tLove\t5\tSteps,\n\t\nand\t\nGetting\tClose\tto\nOthers\t5\tSteps\n\t\n.\tFor\tmore\tinformation,\tsee\t\nwww.DrJillWeber.com.", "source": "anxiety.pdf"}