The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points

Valutazione media 3,86
( su 238 valutazioni fornite da Goodreads )
 
9780399169250: The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points

Do you overthink before taking action? Are you prone to making negative predictions? Do you worry about the worst that could happen? Do you take negative feedback very hard? Are you self-critical? Does anything less than perfect performance feel like failure?

If any of these issues resonate with you, you're probably suffering from some degree of anxiety, and you're not alone. The good news: while reducing your anxiety level to zero isn't possible or useful (anxiety can actually be helpful!), you can learn to successfully manage symptoms - such as excessive rumination, hesitation, fear of criticism and paralysing perfection.

In The Anxiety Toolkit, Dr. Alice Boyes translates powerful, evidence-based tools used in therapy clinics into tips and tricks you can employ in everyday life. Whether you have an anxiety disorder, or are just anxiety-prone by nature, you'll discover how anxiety works, strategies to help you cope with common anxiety 'stuck' points and a confidence that - anxious or not - you have all the tools you need to succeed in life and work.

Le informazioni nella sezione "Riassunto" possono far riferimento a edizioni diverse di questo titolo.

About the Author:

Dr. Alice Boyes is an emotions expert and a popular blogger for Psychology Today. Her research has been published by The American Psychological Association.

Excerpt. © Reprinted by permission. All rights reserved.:

PART 1

Understanding Yourself and Your Anxiety

CHAPTER 1

How Anxiety Works

Does any of this sound familiar?


   • You overthink before taking action.
   • You’re prone to making negative predictions.
   • You worry about the worst that could happen.
   • You take negative feedback very hard.
   • You’re self-critical.
   • Anything less than extraordinary performance feels like failure.

If yes, you’re not alone, and you’re probably suffering from some degree of anxiety. Anxiety is an emotional state characterized by feelings of worry, nervousness, and unease. Anxiety disorders affect 40 million Americans over the age of 18, and “everyday anxiety” affects a far greater number.1

Based on research, we know that similar psychological mechanisms underlie all types and degrees of anxiety, even if forms of anxiety can look very different on the surface. No matter how your anxiety manifests itself, you’ll find the information you’re about to read relevant and useful, whether you have an anxiety disorder or are, like me, just anxiety-prone by nature.

How Anxiety Works

Anxiety shows up as a variety of symptoms, from behavioral and emotional to physical and cognitive (which just means thoughts). No anxious person has the exact same set of symptoms, but everyone has some of each type. See the table on the next page for examples of each component.

Although anxiety can sometimes seem like a flaw, it’s actually an evolutionary advantage, a hypervigilance system that causes us to pause and scan the environment. Feeling anxious triggers us to start looking out for potential threats. If you detect a potential danger, it’s not supposed to be easy for you to stop thinking about that threat. While that’s great when you’re a caveman worried about protecting your family, it’s not as great when you’re an employee convinced you’re getting fired.

For many of us who suffer from anxiety, our anxiety alarms fire too often when there isn’t a good reason to be excessively cautious. Why does this happen? We may have more sensitive anxiety systems. Or we may have been doing things to decrease our anxiety in the short term, such as avoiding things that make us feel anxious, that have actually increased it in the long term.

Having some false anxiety alarms—where you see threats that don’t exist or worry about things that don’t eventuate—isn’t a defect in your system. Think of it in caveman terms: In a life-and-death sense, failing to notice a real threat (termed a false negative) is more of a problem than registering a potential danger that doesn’t happen (termed a false positive). Therefore, having some false anxiety alarms is a built-in part of the system, to err on the side of caution.

People feel anxious when they step outside their comfort zone. Avoiding stepping outside your comfort zone would lead to living life less fully. Since I’m anxiety-prone by nature, almost every major decision I’ve made in my life has involved feeling physically sick with anxiety. If I weren’t willing to make decisions that lead to temporarily feeling more anxious, my life would be much emptier than it is today.

Reducing your anxiety to zero isn’t possible or useful. Anxiety itself isn’t the problem. The problem occurs when anxiety gets to the point that it’s paralyzing, and you become stuck. I think of these bottlenecks as anxiety traps. We’re going to work on managing your responses to five anxiety traps: excessively hesitating before taking action, ruminating and worrying, paralyzing perfectionism, fear of feedback and criticism, and avoidance (including procrastination).

The reason I’ve chosen to focus on these particular five traps is that I’ve found them to be the common threads that affect virtually all of the anxious clients I’ve worked with. The traps are self-perpetuating because they generate additional stress. For example, someone hesitates so much that she misses important opportunities, and this leads to being financially worse off. Or someone avoids feedback and then isn’t alerted to real problems that could have been rectified earlier. When people are caught in any of the five anxiety traps, they often fail to see the big picture and don’t problem-solve in effective ways. Learning how to navigate these bottlenecks will allow you to manage your anxious tendencies so that you can pursue your goals in life, whatever those goals may be.

How will this book help you learn to successfully navigate your anxiety stuck points? The tools presented here are based on the principles of cognitive behavioral therapy (CBT). CBT is widely regarded as the most effective type of treatment for anxiety and has decades of research behind it.2 The term cognitive behavioral just means that the approach focuses on both thoughts and behaviors and emphasizes that this dual focus is the best way to get results. It’s more accurate to say cognitive behavioral therapies, since the term actually refers to a family of therapies that have the same underlying principles. However, most people just say “cognitive behavioral therapy,” and I’ll use the terms interchangeably for convenience.

There are three main things you’ll need to successfully navigate your anxiety bottlenecks. The first is self-knowledge about the thinking and behavioral patterns that have caused your anxiety to develop and persist. We know what these are from research on anxiety, and I will discuss how you can learn to recognize them.

The second essential element is a set of tools for coping when you find yourself caught in the web of anxiety. I’ll share a toolkit of strategies that will help you unblock your anxiety bottlenecks, so you can head toward your goals and feel better.

The third piece of the puzzle is some general confidence in yourself. You’ll need to believe you have the capacity to use the information and tools provided to solve your own problems. If you don’t have this self-belief just yet, we’ll work on it together—particularly in Part 3.

Why This Book Is Different

You may be wondering if this is going to be one of those saccharine, stick-a-smiley-face-on-it, positive-thinking books. Heck no. The traditional “Don’t worry, be happy” message rubs me the wrong way because I like to feel prepared for things that could go wrong. And I know a lot of other anxious-by-nature people who feel the same way. Many anxious people have had a lifetime of people telling them “Don’t worry,” “Don’t stress,” “Don’t overthink it.” As a result of constantly being told to just relax more and chill out, anxious people often end up feeling like there is something fundamentally wrong with their natural self. The “Don’t worry, be happy” message ignores research showing that there are benefits to both optimism and what’s termed defensive pessimism.3

Successfully navigating anxiety involves learning how to accept, like, and work with your nature rather than fighting against it. Personally, I like my nature, even though I’m anxiety-prone. If you don’t already, I hope you’ll come to understand and like your natural self too. Once anxiety isn’t impeding you, this will be easier to accomplish. If you take nothing else away from this book, understand that there’s nothing wrong with having a predisposition to anxiety. It’s fine to be someone who likes to mull things over and consider things that could go wrong. If you’re not spontaneous or happy-go-lucky by nature, there’s absolutely nothing wrong with that either. It’s fine to consider potential negative outcomes . . . as long as you also:


   • Consider potential positive outcomes.
   • Recognize that a possible negative outcome isn’t necessarily a reason not to do something.
   • Recognize your innate capacity to cope with things that don’t go according to plan.

In the coming chapters, you’ll learn some tips and tricks for switching out of anxiety mode when the volume gets turned up too high. You can use these micro-interventions to handle times when you find yourself overchecking, overresearching, overthinking, or being unwilling to try something that’s important to you because of the chance that something might go wrong. You don’t need to fundamentally change your nature; you just need to understand your thinking style and learn tricks so you can shift your thoughts and behavior when it’s advantageous to you to do so.

Another way this book differs? I’ve learned from the adults I’ve worked with that they want to understand the principles behind the advice they’re being sold. They want to adapt specific strategies to suit their personality, their lifestyle, and their goals. This book will give you the tools and encouragement to do that. I’m going to help you navigate, but ultimately you are the driver.

How Did I End Up Writing This Book?

Even though I don’t have an anxiety disorder, I’ve always been anxiety-prone. I was the type of kid who refused to go to camp because I was terrified that the camp leaders would make me eat food I didn’t like or tell me off for something I hadn’t meant to do. In the days leading up to a new school year, I would get so stressed out about having to adjust to a new teacher that I’d feel physically sick.

Before I started graduate school, I had very little understanding of my own anxiety. I then trained in clinical psychology, which is the psychology of treating disorders, like panic disorder, obsessive-compulsive disorder, depression, and eating disorders. During my training in cognitive behavioral therapies, I noticed how much CBT was helping me understand my own thinking and behavioral patterns. I wasn’t using the exact techniques used to treat clients with clinical problems, but I used the principles I was learning to change my thinking patterns and ways of reacting to stress.

When I graduated and started my own practice, I found that the initial problems people came to see me for would often resolve relatively quickly using a CBT approach. For example, when people came for treatment of panic attacks, they would often stop having panic attacks quite quickly. If they came for depression, their mood would frequently lift quickly to the point they wouldn’t be considered clinically depressed anymore. When people came for problems with binge eating, they would often break the cycle of bingeing and dieting after just a few weeks of treatment. These people weren’t problem-free at this point—they just weren’t showing their main symptoms anymore. They still had a lot of questions about how to cope with anxiety and stress and needed additional skills for doing this. The therapies I’d learned didn’t seem as useful for this stage of the treatment process, so I started developing my own materials. I was guided by my clients, by research findings, and by what I know works for me in terms of coping with life and anxiety.

I began sharing the materials I’d developed on a blog, and was soon approached by magazines to give expert tips for their stories. I found there was a lot of interest in learning how to use cognitive behavioral tools to solve everyday problems. This interest often came from people who struggled with a degree of anxiety but didn’t have clinical disorders. I also noticed that people who had anxiety disorders would come to see me for treatment based on information I’d written on my blog or in magazine articles. The information they were finding useful was about general cognitive behavioral principles but wasn’t necessarily specific to their disorder.

As my career progressed, I began to specialize in adapting CBT principles into tools that can be used for dealing with everyday problems, especially anxiety. Because I trained in both clinical and social psychology, I am able to incorporate knowledge from both areas. As a result, my approach is a bit different from other people’s. I’m able to blend information from social psychology research (about how people generally think and behave) with that of clinical psychology.

The tools you’ll learn about have not only worked for me but have also worked for my clients, and I hope they’ll work for you too. I continue to use virtually all of the principles I’m going to share with you. Because it’s been more than 10 years since I started my training in CBT and because I use the principles and tools every day, I now use extreme shortcut versions of the tools themselves. The more you practice, the more you’ll develop your own shortcuts.

What’s Coming Next

This book is divided into three parts. Part 1 lays the groundwork for you to understand how anxiety works and better understand your nature. In Part 2, each chapter deals with a specific anxiety bottleneck. For each bottleneck, I’ll provide you with a toolkit of actionable strategies to unblock it. In Part 3, we’ll cover how to integrate the material into your life going forward and proactively troubleshoot problems that people often encounter. I’ll also offer suggestions for ongoing self-development work that goes beyond the anxiety focus of this book.

From this point onward, each chapter in the book begins with a quiz so that you can gauge how relevant that particular chapter is likely to be for you and get a sense of the learning aims for the chapter. Each quiz question requires you to answer A, B, C, or (sometimes) D. The content of the chapter will help you move toward the A answers.

Within each of the chapters in Part 2, we’ll cover recommended thinking shifts and then behavioral shifts. For each thinking shift, there will be a thought experiment to help you make the change. You’ll probably want to keep a notebook handy while you read for completing these experiments.

Use This Book in the Way That Works Best for You

You can interact with the material I’m sharing however is best for you. Remember: You’re aiming to build your own personalized Anxiety Toolkit by finding strategies you like and adapting them to suit yourself.

Here are a few things to keep in mind:

This book is intended as a reference book. You can dip back into any chapter as required. Come back to the material when you need to get insight into a problem you’re having or when you want to try something new (like when you’re in the mood to try a new recipe). If you start to feel a sense of information overload, stop reading once you’ve gained an insight that you want to implement in your life. You can always come back to the rest of the material whenever you feel like it.

You may notice that thinking and reading about anxiety causes you to feel some of your anxiety symptoms. The times when this happens can be a bit random. If it happens one day, it won’t necessarily happen the next time you pick up the book. To be honest, there are times when writing or talking about anxiety triggers anxious feelings for me. This is all par for the course, a course we’ll be navigating together. If reading about anxiety is making you anxious at any point, you can choose whether to keep reading and see if it naturally subsides or put the book aside for a few days.

You also may find reading to be a more comfortable state than doing. You may find yourself reluctant to try the suggested experiments because you’re not 100% sure if they’ll work for you or if you’ll do them perfectly. The key is to realize that you can’t wait for those feelings and concerns to go away before giving things a go. You’d likely be waiting forever. The good news: Taking any action while feeling a sense...

Le informazioni nella sezione "Su questo libro" possono far riferimento a edizioni diverse di questo titolo.

I migliori risultati di ricerca su AbeBooks

1.

Alice Boyes Ph.D
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Quantità: > 20
Da
BWB
(Valley Stream, NY, U.S.A.)
Valutazione libreria
[?]

Descrizione libro Condizione libro: New. Depending on your location, this item may ship from the US or UK. Codice libro della libreria 97803991692500000000

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 8,72
Convertire valuta

Aggiungere al carrello

Spese di spedizione: GRATIS
In U.S.A.
Destinazione, tempi e costi

2.

Alice Boyes Ph D
Editore: Penguin Putnam Inc, United States (2015)
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Paperback Quantità: 10
Da
The Book Depository
(London, Regno Unito)
Valutazione libreria
[?]

Descrizione libro Penguin Putnam Inc, United States, 2015. Paperback. Condizione libro: New. Language: English . Brand New Book. Do you overthink before taking action? Are you prone to making negative predictions? Do you worry about the worst that could happen? Do you take negative feedback very hard? Are you self-critical? Does anything less than perfect performance feel like failure? If any of these issues resonate with you, you re probably suffering from some degree of anxiety, and you re not alone. The good news: while reducing your anxiety level to zero isn t possible or useful (anxiety can actually be helpful!), you can learn to successfully manage symptoms - such as excessive rumination, hesitation, fear of criticism and paralysing perfection. In The Anxiety Toolkit, Dr. Alice Boyes translates powerful, evidence-based tools used in therapy clinics into tips and tricks you can employ in everyday life. Whether you have an anxiety disorder, or are just anxiety-prone by nature, you ll discover how anxiety works, strategies to help you cope with common anxiety stuck points and a confidence that - anxious or not - you have all the tools you need to succeed in life and work. Codice libro della libreria ABZ9780399169250

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 10,57
Convertire valuta

Aggiungere al carrello

Spese di spedizione: GRATIS
Da: Regno Unito a: U.S.A.
Destinazione, tempi e costi

3.

Alice Boyes Ph D
Editore: Penguin Putnam Inc, United States (2015)
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Paperback Quantità: 10
Da
The Book Depository US
(London, Regno Unito)
Valutazione libreria
[?]

Descrizione libro Penguin Putnam Inc, United States, 2015. Paperback. Condizione libro: New. Language: English . Brand New Book. Do you overthink before taking action? Are you prone to making negative predictions? Do you worry about the worst that could happen? Do you take negative feedback very hard? Are you self-critical? Does anything less than perfect performance feel like failure? If any of these issues resonate with you, you re probably suffering from some degree of anxiety, and you re not alone. The good news: while reducing your anxiety level to zero isn t possible or useful (anxiety can actually be helpful!), you can learn to successfully manage symptoms - such as excessive rumination, hesitation, fear of criticism and paralysing perfection. In The Anxiety Toolkit, Dr. Alice Boyes translates powerful, evidence-based tools used in therapy clinics into tips and tricks you can employ in everyday life. Whether you have an anxiety disorder, or are just anxiety-prone by nature, you ll discover how anxiety works, strategies to help you cope with common anxiety stuck points and a confidence that - anxious or not - you have all the tools you need to succeed in life and work. Codice libro della libreria ABZ9780399169250

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 10,57
Convertire valuta

Aggiungere al carrello

Spese di spedizione: GRATIS
Da: Regno Unito a: U.S.A.
Destinazione, tempi e costi

4.

Boyes Ph. D., Alice
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Quantità: > 20
Da
Paperbackshop-US
(Wood Dale, IL, U.S.A.)
Valutazione libreria
[?]

Descrizione libro 2015. PAP. Condizione libro: New. New Book. Shipped from US within 10 to 14 business days. Established seller since 2000. Codice libro della libreria VP-9780399169250

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 7,33
Convertire valuta

Aggiungere al carrello

Spese di spedizione: EUR 3,43
In U.S.A.
Destinazione, tempi e costi

5.

Boyes Ph. D., Alice
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Quantità: 3
Da
Pbshop
(Wood Dale, IL, U.S.A.)
Valutazione libreria
[?]

Descrizione libro 2015. PAP. Condizione libro: New. New Book.Shipped from US within 10 to 14 business days. Established seller since 2000. Codice libro della libreria IB-9780399169250

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 7,65
Convertire valuta

Aggiungere al carrello

Spese di spedizione: EUR 3,43
In U.S.A.
Destinazione, tempi e costi

6.

Alice Boyes Ph D
Editore: Penguin Putnam Inc, United States (2015)
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Paperback Quantità: 10
Da
Book Depository hard to find
(London, Regno Unito)
Valutazione libreria
[?]

Descrizione libro Penguin Putnam Inc, United States, 2015. Paperback. Condizione libro: New. Language: English . This book usually ship within 10-15 business days and we will endeavor to dispatch orders quicker than this where possible. Brand New Book. Do you overthink before taking action? Are you prone to making negative predictions? Do you worry about the worst that could happen? Do you take negative feedback very hard? Are you self-critical? Does anything less than perfect performance feel like failure? If any of these issues resonate with you, you re probably suffering from some degree of anxiety, and you re not alone. The good news: while reducing your anxiety level to zero isn t possible or useful (anxiety can actually be helpful!), you can learn to successfully manage symptoms - such as excessive rumination, hesitation, fear of criticism and paralysing perfection. In The Anxiety Toolkit, Dr. Alice Boyes translates powerful, evidence-based tools used in therapy clinics into tips and tricks you can employ in everyday life. Whether you have an anxiety disorder, or are just anxiety-prone by nature, you ll discover how anxiety works, strategies to help you cope with common anxiety stuck points and a confidence that - anxious or not - you have all the tools you need to succeed in life and work. Codice libro della libreria BTE9780399169250

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 11,15
Convertire valuta

Aggiungere al carrello

Spese di spedizione: GRATIS
Da: Regno Unito a: U.S.A.
Destinazione, tempi e costi

7.

Alice Boyes Ph.D
Editore: Penguin Random House
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Quantità: > 20
Da
INDOO
(Avenel, NJ, U.S.A.)
Valutazione libreria
[?]

Descrizione libro Penguin Random House. Condizione libro: New. Brand New. Codice libro della libreria 0399169253

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 8,23
Convertire valuta

Aggiungere al carrello

Spese di spedizione: EUR 3,01
In U.S.A.
Destinazione, tempi e costi

8.

Boyes Ph.D, Alice
Editore: TarcherPerigee (2015)
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Paperback Quantità: 1
Da
Murray Media
(North Miami Beach, FL, U.S.A.)
Valutazione libreria
[?]

Descrizione libro TarcherPerigee, 2015. Paperback. Condizione libro: New. Codice libro della libreria 0399169253

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 9,17
Convertire valuta

Aggiungere al carrello

Spese di spedizione: EUR 2,57
In U.S.A.
Destinazione, tempi e costi

9.

Boyes Ph. D., Alice
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi Paperback Quantità: 6
Da
BargainBookStores
(Grand Rapids, MI, U.S.A.)
Valutazione libreria
[?]

Descrizione libro Paperback. Condizione libro: New. Codice libro della libreria 7910340

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 8,37
Convertire valuta

Aggiungere al carrello

Spese di spedizione: EUR 3,43
In U.S.A.
Destinazione, tempi e costi

10.

Boyes Ph.D, Alice
Editore: TarcherPerigee
ISBN 10: 0399169253 ISBN 13: 9780399169250
Nuovi PAPERBACK Quantità: 3
Da
Lakeside Books
(Benton Harbor, MI, U.S.A.)
Valutazione libreria
[?]

Descrizione libro TarcherPerigee. PAPERBACK. Condizione libro: New. 0399169253 BRAND NEW, GIFT QUALITY! NOT OVERSTOCKS OR MARKED UP REMAINDERS! DIRECT FROM THE PUBLISHER!|0.5. Codice libro della libreria OTF-S-9780399169250

Maggiori informazioni su questa libreria | Fare una domanda alla libreria

Compra nuovo
EUR 10,07
Convertire valuta

Aggiungere al carrello

Spese di spedizione: EUR 3,43
In U.S.A.
Destinazione, tempi e costi

Vedi altre copie di questo libro

Vedi tutti i risultati per questo libro