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The Anxiety and Phobia Workbook 6th Edition by Edmund Bourne 9781626252158 1626252157

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Anxiety and Phobia Workbook 6th Edition Edmund J. Bourne Digital Instant Download

Author(s): Edmund J. Bourne
ISBN(s): 9781626252158, 1626252157
Edition: 6
File Details: PDF, 4.63 MB
Year: 2015
Language: english
SKU: EB-10813108 Categories: , Tag:

The Anxiety and Phobia Workbook 6th Edition by Edmund Bourne – Ebook PDF Instant Download/Delivery: 9781626252158, 1626252157

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ISBN 10: 1626252157

ISBN 13: 9781626252158

Author: Edmund J. Bourne

Now in its sixth edition and recommended by therapists worldwide, The Anxiety and Phobia Workbook has been the unparalleled, essential resource for people struggling with anxiety and phobias for almost thirty years. Living with anxiety, panic disorders, or phobias can make you feel like you aren’t in control of your life. If you’re ready to tackle the fears that hold you back, this book is your go-to guide. Packed with the most effective skills for assessing and treating anxiety, this evidence-based workbook contains the latest clinical research. You’ll develop a full arsenal of skills for quieting fears and taking charge of your anxious thoughts, including: Relaxation and breathing techniques Ending negative self-talk and mistaken beliefs Imagery and real-life desensitization Lifestyle, nutrition, and exercise changes Written by a leading expert in cognitive behavioral therapy (CBT) and a classic in its field, this fully revised edition offers powerful, step-by-step treatment strategies for panic disorders, agoraphobia, generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), worry, and fear. You will also find updated information compatible with the DSM-V, as well as current information on medications and treatment, nutrition, mindfulness training, exposure therapy, and the latest research in neurobiology. Whether you suffer from anxiety and phobias yourself, or are a professional working with this population, this book will provide the latest treatment solutions for overcoming the fears that stand in the way of living a full, happy life. This workbook can be used on its own or as a supplement to therapy.

Table of contents:

  1. Introduction
  2. Anxiety Disorders
  3. The Nature of Anxiety
  4. Anxiety vs. Anxiety Disorders
  5. Panic Disorder
  6. Agoraphobia
  7. Social Anxiety Disorder
  8. Specific Phobia
  9. Generalized Anxiety Disorder
  10. Obsessive-Compulsive Disorder
  11. Obsessive-Compulsive Spectrum Disorders
  12. Trauma- and Stressor-Related Disorders
  13. Post-Traumatic Stress Disorder
  14. Additional Anxiety Disorders in the DSM–5
  15. Co-Occurrence of Anxiety Disorders
  16. Further Reading
  17. Major Causes of Anxiety Disorders
  18. Long-Term, Predisposing Causes
  19. Biological Causes
  20. Short-Term, Triggering Causes
  21. Maintaining Causes
  22. Further Reading
  23. Recovery: A Comprehensive Approach
  24. Physical Level
  25. Emotional Level
  26. Behavioral Level
  27. Mental Level
  28. Interpersonal Level
  29. “Whole Self” Level (Self-Esteem)
  30. Existential and Spiritual Level
  31. Four Examples of a Comprehensive Recovery Program
  32. Developing Your Own Recovery Program
  33. Necessary Ingredients for Undertaking Your Own Recovery Program
  34. Summary of Things to Do
  35. Relaxation
  36. Abdominal Breathing
  37. Progressive Muscle Relaxation
  38. Passive Muscle Relaxation
  39. The Peaceful Scene
  40. Guided Visualizations
  41. Meditation
  42. Yoga
  43. Calming Music
  44. Some Common Obstacles to a Daily Program of Deep Relaxation
  45. Downtime and Time Management
  46. Summary of Things to Do
  47. Further Reading
  48. Physical Exercise
  49. Symptoms of Being Out of Shape
  50. Your Fitness Level
  51. Preparing for a Fitness Program
  52. Choosing an Exercise Program
  53. Getting Started
  54. Optimizing the Anxiety-Reducing Effects of Exercise
  55. Obstacles to Implementing an Exercise Program
  56. Summary of Things to Do
  57. Further Reading
  58. Coping with Panic Attacks
  59. Deflate the Danger
  60. Breaking the Connection Between Bodily Symptoms and Catastrophic Thoughts
  61. Don’t Fight Panic
  62. Coping Statements
  63. Ways to Work with Coping Statements
  64. Explore the Antecedents of Your Panic Attacks
  65. Learn to Discriminate Early Symptoms of Panic
  66. Coping Strategies to Counteract Panic at an Early Stage
  67. Learn to Observe Rather than React to Bodily Sensations of Anxiety
  68. What to Do When Panic Goes Above Level 4
  69. Putting It All Together
  70. Sharing About Your Condition
  71. Summary of Things to Do
  72. Further Reading
  73. Help for Phobias: Exposure
  74. Coping Exposure vs. Full Exposure
  75. Coping vs. Mastery Approach to Exposure
  76. How to Practice Exposure
  77. Basic Procedure for Exposure
  78. Making the Most of Exposure
  79. Maintaining the Right Attitude
  80. Factors That Can Promote or Impede Your Success
  81. Guidelines for Your Support Person
  82. Using Medications
  83. Imagery Exposure
  84. Visualization for Mastering a Phobia
  85. Summary of Things to Do
  86. Further Reading
  87. Self-Talk
  88. Anxiety and Self-Talk
  89. Some Basic Points About Self-Talk
  90. Types of Negative Self-Talk
  91. Countering Negative Self-Talk
  92. Rules for Writing Positive Counterstatements
  93. Working with Counterstatements
  94. Changing Self-Talk That Perpetuates Specific Fears and Phobias
  95. Other Types of Distorted Thinking (Cognitive Distortions)
  96. General Guidelines for Identifying and Countering Self-Talk
  97. Disrupting Negative Self-Talk: Short Form
  98. Summary of Things to Do
  99. Further Reading
  100. Mistaken Beliefs
  101. Examples of Mistaken Beliefs
  102. Countering Mistaken Beliefs
  103. Five Questions for Challenging Mistaken Beliefs
  104. Guidelines for Constructing Affirmations
  105. Ways to Work with Affirmations
  106. Increasing the Power of an Affirmation
  107. Examples of Affirmations
  108. Summary of Things to Do
  109. Further Reading
  110. Personality Styles That Perpetuate Anxiety
  111. Origins of Anxiety-Provoking Traits
  112. Perfectionism
  113. Excessive Need for Approval
  114. Tendency to Ignore Physical and Psychological Signs of Stress
  115. Excessive Need for Control
  116. Summary of Things to Do
  117. Further Reading
  118. Ten Common Specific Phobias
  119. Performance Anxiety
  120. Fear of Flying
  121. Claustrophobia
  122. Fear of Disease (Hypochondria)
  123. Dental Phobia
  124. Blood/Injection Phobia
  125. Fear of Vomiting (Emetophobia)
  126. Fear of Heights
  127. Animal and Insect Phobias
  128. Fear of Death
  129. Summary of Things to Do
  130. Further Reading
  131. Dealing with Feelings
  132. Some Facts About Feelings
  133. Why Phobic and Anxiety-Prone People Have a Tendency to Suppress Their Feelings
  134. Identifying, Expressing, and Communicating Feelings
  135. Identifying Your Feelings
  136. Expressing Feelings
  137. Dealing with Anger
  138. Communicating Your Feelings to Someone
  139. Looking for the Need Behind Your Feelings
  140. Self-Evaluations
  141. Exercises
  142. Summary of Things to Do
  143. Further Reading
  144. Being Assertive
  145. Alternative Behavior Styles
  146. Learning to Be Assertive
  147. Developing Nonverbal Assertive Behaviors
  148. Recognizing and Exercising Your Basic Rights
  149. Becoming Aware of Your Own Unique Feelings, Needs, and Wants
  150. Practicing Assertive Responses
  151. Assertiveness on the Spot
  152. Learning to Say No
  153. Summary of Things to Do
  154. Further Reading
  155. Self-Esteem
  156. Ways to Build Self-Esteem
  157. Part I: Taking Care of Yourself
  158. Part II: Developing Support and Intimacy
  159. Part III: Other Pathways to Self-Esteem
  160. Summary of Things to Do
  161. Further Reading
  162. Nutrition
  163. Substances That Aggravate Anxiety
  164. Stressful Eating Habits
  165. Sugar, Hypoglycemia, and Anxiety
  166. Food Allergies and Anxiety
  167. Move Your Diet in the Direction of Vegetarianism
  168. Increase Protein Relative to Carbohydrates
  169. What to Do When You Eat Out
  170. Summary: Low Stress/Anxiety Dietary Guidelines
  171. Supplements for Anxiety
  172. Summary of Things to Do
  173. Further Reading
  174. Health Conditions That May Contribute to Anxiety
  175. Adrenal Exhaustion
  176. Thyroid Imbalances
  177. Candidiasis
  178. Body Toxicity
  179. Premenstrual Syndrome
  180. Menopause
  181. Seasonal Affective Disorder
  182. Insomnia
  183. Summary of Things to Do
  184. Further Reading
  185. Medication for Anxiety
  186. When to Consider Medication
  187. Types of Medication Used to Treat Anxiety Disorders
  188. The Choice to Use Medication: What to Consider
  189. How Long to Continue Medication
  190. Discontinuing Medication
  191. Working with Your Doctor
  192. In Conclusion
  193. The Use of Natural Supplements
  194. Summary of Things to Do
  195. Further Reading
  196. Meditation
  197. Benefits of Meditation
  198. Types of Meditation
  199. Learning to Meditate
  200. Maintaining a Meditation Practice
  201. Meditation and Compassion
  202. Meditation and Medication
  203. Conclusion
  204. Summary of Things to Do
  205. Further Reading and Resources
  206. Personal Meaning
  207. Finding and Fulfilling Your Unique Purpose
  208. From Personal Values to Goals
  209. Take Committed Action
  210. Spirituality
  211. Changes in Beliefs Associated with Spirituality
  212. Options for Developing Your Spiritual Life
  213. A Final Caveat
  214. Summary of Things to Do
  215. Further Reading
  216. Helpful Organizations
  217. The Anxiety and Depression Association of America
  218. The International OCD Foundation
  219. The Social Anxiety Institute
  220. The National Alliance on Mental Illness (NAMI)
  221. Resources for Relaxation
  222. Relaxation and Visualization
  223. Music
  224. How to Stop Obsessive Worry
  225. Affirmations for Overcoming Anxiety

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