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· 분류 : 외국도서 > 인문/사회 > 심리학 > 정신건강
· ISBN : 9781119867425
· 쪽수 : 288쪽
· 출판일 : 2022-04-19
목차
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 2
Beyond the Book 3
Where to Go from Here 3
Part 1: Dissecting Distress and Preparing a Plan 5
Chapter 1: Sorting Out Symptoms of Anxiety and Depression 7
Dwelling on Negative Thoughts 8
Blue and Anxious Behavior 10
Physical Funkiness 11
Emotions of Anxiety and Depression 12
Reflecting upon Relationships 13
Plotting Your Personal Problems Profile 14
Choosing Your Challenge 16
When and Where to Get More Help 17
Chapter 2: Discovering the Beginnings 21
Biological and Genetic Influences 21
Plotting Out a Lifeline 23
Surveying Current Stress 31
Drawing Conclusions 33
Chapter 3: Overcoming Obstacles to Change 35
Change-Blocking Beliefs 35
Detecting beliefs standing in your way 36
Blasting through beliefs blocking your path 39
Searching for Self-Sabotage 41
Stopping self-sabotage 42
Rewriting your self-sabotaging scripts 44
Chapter 4: Minding Your Moods 47
Deciphering Body Signals 47
Connecting the Mind and Body 50
Putting Events, Feelings, and Sensations Together 51
Becoming a Thought Detective 53
Part 2: Thinking About Thinking: Thought Therapy 59
Chapter 5: Untangling Twisted Thinking 61
Introducing the Reality Scramblers 62
Recording Reality Scramblers on Thought Trackers 64
Making the Wrong Judgment 67
Shoulding on yourself 68
Making critical comparisons 69
Tagging yourself with loathsome labels 71
The Blame Game 74
Doing What You Can to Solve the Problem 76
Chapter 6: Indicting and Rehabilitating Thoughts 79
From Arraignment to Conviction: Thought Court 79
Examining a sample case in Thought Court 80
Putting your thoughts on trial 83
Reviewing more Thought Court cases 86
After the Verdict: Replacing and Rehabilitating Your Thoughts 88
Getting a little help from a friend 89
Traveling to the future 91
Recalculating risks 93
Imagining the worst 96
Reflections on Chapter 6 99
Chapter 7: Looking at Problematic Assumptions 101
Examining Unhelpful Beliefs 102
Recognizing your problematic assumptions 103
How assumptions work 106
The origins of assumptions 108
Changing Your Assumptions 109
Distinguishing the past from the present 109
Tallying up costs and benefits 112
Taking direct action against problematic assumptions 115
Chapter 8: Managing Mindfulness and Achieving Acceptance 119
Making Space for Meditation 120
Thoughts are just thoughts 120
Practicing meditation 120
Start by Losing Your Mind! 121
Distinguishing between observing and evaluating 121
Tuning in and tuning out mind chatter 124
Playing with your mind chatter 125
Arriving at Acceptance 127
Connecting with Now 129
Part 3: Actions Against Angst: Behavior Therapy 133
Chapter 9: Facing Feelings: Avoiding Avoidance 135
What’s Wrong with Avoidance? 136
How do you avoid? 138
Interrupting avoidance 140
Exposure: Jumping in Feet First 141
Identifying your fears 141
Developing an exposure plan 141
Chapter 10: Lifting Mood Through Exercise 145
How Much Is Enough? 145
The Case for Health Improvement 147
Fitting Exercise into Your Life 149
Setting your personal goal 150
Committing to health 151
What to Do When Willpower Wilts 151
Fighting demotivating thoughts 151
Keeping track of your progress 153
Chapter 11: Entertaining Enjoyment 157
What’s Your Pleasure? 157
Poisonous Pleasures 160
Pleasure Busters 161
Deciding to deserve fun 161
Finding fun frivolous? 162
Pleasure-pooping predictions 164
Chapter 12: Moving and Tackling Life’s Problems 167
The Motivation Myth 167
Organizing Your Problem with S.O.C.S. 170
Sizing things up (S) 170
Collecting options (O) 172
Considering consequences (C) 173
Selecting the most reasonable options 175
Reviewing your work 176
Part 4: Focus on Physical Feelings 179
Chapter 13: Sleeping Soundly for Emotional Health 181
Recognizing the Importance of Sleep 182
Tracking Your Sleep 183
Sleep Guidelines 184
Drinking and eating before bed 185
Bedtime routines 185
Sleep setting 185
Associations and Sleep 186
Relaxation and Sleep 187
Dream Demons 188
Thinking About Sleep 189
Making Sleep More Efficient 190
My Sleep Plan 192
Chapter 14: Making the Medication Decision 193
To Take or Not to Take 194
Preparing Your Prescriber 196
Sizing Up Side Effects 199
Part 5: Relationship Therapy 201
Chapter 15: Restoring Relationships 203
Revealing the Emotion-Relationship Connection 204
Enhancing Your Relationship 205
Talking together 206
Delightful doings 208
Dealing with Relationship Loss 210
Moving on 211
Becoming active 211
Chapter 16: Smoothing Out Conflict 215
Overriding Defensiveness 215
Shining light on your defensive behavior 217
Check, please 218
Don’t refuse to defuse 219
Discovering the Problem Isn’t All About You 220
Talking About the Tough Stuff 221
Shifting the focus with I Messages 221
Softening the blow through buffering 222
Part 6: Looking Beyond Anxiety and Depression 225
Chapter 17: Reining in Relapse 227
Sizing Up Your Risk of Relapse 227
Not Letting Relapse Sneak Up on You 229
Having a Fire Extinguisher Ready 231
Keeping the Ball Rolling 235
Doing the right things 235
Disrupting satisfaction interrupters 237
Chapter 18: Promoting Positives 241
Focusing on Gratitude 242
Keeping track of the things that make you grateful 242
Writing testimonials 243
Making the World a Bit Nicer 246
Letting Go 248
Exercising Self-Control 250
Discovering What’s Really Important 251
Finding Meaning Before Your Funeral 253
Part 7: The Part of Tens 255
Chapter 19: Ten Reasons to Seek Additional Support 257
You Feel Hopeless 257
You Feel Like Ending Your Life 258
You’re Getting into Trouble at Home 258
You’re Having Trouble at Work or School 258
You Want to Isolate from Others 259
You’re Abusing Drugs or Alcohol 259
You Feel Overly Agitated 259
You Can’t Control Your Temper 260
You Can’t Get Motivated to Do Anything 260
Family and Friends Worry About You 260
Chapter 20: Ten Ways to Help a Loved One with Anxiety or Depression 261
Listening without Judging 261
Learning More 262
Staying in Touch 262
Separating the Emotion from the Person 262
Offering a Hand with Finding Help 263
Providing Hope 263
Taking a Walk 263
Helping with Daily Chores 264
Not Blaming Yourself 264
Taking Care of Yourself 264
Index 265
