✎ Free Read Format Kindle [ The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points ] ͢ Ebook By Alice Boyes Ph.D ᾫ

✎ Free Read  Format Kindle [ The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points ] ͢ Ebook By Alice Boyes Ph.D ᾫ ✎ Free Read Format Kindle [ The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points ] ͢ Ebook By Alice Boyes Ph.D ᾫ PART 1Understanding Yourself and Your AnxietyCHAPTER 1How Anxiety WorksDoes any of this sound familiar You overthink before taking action.Youre prone to making negative predictions.You worry about the worst that could happen.You take negative feedback very hard.Youre self critical.Anything less than extraordinary performance feels like failure.If yes, youre not alone, and youre 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.1Based 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, youll find the information youre about to read relevant and useful, whether you have an anxiety disorder or are, like me, just anxiety prone by nature.How Anxiety WorksAnxiety 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, its 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, its not supposed to be easy for you to stop thinking about that threat While thats great when youre a caveman worried about protecting your family, its not as great when youre an employee convinced youre getting fired.For many of us who suffer from anxiety, our anxiety alarms fire too often when there isnt a good reason to be excessively cautious Why does this happen We may have 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 alarmswhere you see threats that dont exist or worry about things that dont eventuateisnt 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 of a problem than registering a potential danger that doesnt 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 Im anxiety prone by nature, almost every major decision Ive made in my life has involved feeling physically sick with anxiety If I werent willing to make decisions that lead to temporarily feeling anxious, my life would be much emptier than it is today.Reducing your anxiety to zero isnt possible or useful Anxiety itself isnt the problem The problem occurs when anxiety gets to the point that its paralyzing, and you become stuck I think of these bottlenecks as anxiety traps Were 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 Ive chosen to focus on these particular five traps is that Ive found them to be the common threads that affect virtually all of the anxious clients Ive 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 isnt 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 dont 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 Its 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 Ill use the terms interchangeably for convenience.There are three main things youll 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 Ill 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 Youll need to believe you have the capacity to use the information and tools provided to solve your own problems If you dont have this self belief just yet, well work on it togetherparticularly in Part 3.Why This Book Is DifferentYou 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 Dont 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 Dont worry, Dont stress, Dont overthink it As a result of constantly being told to just relax and chill out, anxious people often end up feeling like there is something fundamentally wrong with their natural self The Dont worry, be happy message ignores research showing that there are benefits to both optimism and whats termed defensive pessimism.3Successfully 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 Im anxiety prone If you dont already, I hope youll come to understand and like your natural self too Once anxiety isnt impeding you, this will be easier to accomplish If you take nothing else away from this book, understand that theres nothing wrong with having a predisposition to anxiety Its fine to be someone who likes to mull things over and consider things that could go wrong If youre not spontaneous or happy go lucky by nature, theres absolutely nothing wrong with that either Its fine to consider potential negative outcomes as long as you also Consider potential positive outcomes.Recognize that a possible negative outcome isnt necessarily a reason not to do something.Recognize your innate capacity to cope with things that dont go according to plan.In the coming chapters, youll 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 thats important to you because of the chance that something might go wrong You dont 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 its advantageous to you to do so.Another way this book differs Ive learned from the adults Ive worked with that they want to understand the principles behind the advice theyre 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 Im going to help you navigate, but ultimately you are the driver.How Did I End Up Writing This Book Even though I dont have an anxiety disorder, Ive 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 didnt like or tell me off for something I hadnt 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 Id 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 wasnt 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 wouldnt be considered clinically depressed any 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 werent problem free at this pointthey just werent showing their main symptoms any They still had a lot of questions about how to cope with anxiety and stress and needed additional skills for doing this The therapies Id learned didnt 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 Id 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 didnt have clinical disorders I also noticed that people who had anxiety disorders would come to see me for treatment based on information Id written on my blog or in magazine articles The information they were finding useful was about general cognitive behavioral principles but wasnt 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 peoples Im able to blend information from social psychology research about how people generally think and behave with that of clinical psychology.The tools youll learn about have not only worked for me but have also worked for my clients, and I hope theyll work for you too I continue to use virtually all of the principles Im going to share with you Because its been 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 you practice, the youll develop your own shortcuts.Whats Coming NextThis 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, Ill provide you with a toolkit of actionable strategies to unblock it In Part 3, well cover how to integrate the material into your life going forward and proactively troubleshoot problems that people often encounter Ill 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, well cover recommended thinking shifts and then behavioral shifts For each thinking shift, there will be a thought experiment to help you make the change Youll probably want to keep a notebook handy while you read for completing these experiments.Use This Book in the Way That Works Best for YouYou can interact with the material Im sharing however is best for you Remember Youre 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 youre having or when you want to try something new like when youre in the mood to try a new recipe If you start to feel a sense of information overload, stop reading once youve 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 wont 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 well 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 comfortable state than doing You may find yourself reluctant to try the suggested experiments because youre not 100% sure if theyll work for you or if youll do them perfectly The key is to realize that you cant wait for those feelings and concerns to go away before giving things a go Youd likely be waiting forever The good news Taking any action while feeling a sense of uncertainty will make it easier to take action the next time youre feeling uncertain Focus on what feels doable, even if thats just a few bits and pieces.Many people with anxiety have problems with than one type of anxietyfor example, problems with worry and social anxiety If this is you, then youre likely to find the transdiagnostic that is, not disorder specific approach this book takes particularly useful If you think you may have a clinical anxiety problem, like social anxiety disorder or panic disorder, then youre likely to benefit from, at some stage, working through a treatment package thats specifically tailored to the problem you have see TheAnxietyToolkit.com resources for some suggestions However, the material in this book will complement that work.Lastly, sometimes good general advice isnt good advice for you Part of learning to like and accept your nature is empowering yourself to ignore advice that doesnt gel with you Heres an example Long before I considered writing a book of my own, I started going to see authors on their book tours At virtually all these talks, someone in the audience asks the author about his or her writing process Most authors say they get up at the crack of dawn because they need uninterrupted writing time before their children get up or before they go to their day job However, at one recent discussion, an author said he writes in little snatches of time throughout the day, whenever he gets an ideaoften while hes at work This sent a hush over the room because it didnt fit the accepted wisdom or the advice the other authors on the panel had given However, this author had clearly learned to understand his own nature and to ignore advice that didnt work for him.If you find yourself feeling unwilling to try something in this book, move on from that section Find something you feel willing to try and start there Find what works for you based on your preferences and the stage youre at If you try suggestions and they fizzle, or some of the advice doesnt work for you, feel free to ignore it Thats simply part of beginning to accept your nature Lets continue to work on that now.CHAPTER 2Understanding the Multidimensional YouThis chapter introduces some core personality and wiring concepts that will help you understand how your mind works Awareness of these aspects of your nature will help you better understand your anxiety.Take the following quiz to see how this chapter pertains to you Choose the answer that best applies If no answer is the perfect fit, pick whichever is the closest.1 How well do you understand your fundamental nature A I have a good understanding of what motivates me and what causes me to feel emotionally balanced or unbalanced. B There are some aspects of myself I dont understand. C There are many aspects of myself I dont understand.2 Do you ever feel like your natural instincts are in conflict For example, you want to reach for new opportunities, but then your instinct to worry about what might go wrong kicks in and you freeze up. A I can keep a balance between being focused on potential rewards and worrying about things that could go wrong. B Sometimes. C Yes, this gets in my way a great deal.3 How well do you understand what tends to overstimulate you For example, too much social contact or abrupt changes of plans. A I understand what leaves me feeling jangled My life is set up to minimize these occurrences and to allow me to effectively reset when I do get overstimulated. B Id like to understand this better. C I havent thought about this.4 Are you able to distinguish between conscientiousness and perfectionism A Yes, I recognize how striving for perfection can sometimes result in being less conscientious overall. B Theoretically yes, but in practice I frequently confuse the two. C They seem like the same thing to me.5 How easily are you able to recognize useful types of care and caution vs times when care and caution become paralyzing A I can see when being careful and cautious is an asset and when it isnt, and can adjust my behavior accordingly. B Sometimes I realize that Im being too careful or cautious, but I seem to have no control over it. C If Im being excessively careful or cautious, I usually dont notice this until long after the fact, if at all.6 How easily are you able to moderate aspects of your nature For example, if youre very persistent, can you moderate your behavior in instances when taking a break is a better idea than continuing to bang your head against a problem A Most of the time. B Im hit or miss at this. C No.Heres how to interpret your scores If you scored Mostly AsYou understand yourself well and can moderate any strong tendencies you have so that they work to your advantage and dont cause problems for you While you may not need all the information in this chapter, theres likely to be at least one or two nuggets of useful info for you here.Mostly BsYou understand yourself to some degree but sometimes have difficulty moderating dominant tendencies that might not be the best match for a particular situation This chapter offers you the opportunity to develop an even advanced and nuanced understanding of what makes you tick.Mostly CsYou may recognize there are ways you seem different from other people, but you feel either confused or ashamed about these This chapter will help you better understand your nature and how you can best work with it to minimize excessive anxiety The chapter will also help you recognize times when you get caught up in counterproductive types of care and caution.To better manage your anxiety, you dont need to understand the average anxious personyou need to understand the multidimensional you By multidimensional, I mean understanding your nature beyond just your predisposition to anxiety For example, someone who is anxious and agreeable will be different from someone who is anxious and disagreeable Very agreeable individuals might react to anxiety by agreeing to things they feel uncomfortable with Disagreeable people might react to anxiety by nitpicking others ideas or seeing only the flaws in plans, leading them to opt out of potentially exciting collaborations.The Anxiety Toolkit provides quick, simple and practical tips that the anxious person can use now Robert L Leahy, Ph.D., Director, American Institute for Cognitive Therapy In this innovative handbook, Dr Boyes identifies common habits that underlie different types of anxiety She then offers clear strategies to drop the fight and become gentle with ourselves If anxiety has limited your life in any way, this book is an excellent place to start the healing process Christopher Germer, PhD, Clinical Instructor, Harvard Medical School Co editor, Mindfulness and Psychotherapy author, The Mindful Path to Self Compassion The Anxiety Toolkit is an investment in wellness Based on years of clinical practice and research, Dr Alice Boyes has written a real world roadmap for all of us who struggle with making decisions and feeling stuck Chris Guillebeau, New York Times bestselling author of The Happiness of Pursuit and The 100 Startup Buying self help books is much like buying furniture that requires assembly the picture on the cover always looks great but what really matters is the clarity and usability of the instructions inside Alice Boyes mastery at breaking downpsychological concepts and strategies into easy to understand clear steps anyone can apply, the many self assessment quizzes she provides, and the overall thoroughness of her approachmakes The Anxiety Toolkit an incredibly useful and practical book If you suffer from anxiety or think you might and are serious about changing how it impacts your life, this is the book for you Guy Winch, Ph.D., author of Emotional First Aid and The Squeaky Wheel I have read many books on how to manage and work with anxiety This might be the most powerful and accessible Why Because every strategy in here is based on the best scientific evidence available Many readers will improve the quality of their lives with this toolkit Dr Todd B Kashdan, author of OK The Upside of Your Dark Side Why being your whole self not just your good self drives success and fulfillmentAn easy to followworkbook on understanding and managing anxietyBoyess tone is friendly but never saccharine, and endlessly practical Her tips and exercises, drawn from cognitive behavioral therapies that she herself has administered, should make a valuable reference for anxiety sufferers, and an ideal companion to readers undergoing psychotherapy themselves Publishers WeeklyTherapist Boyes toolkit is filled with nuts and bolts remedies for combating anxiety driven inertia Boyes, who claims that she, too, has been anxiety prone, begins by explaining that anxiety itself isn t the problem It can actually be beneficial by making us cautious and methodical in our tasks The problem lies in how we become trapped by our real or perceived fears and are unable to act Boyes concentrates on five areashesitancy, rumination and worry, perfectionism, fear of feedback, and avoidancewhere anxiety can lead to bottlenecks She begins each chapter with a quiz, allowing readers to gauge their needs, and then offers experiments suggesting specific, safe breakthrough techniques such as visualizing positive alternative outcomes or remembering successes The therapist takes care to suggest nonthreatening options and to remind readers that working with their tendencies, not against them, delivers greater results Far from the pat don t worry, be happy approach, Boyes practical, easy to follow methods will be reassuring and useful to a wide range of readers Booklist The Anxiety Toolkit See What OprahCom Said About The Toolkit to Their Million Subscribers Oprah published a long excerpt from Toolkit, which you can read here They also promoted the book million people on their s Book Club email list Strategies for Fine Tuning Your Mind and Moving Past Stuck Points Alice Boyes PhD FREE shipping qualifying offers Do overthink before taking action Are prone making negative predictions worry about worst that could happen take feedback very hard self critical Resources Chapter Hesitancy Boyes, PhD, is former clinical psychologist turned writer She author of , by TarcherPerigee, an imprint PenguinRandomHouse blogs PsychologyToday Business Insider, contributes various magazines good news while reducing your anxiety level zero isn t possible or useful actually be helpful learn successfully manage symptoms such as excessive rumination, hesitation, fear criticism paralysing perfection Bookshare perfectionIn Dr translates powerful, evidence based tools used in THE ANXIETY TOOLKIT YouTube Sep does stop living life want going after things desire nearly one five americans has been diagnosed with some form disorder Without Medication dark, cold, scary, confusing More than that, it debilitating potential affect work, relationships, happiness, even health Download eBook PDF EPUB In How Deal With Fear Tips Boyd new book, she takes us through few those traps we often find ourselves and, ways out Ph D provides quick, simple practical tips anxious person use now Robert L Leahy, Director, American Institute Cognitive Therapy this innovative handbook, identifies common habits underlie different typesHome Page Boyes Hi, I m Healthy ebook version my first made Wall Street Journal Bestseller blog Psychology Today where articles have received over views Alice Today upcoming, Shas had her research couples leading international journals, including Personality Social Her work focuses PhD Emotions Expert Women Health Australia writing featured Lifehacker relationships was world premier social psychology journal Ep Create Best Life Oct trained New Zealand, completed e bestseller posts gifted thinker, sought guest blogger Penguin Random House popular Today, ten views, World psychcentral whose Psychology, top US Twitter Google Plus aliceboyes Subscribe Institution Limited Current Position Owner Highest Degree University Canterbury, Website most enjoyable guides understanding ve ever introduces parts might not know well, shows how turn knowledge into positive change If feel stuck old Anti Trick Stop Overthinking Every May Develop rules thumb frequent Psychological Association emotions expert Dr DrAliceBoyes Twitter Susan Newman, Retweeted guessing think our tracks Here tells thinking mistakes what do once they are Are Strengths Weaknesses Same Thing Apr Spend ,, Make PART Passive Online Income FBA Duration Stephen Diaz Journalist Muck Rack By psychologytoday People who anxiety, low confidence, perfectionism tendency research, Listen Audiobooks written Audible The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points

    • Format Kindle
    • 232 pages
    • The Anxiety Toolkit: Strategies for Fine-Tuning Your Mind and Moving Past Your Stuck Points
    • Alice Boyes Ph.D
    • Anglais
    • 2018-02-18T16:40+03:00