Thirty-Minute Therapy for Anxiety: Everything You Need To Know in the Least Amount of Time

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New Harbinger Publications, Nov 1, 2011 - Self-Help - 136 pages
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If your anxiety is getting in the way of living a normal life, you need help now, rather than later. What if you could dramatically improve your anxiety symptoms in just thirty minutes? In 30-Minute Therapy for Anxiety, you’ll discover proven anxiety-busting strategies and put them into practice right away so that you can feel calm and in control, even in the most stressful situations. This set of skills will help you manage worries, panic attacks, fears, and phobias whenever they show up so you can enjoy a fuller and freer life.

Read just one or all three parts of this book and:

• Get the basics. Learn what you need to know to quickly get anxiety under control in the first section of each chapter.
• Gain a deeper understanding. Take it further and read the second section of each chapter for skills that will help you make lasting changes.
• Then, go online to practice your skills. Log on to find more exercises available online exclusively for 30-Minute Therapy for Anxiety readers.
This quick and easy-to-read to anxiety treatment offers cognitive behavioral therapy (CBT) and mindfulness and acceptance strategies to help you get back to living your life—without anxiety taking over.
 

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Contents

Introduction
GETTING ORIENTED
What Is Anxiety?
What Does Anxiety Look Like?
What Does Anxiety Do for
COGNITIVE BEHAVIORAL THERAPY
Relaxation
Worry Risk Assessment
Be Mindful
Practice Acceptance
Observe Your Thoughts
Label and Let
Use Distancing Techniques
Discover Secondary Ernotions
Work on AnxietyMaking Behavior Patterns
Identify Trigger Thoughts

Worry Time
Worry Exposure
Exposure for Uncertainty
Relief from Panic
Breath Control Training
Interoceptive Exposure
Fears and Phobias
The Role of Problem Solving
Steps to Problem Solving
OTHER WAYS TO LIVE WELL WITH ANXIETY
Make Room for Positive Feelings
Use Distraction and SelfSoothing
BASIC WELLNESS
Sleep Hygiene
Insomnia and Solutions
Diet
Exercise
Some Other Resources References
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About the author (2011)

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, and Mind and Emotions. In private practice, he specializes in the cognitive behavioral treatment of anxiety, anger, and depression.

Troy DuFrene is a writer who lives and works in the San Francisco Bay Area.

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