The ​Anxiety Toolkit 4 csillagozás

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

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… (tovább)

>!
TarcherPerigee, New York, 2015
240 oldal · puhatáblás · ISBN: 9780399169250

Várólistára tette 3

Kívánságlistára tette 8


Kiemelt értékelések

sempiternalsoul>!
Alice Boyes: The Anxiety Toolkit

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

Olyan szomorú vagyok, nagyon hamar vége lett. :C Kindle-n olvastam, és láttam, hogy még csak 65%-nál tartok, aztán egyszer csak jöttek a lábjegyzetek és a felhasznált irodalom.
Hasznos kis kézikönyv volt, meleg szívvel ajánlom mindenkinek.


Népszerű idézetek

szangi >!

One of the many ways severe anxiety sucks people into its vortex is that avoiding anxiety often becomes the person's central focus. The more this happens, the more anxious the person becomes. When people overfocus on anxiety for a long time, they tend to lose confidence in their capacity to be anything other than a walking ball of worry and rumination.

33. oldal

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

Ross>!

Guilt is psychologically healthy. Shame is not. The difference between guilt and shame is that guilt is about feeling bad about a behavior; shame is about feeling bad about who you are. Self-criticism usually involves inducing shame.

Chapter 8 - Avoidance

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

Ross>!

Reading new self-improvement materials can become a crutch for some people. That is, you’re always trying to find the magic missing piece of information that will solve your self-puzzle and make action taking seem easier and more certain than it’s ever going to be. You need to make sure you’re translating your most important insights into action rather than just doing more reading.

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

Ross>!

The take-home message when you’re ruminating: Don’t trust your memory. You might be ruminating about something fictional or at least magnified. This also applies to ruminating about how you think others perceive you; you may just be mind reading based on a biased memory of interactions.

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

Ross>!

Anxious perfectionists will typically think “I need to perform flawlessly at all times,” with their underlying assumption being “or else it will result in disaster.” This is a common type of thinking trap termed either/or thinking. In this case, the either/or is this: Either there is flawless performance or complete and utter failure, and nothing in between.

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

Ross>!

Performance focus is when your highest priority is to show you can do something well now. Mastery focus is when you’re mostly concerned with advancing your skills. Someone with a mastery focus will think, “My goal is to master this skill set” rather than “I need to perform well to prove myself.”

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

Ross>!

Thoughts are just thoughts; the problem is that we accept thoughts as true, and confuse feelings with facts. Part of the reason this happens is memory bias: Your brain will tend to remember events from the past that match your current mood. Because current mood has such a powerful effect on thoughts, consciously trying to recall evidence that you’re skilled and talented probably won’t feel very authentic or convincing when you’re feeling down. If you know this is how your brain works, then you can discount some of the negative thoughts you have when you’re in a deflated mood. Your thoughts will naturally improve when your mood improves. Therefore, regaining confidence is often just a matter of being patient and waiting for a negative or anxious mood to pass.

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

Ross>!

Acting as if you feel relaxed is one of the fastest ways to actually feel more calm. If you get an anxiety spike when you receive feedback or tend to feel defensive, try making your body language more open. Send nonverbal signals that you’re open, even if inside you’re not feeling it. Drop your shoulders, lift your head, make gentle eye contact, and relax your hands. When you do this, your thoughts and feelings will start to catch up with your nonverbal cues almost instantly. You won’t feel completely relaxed, but it will help.

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

Ross>!

The more tiny behavioral shifts you make to scale back your avoidance, the less you’ll experience urges to avoid in the first place. In other words, your behavior will influence your thoughts and feelings.

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

Ross>!

When you’ve been looking inward for a period of time, it’s good to switch that up and spend some time focusing outward on your relationships with others. It’s sometimes easy to forget other people’s emotional needs when you’re putting so much hard work into your own.

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


Hasonló könyvek címkék alapján

Nick Trenton: Calm Your Thoughts
Rutger Bregman: Humankind
Gavin de Becker: The Gift of Fear
Candace V. Love: No More Narcissists!
Gabor Maté: When the Body Says No
Paul Babiak – Robert D. Hare: Snakes in Suits
Paul Martin: Sex, Drugs and Chocolate
Patrick King: The Science of Likability
Bill Eddy: 5 Types of People Who Can Ruin Your Life
Jane McGregor – Tim McGregor: The Empathy Trap