“Don’t Let Your Worries Run Your Life: Therapeutic Assignments to Help You Overcome Your Generalized Anxiety Disorder” is a self-help book authored by psychologists Lesley L. Miller and Susan M. Orsillo. This book offers practical guidance and therapeutic assignments aimed at individuals dealing with Generalized Anxiety Disorder (GAD).
The book provides a comprehensive approach to understanding and managing GAD by offering insights into anxiety, identifying triggers, and introducing coping strategies. It emphasizes cognitive-behavioral techniques and mindfulness exercises to foster self-awareness and emotional regulation.
With its user-friendly approach, this book serves as a valuable resource for those seeking to address and conquer generalized anxiety disorder, whether as a standalone tool or in conjunction with professional therapy. It is designed to empower individuals to take control of their anxiety and improve their overall well-being.
Section 1. Understanding Why You Worry and How It Affects You
- Do You Worry Too Much?
- Are Your Worries Realistic?
- Does Your Worrying Hurt You?
- How Do Your Worries Interfere with Your Life?
- Understanding How Different Triggers Affect Your Anxiety
- How Does Your Worrying Affect Others?
- Keeping a Worry Log
Section 2. Accepting Rather Than Fighting Your Worries
- Observing and Accepting Your Worries
- Your Worries Are Just Thoughts
- Welcoming Mindfulness into Your Life
- Calming Your Body with Progressive Muscle Relaxation
- Remembering That the Movie in Your Head Isn’t Real
- Accepting Your Upsetting Inner Experiences
- Using Visual Metaphors to Accept Your Worries and Distressing Thoughts
- Becoming Mindful of Your World Rather Than Your Anxious Thoughts
- Taking a Noticing Walk
- Tolerating and Overcoming the Physical Discomfort of Anxiety
- Understanding What You Can Control in Your Life
- Managing Catastrophic Thinking
- What Are the Odds?
- Tolerating Uncertainty
- Responding, Not Reacting, to Feelings
- Five Steps to Deal with Intrusive Thoughts
Section 3. Breaking the Habits That Keep You Anxious
- Using Coping Skills in Situations That Make You Anxious
- Controlling Your Anxiety with a Worry Script
- Eliminating Your Safety Crutches
- Giving Up Reassurance Seeking
- Tracking Your Checking Behavior
- Using Imaginal Exposure to Reduce Your Anxiety
- You Don’t Have to Be Perfect
Section 4. Developing New Positive Habits
- Developing Self-Compassion
- Grounding Techniques
- Reducing Anxiety with Your Breathing
- Embracing Your Worries with Humor
- Practicing Self-Care and Self-Calming
- Filling Your Mind with Positive Thoughts
- Overcoming Anxiety with the Help of Exercise
- How Diet Affects Your Anxiety
- Reducing Anxiety by Getting More Sleep
- Preventing and Managing Lapses in Overcoming Your Anxiety
- Does Your Anxiety Make You Depressed?
Appendix A: Medication and Your Anxiety
- Ten Facts You Should Know About Medication for Anxiety
- Keeping Track of How Medication Affects You
Appendix B: Anxiety and the COVID-19 Pandemic
- Coping with Face Mask Anxiety
- Coping with Dental Anxiety During the Pandemic
- Coping with Sleep Problems During the Pandemic
- Protecting Yourself from Anxiety Contagion During the Pandemic
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