We have published some resources which are available on both Amazon (Kindle) and ‘Smashwords Premium’ publishers. Given that anxiety is a recurring theme presenting in clinic, we’ve put together an e-book: “No Worries: Defeat Anxiety in 7 short Days”. This is augmented with a companion “Defeat Anxiety 7 Day Journal Template”.
The links to Amazon Kindle are:
The e-book: https://www.amazon.com.au/dp/B01N751D7S
The 7 day journal template: https://www.amazon.com.au/dp/B01N63R626
For those interested in Smashwords Premium:
The e-book: https://www.smashwords.com/books/view/681868
The journal template: https://www.smashwords.com/books/view/681880
Fundamentally, anxiety is regarded as having a structure, elements. and these elements are amenable to adjustment, to change, and once we change the fabric of our personal experience, we change its consequences. The book looks at aspects of the structure of personal experience. It also explores some very successful therapeutic approaches, and even our own role in changing the way we might filter incoming bad news in the wider community from, say, mass media. You might take a look over the contents of the book below and see if there is anything that might interest you.
Part of the contents of the book look like this:
Chapter 1: Welcome to anxiety
Chapter summary in about 40 words! Introduction. Nouns and verbs. Abstract nouns. “I strongly believe”. What is anxiety really? Doing stuff. Do different stuff, get different results. Doing it without pictures. Anxiety as process. Imagined experience is not real. Anxiety as hallucination. Familiar choking examples. Fear of heights. Threats. Phobias. No worries! Life without anxiety? When anxiety processes stop. What is anxiety not? Positive changes. Some useful questions.
Chapter 2: How we do what we do
Chapter summary in about 40 words. Doing stuff. Communication as result. Absence of control. Strategies. The role of perception. Our perception is our reality. Right strategy, wrong strategy, perfect results. Problem gambling case example. Coping or not coping. Changing strategies. Stimulus response. The music plays. Finer distinctions. Simple questions. Primary feelings. Changing the structure of experience.
Chapter 3: Anxiety and sleep
Chapter summary in about 40 words. Introduction. Insomnia strategy. Anxiety and sleep. Better sleep patterns. Reclaim your sleep. Sleep hygiene. Self-hypnosis for sleep sample script. Self-talk.
Chapter 4: Thinking styles
Chapter summary in about 40 words. Catastrophizing. Mind-reading. Globalising. All or nothing thinking. Justice-based thinking. All about me thinking. Negative filtering. Stable attribution style. Considering alternative thinking styles. Fixing cognitive distortions. A moment’s pause. Perfection is not perfect!
Chapter 5: The magic of structure
Chapter summary in about 40 words. The structure of panic attacks. Thoughts. Feelings. Actions. Protective behaviours. Panic attacks and anxiety. Panic attack symptoms. ‘Benefits’ of panic. When danger strikes. Simple tools. Panic does not hurt. Notice your breathing. Move differently. Insert some absurdity. Cope with coping mechanisms.
Chapter 6: Cognitive behavioural therapy (CBT)
Chapter summary in about 40 words. An example. Sample process. Cause and effect. Thought-challenging and CBT. Spotting unhelpful thoughts. Elements of unhelpful thoughts. Identifying evidence for alternative thoughts. Examining unhelpful thoughts. An example. Simple does not always mean easy. Another example. Responding to disappointment. Powerful tools. Dealing with unhelpful thoughts. Self-care and maintenance. The ‘script’. Internal voice. Self-criticism. It sometimes happens. Fear of missing out (FOMO) and CBT.
Chapter 7: Dialectical behaviour therapy (DBT)
Chapter summary in about 40 words. How DBT differs from CBT. What is the dialectic? Who can be helped? DBT and thinking. Self-image. Behaviour. Relationships. Structure of DBT. Skills training. Individual therapy. Phone support. Consultation for providers. Emotion regulation. Distress tolerance. Interpersonal effectiveness. Mindfulness. Outcomes of DBT.
Chapter 8: Acceptance and commitment therapy
Chapter summary in about 40 words. Mindfulness. ACT structure. Focus. Defusion. Acceptance. Values-based action.
Chapter 9: Online therapy and brief therapy
Chapter summary in about 40 words. How do we do online therapy? Hypnotherapy online? System crashes. Client benefits Text, email follow-ups. Not every client. Brief solution-oriented therapy. Why brief?
Chapter 10: The art of relaxation
Chapter summary in about 40 words. Effects of the relaxation response. Relaxation strategies. Deep breathing for stress relief. Progressive muscle relaxation. Rhythmic movement. Meditation for stress relief. Body scan meditation. Mindfulness meditation. Yoga. Hobbies. Taking classes. Aromatherapy. Healthy eating and exercise. Hypnotherapy as relaxation. Variability of results. Therapist competence. Client orientation. Therapeutic partnership. Doing anxiety. Doing something else! Present time reality. Some useful perspectives.
Chapter 11: Performance anxiety
Chapter summary in about 40 words. Addressing public speaking anxiety. Common fears. Public speaking anxiety triggers. Steps that just might help. Step one: identify triggers. Step two: exposure and preparation. Ecology of state management. Ecology checks are important whenever change-work is being considered. Step 1: Identify triggers. Step 2: Anchoring resourceful states. Step 3: Managing internal dialogue. Step 4: Consider the audience. Step 5: Learning from experience. Step 6: Acknowledge your efforts. Sexual performance anxiety. Sex strategy. Hope; a poor second to expectation. Unsuccessful intimacy strategy. Positive sex strategy. The structure of sexual joy. Medications. Useful complimentary behaviours.
Chapter 12: Diet, exercise and anxiety
Chapter summary in about 40 words. Food and mood. Habitual diet. Gut bacteria and mental health. Foods to avoid. Foods that cause hyperacidity. Foods to have more of. Don’t starve, eat something. Alcohol. Drinking too much is great, until it isn’t. Defying anxiety with exercise. Some evidence. Better than drugs? Suffering is optional. Start small. Importance of reward.
Chapter 13: Anxiety and identity
Chapter summary in about 40 words. Introduction. Identity. How connected are you to your identity? Identity and mental wellbeing. The many parts of you. Expansion of focus.
Chapter 14: Wider perspectives on anxiety
Chapter summary in about 40 words. Anxiety requires skill. Such creativity, such focus, such power. Alternative hallucinations. Widespread anxiety in our community. Bad news 24/7. The meaning of meanings. Our perception is our reality. Anxiety as contagion. Locus of control. Awareness is power. Protecting balance. Example of Eric. Simple does not always mean easy.
Chapter 15: Your defeat anxiety 7 day journal
Day 1: Elements of an anxiety experience. Questions about thoughts. Things to do today. My notes for day 1. Day 2: Model of meaning and action. The texture of experience. Targeting attention. Decisions are powerful. Things to do today. My notes for day 2. Day 3: Levitation for fun. Types of attention. Imagine. My notes for day 3. My health as I want it. People in my life as I want it. Places in my life as I want it. Things in my life as I want it. Day 4: Not so great expectations. Decisions have power. Coping with coping mechanisms. Things to do today. Life purpose. My notes for day 4. Day 5: What do you see? Movies or pictures. You are in control. The structure of happiness. My notes for day 5. Day 6: Feelings not always reliable guides to action! Emotions and feelings. Anxiety structure. “But I still have to give the presentation”. “But I’m still broke”. My notes for day 6. Day 7: Above and below the line thinking. Cause and effect. My notes for day 7. Congratulations!