Complete Idiot's Guide to Conquering Fear and Anxiety

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Page 211PART 4ANXIETY...PANIC... OBSESSIONS...TRAUMA...''In the midst of winter, I finally learned that there was in me an invincible summer."Albert CamusDo you feel tense and worried all the time? If so, you might have GAD, or generalized anxiety disorder. Do you suffer panic attacks that come on out of the blue andlive with fear of the next one? You might be one of the many Americans suffering from panic disorder. If you feel plagued by obsessive thoughts and forced to repeatritualistic actions, you may you suffer from ObsessiveCompulsive Disorder (OCD). And if you've suffered a horrific trauma in your life and feel continually anxious,numb and filled with nightmares, you may suffer from posttraumatic stress disorder.In Part 4, you will learn how to identify if you suffer from any of these anxiety disorders and ways to help you come to grips with them.
Page 213Chapter 15Preventing Sudden TerrorIf you've never had a panic attack, it's hard to imagine the horror of one. Yet anyone can have onefrom the burly football player to the meek computer nerd. Ninetypercent of the population will have at least one panic attack in his or her lifetime, while forty percent will have one panic attack a year. And they happen "out of theblue," anywhere, anytime.In this chapter, I describe how a panic attack feels, the frightening thoughts that accompany it, and what leads to panic disorder. If you suffer from panic attacks, youwill learn strategies for reducing the likelihood of repeated attacks and how to dampen the effect when one occurs.I'm Going to Die!Twentytwoyear old Sarah, an aspiring poet, had her first introduction to panic when at the movies with a friend. While eating popcorn, her swallow reflex stoppeddead; for an eternal moment the kernel of popcorn just sat in her throat. She thought she was choking. Finally, it went down. She had no idea why this happened, justthat it terrified her and she felt sure she was going to die. After that, she was afraid to eat solid
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THE COMPLETE IDIOT'S REFERENCE CARD
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Page iConquering Fear and Anxietyby
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Page ivCONTENTS AT A GLANCEPart 1:
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Page viAGlossaryBFurther Reading an
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Page viiiLess Well Known Anxiety an
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Page x8The Doctor Is In101Take a Pi
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Page xiiRoots of People Allergy 168
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Page xivKnead Away Tension 237Don't
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Page xvi21After It All Comes Crashi
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Page xviiiThe Complete Idiot's Guid
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Page xxAcknowledgmentsHeartfelt tha
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Page 1PART 1THE HEART OF YOUR FEARS
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off the plane at a stop halfway to
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as a predator or a fire, but appear
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Page 8Drive miles out of your way t
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power. You may not know your enemy'
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Page 12Responses:Flee from danger b
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scurrying across the floor, the chi
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Dahlia arranges all of her packaged
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Page 18How Long Do They Last?The te
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Page 20Claustrophobia (fear of encl
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Agoraphobia, the most common phobia
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Page 24Sleep difficultiesConcentrat
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Page 26Washing, checking and counti
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Page 29Chapter 3Fear TriggersWhat t
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Hypoglycemia: Are you a junk food j
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Page 33NonPrescription "Drugs":La
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Levinson maintains that 90 percent
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Page 37It's well known that what yo
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Page 39If you're fearprone, littl
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Page 41
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Page 44Fear ListSome Fear Much Fear
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Page 46Renetta, on the other hand,
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Page 48Secure AttachmentSome people
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Page 50Later, more got added to the
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ehavior, and an ongoing hypervigi
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Take the legend of Harry Houdini. F
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Page 57Chapter 5Chasing Away Your C
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Page 59(table continued from previo
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Page 617. Initially, take your chil
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Page 63Sevenyearold Nadia stood
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Page 65HelplessnessThe younger you
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Page 67TVHorror movies and televisi
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Page 69PART 2MAKING IT ALL BETTER"T
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Page 72Deep RelaxationMost people t
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The more stressed you feel, the qui
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A host of other things can trigger
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Page 784. Place the tip of your ton
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need to be developed again. So, hav
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Page 827. Neck: Pull your head way
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During the day, if you feel tension
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If you find that neither repeating
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Page 88Moreover, since our patterns
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youa parent, a spouse, a child. O
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hit her. When she was eight, she wa
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As with psychoanalytic treatment, h
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Paradoxical intention: In this tech
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Page 98Wearing the goggles (or usin
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Page 101Chapter 8The Doctor Is InAn
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Page 103If you look to the experts,
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similar to a hormone called epineph
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Page 107TricyclicsThese are the old
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Page 109Once fully withdrawn from t
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Dina was chronically stressed and h
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Page 113Kava CombiningTo enhance ka
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Page 115Chapter 9And There's More..
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Page 117Anxiety and Eating HabitsAr
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Page 119Food Allergies Trigger Anxi
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Page 121Detoxify Your LifeIf you ar
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Page 123In addition to releasing pe
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Page 125Lubricate Your System with
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Page 127
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Page 131Chapter 10Escape from Psych
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increased as the weeks went by and
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Page 135They seek out all night sup
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Sensory defensiveness: You get easi
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Page 139If you employ the selfhel
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Page 1415. Walk (run) into the park
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Page 143Free Your Imprisoned Feelin
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Page 145If you don't have such a "s
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Page 148Fear Is in the AirWhy are s
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and do their crossword puzzle or re
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Page 152Orientation in space impair
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Page 154Mental FlightsOnce you know
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Once you get the knack of it, your
Page 174 and 175: Page 158Bring along some relaxing e
Page 176 and 177: Page 161Chapter12Antidote to People
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Page 180 and 181: feel uncomfortable and stop talking
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Page 186 and 187: Page 171And they exaggerate the con
Page 188 and 189: Page 173Cooling DownSince you are n
Page 190 and 191: Page 175''I'm happy that you asked
Page 192 and 193: Come armed with an excuse for your
Page 194 and 195: Page 180Butterflies Big TimeStage f
Page 196 and 197: Page 182Eyes of the Past on YouSir
Page 198 and 199: Page 184SelfPerceptions:How much
Page 200 and 201: Breathing Exercises: Do your deep b
Page 202 and 203: Page 1881. Overgeneralization: You'
Page 204 and 205: Page 190Public speakingFear: I will
Page 206 and 207: Page 192Show TimeWhat should you do
Page 208 and 209: Page 194Doomed Before You StartDo y
Page 210 and 211: The same need for perfection happen
Page 212 and 213: Page 198Talent can, however, overco
Page 214 and 215: Page 200I'll Never Beat This Perfor
Page 216 and 217: Page 202Learned HelplessnessAfter a
Page 218 and 219: Page 204Destructive thought: Even i
Page 220 and 221: 5. Give yourself lead way: The more
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Page 226 and 227: Page 214foods. When she did, the sa
Page 228 and 229: Page 2162. A panic attack will not
Page 230 and 231: Page 218Were you alone or with some
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Page 234 and 235: Page 222Catch Your Panic Before It
Page 236 and 237: Page 2241. If you can, leave the si
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Page 240 and 241: He's been a nervous type for as lon
Page 242 and 243: Page 230Roots of High AnxietyDid yo
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Page 248 and 249: Page 236Defusing the Panic ButtonTh
Page 250 and 251: Page 238CranioSacral Therapy: Throu
Page 252 and 253: Page 240Can't Relax!So, you've done
Page 254 and 255: Relaxation techniques and drugs, th
Page 256 and 257: Page 244Get plenty of fresh air and
Page 258 and 259: Page 247Chapter 17Avoiding Sidewalk
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Page 262 and 263: Page 251Common Obsessions:Contamina
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Page 270 and 271: Page 260Unimaginable Real FearFor t
Page 272 and 273: Page 262You relive the event daily
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Though more men are exposed to trau
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The few days following the trauma a
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Page 268Something about the eye mov
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Page 271PART 5CHILDHOOD FEARS"Mommy
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he won't disappear down the bathtub
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anxieties, and obsessions and compu
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Page 278Who's in Charge? Nature or
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Of all childhood memories, few are
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She will now feel that she has to h
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Page 286Just the FactsChildren can
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Page 288Avoid "Sink or Swim"Don't f
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Page 290If you want to know what ma
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Page 293Chapter 20No More "I Don't
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comfort, and protection evokes a de
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parents will argue if he's not arou
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Page 299It's Okay to Be AfraidAlway
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Page 301One Day at a TimeIf your ch
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When he was four, his mother told h
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Page 308Childhood HorrorsAll childh
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It is a premature introduction to s
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mansion, the sight of injured or de
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Page 314These fantasies and distort
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Page 316Old Enough to Imagine and U
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Page 318DepressionFlight into prema
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Page 320When You Need Help to Put Y
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Page 322When No One Listens!Sixteen
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confusion and protect them. They wa
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Page 326It's important that you don
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The most distressing situation is g
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them with that which gets the smile
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Back Off: Don't pressure your kids
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Page 335APPENDIX AGLOSSARYAcrophobi
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Psychodynamic TherapyA type of ps
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Page 340Diet and NutritionAirola, P
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Page 342Childhood Anxiety Disorders
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Page 344Obsessive Compulsive Founda
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Page 346Allen, Woody (screen writer
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Page 348Hypoglycemia: A Better Appr
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Page 350connectedness, importance,
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Page 352goalsettingagoraphobia (f
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Page 354menagoraphobia (fear of ope
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Page 356hormonal imbalances, 31hype
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Page 358cognitive therapy, 9697dr
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Page 360substances/foods to avoid,
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Page 362Wwalking, aerobic exercises
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Complete Idiot's Guide to Conquering Fear and Anxiety

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