Complete Idiot's Guide to Conquering Fear and Anxiety

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Page 257Other Ways to Steady the TicIn addition to drugs and therapy, relaxation helps you feel less fearful and less likely to have fear provoking thoughts. Meditation, for instance, has been found to breakup obsessional mental patterns and helps you restructure your thoughts more productively. The problem is that many obsessive people find it hard to relaxto stop theirintrusive and disturbing thoughts from racing. And so relaxation may be ineffective until your symptoms are under control.Since OCD symptoms appear related to the level of serotonin in the brain, you should also try to boost serotonin level naturally. Here are some ways to do this, assuggested by Dr. Michael Norden in Beyond Prozac:1. Exercise2. Repetitive motions like chewing gum, licking, rocking, walking, bicycling, running3. Sleeping well4. Exposing yourself to negative ions, like walking in the rain, taking a walk along the beach, or buying a home ionizer5. Vitamin, mineral and amino acids supplements (see Chapter 9)
Page 259Chapter 18Help Relieve Your Living NightmareIt's scary enough to imagine horrors happening to you. It's an unbelievable devastation when horrors become real events. When you see a loved one murdered. Whenyou are raped. When you experience the ravages of war in live combat.These and others traumas "outside the range of usual experience" tax every coping strategy you have within you and strip you of your basic concepts of safety.Suddenly, there could be danger lurking everywhere and anywhere.The lucky ones manage to bounce back and return to their normal selves. Others are not so lucky and experience long lasting PostTraumatic Stress Disorder(PTSD). In this chapter, you will learn its symptoms, its effects and some ways to help yourself or other victims of PTSD to bury the past and get on with your life.
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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
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Page 158Bring along some relaxing e
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Page 161Chapter12Antidote to People
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contact is a sports club, where he
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feel uncomfortable and stop talking
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Page 167(table continued from previ
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Page 169by strangers while working
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Page 171And they exaggerate the con
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Page 173Cooling DownSince you are n
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Page 175''I'm happy that you asked
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Come armed with an excuse for your
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Page 180Butterflies Big TimeStage f
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Page 182Eyes of the Past on YouSir
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Page 184SelfPerceptions:How much
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Breathing Exercises: Do your deep b
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Page 1881. Overgeneralization: You'
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Page 190Public speakingFear: I will
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Page 192Show TimeWhat should you do
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Page 194Doomed Before You StartDo y
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The same need for perfection happen
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Page 198Talent can, however, overco
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Page 200I'll Never Beat This Perfor
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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 224 and 225: Page 211PART 4ANXIETY...PANIC... OB
Page 226 and 227: Page 214foods. When she did, the sa
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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
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
Page 264 and 265: After reading this chapter, you mig
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Page 270 and 271: Page 260Unimaginable Real FearFor t
Page 272 and 273: Page 262You relive the event daily
Page 274 and 275: Though more men are exposed to trau
Page 276 and 277: The few days following the trauma a
Page 278 and 279: Page 268Something about the eye mov
Page 280 and 281: Page 271PART 5CHILDHOOD FEARS"Mommy
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Page 284 and 285: anxieties, and obsessions and compu
Page 286 and 287: Page 278Who's in Charge? Nature or
Page 288 and 289: Of all childhood memories, few are
Page 292 and 293: She will now feel that she has to h
Page 294 and 295: Page 286Just the FactsChildren can
Page 296 and 297: Page 288Avoid "Sink or Swim"Don't f
Page 298 and 299: Page 290If you want to know what ma
Page 300 and 301: Page 293Chapter 20No More "I Don't
Page 302 and 303: comfort, and protection evokes a de
Page 304 and 305: parents will argue if he's not arou
Page 306 and 307: Page 299It's Okay to Be AfraidAlway
Page 308 and 309: Page 301One Day at a TimeIf your ch
Page 312 and 313: When he was four, his mother told h
Page 314 and 315: Page 308Childhood HorrorsAll childh
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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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