The 10 Best Ever Anxiety Management Techniques Understanding How Your Brain Makes You Anxious and What You Can Do to Change It 2nd Edition By Margaret Wehrenberg ISBN 0393705560   978-0393705560

The 10 Best Ever Anxiety Management Techniques Understanding How Your Brain Makes You Anxious and What You Can Do to Change It 2nd Edition By Margaret Wehrenberg – Ebook PDF Instant Download/Delivery: 0393705560   978-0393705560
Full download The 10 Best Ever Anxiety Management Techniques Understanding How Your Brain Makes You Anxious and What You Can Do to Change It 2nd edition after payment

Product details:

ISBN 10: 0393705560
ISBN 13:  978-0393705560
Author: Margaret Wehrenberg

A strategy-filled handbook to understand, manage, and conquer your own stress.

Anxiety disorders-grouped into three main categories: panic, generalized anxiety, and social anxiety-are among the most common and pervasive mental health complaints. From the subtlest effect of sweaty palms during a work presentation to the more severe symptom of reclusion, anxiety casts a wide net.

Medication, once considered the treatment of choice, is losing favor as more and more sufferers complain of unpleasant side effects and its temporary, quick-fix nature. Now, thanks to a flood of fresh neurobiology research and insights into the anatomy of the anxious brain, effective, practical strategies have emerged allowing us to manage day-to-day anxiety on our own.

Addressing physical, emotional, and behavioral symptoms, Margaret Wehrenberg, a leading mental health clinician, draws on basic brain science to highlight the top ten anxiety-defeating tips. Everything from breathing techniques and mindful awareness to cognitive control and self-talk are included-all guaranteed to evict your anxious thoughts. 20 illustrations

The 10 Best Ever Anxiety Management Techniques Understanding How Your Brain Makes You Anxious and What You Can Do to Change It Second  2nd Table of contents:

1. Introduction

   • 1.1 The Science of Anxiety: Why We Feel Anxious
   • 1.2 What’s New in the 2nd Edition
   • 1.3 How to Use This Book for Maximum Benefit
   • 1.4 The Role of the Brain in Anxiety and Stress

2. Understanding Anxiety

   • 2.1 The Biology of Anxiety: What Happens in Your Brain
   • 2.2 Common Triggers of Anxiety
   • 2.3 The Difference Between Normal and Clinical Anxiety
   • 2.4 How Anxiety Shows Up in the Body: Symptoms and Signals

3. The 10 Best Ever Anxiety Management Techniques

   • 3.1 Cognitive Behavioral Therapy (CBT) Techniques
     • 3.1.1 Identifying Negative Thoughts
     • 3.1.2 Challenging Cognitive Distortions
     • 3.1.3 Thought Records and Reframing
   • 3.2 Mindfulness and Meditation
     • 3.2.1 Understanding Mindfulness
     • 3.2.2 Mindfulness Practices for Everyday Life
     • 3.2.3 Meditation for Anxiety Reduction
   • 3.3 Breathing Techniques and Relaxation
     • 3.3.1 Deep Breathing Exercises
     • 3.3.2 Progressive Muscle Relaxation (PMR)
     • 3.3.3 Guided Visualization
   • 3.4 Behavioral Activation
     • 3.4.1 Overcoming Avoidance Behaviors
     • 3.4.2 Gradual Exposure to Anxiety-Producing Situations
     • 3.4.3 Building Positive Routines
   • 3.5 Self-Compassion and Acceptance
     • 3.5.1 Learning to Be Kind to Yourself
     • 3.5.2 Acceptance and Commitment Therapy (ACT) Principles
     • 3.5.3 Overcoming Perfectionism
   • 3.6 Exercise and Physical Activity
     • 3.6.1 How Exercise Affects the Brain
     • 3.6.2 Exercise Techniques for Anxiety Relief
     • 3.6.3 The Role of Endorphins in Anxiety Management
   • 3.7 Diet and Nutrition
     • 3.7.1 How Food Impacts Your Anxiety
     • 3.7.2 Foods That Calm the Nervous System
     • 3.7.3 Managing Blood Sugar and Anxiety
   • 3.8 Sleep Hygiene
     • 3.8.1 The Connection Between Sleep and Anxiety
     • 3.8.2 Tips for Better Sleep
     • 3.8.3 Creating a Relaxing Bedtime Routine
   • 3.9 Building Social Support
     • 3.9.1 The Power of Relationships in Managing Anxiety
     • 3.9.2 Talking to Friends and Family About Your Anxiety
     • 3.9.3 Joining Support Groups
   • 3.10 Creating a Personalized Anxiety Management Plan
     • 3.10.1 Assessing Your Needs
     • 3.10.2 Putting It All Together: Your Plan for Anxiety Relief
     • 3.10.3 Tracking Your Progress and Adjusting Techniques

4. The Brain and Anxiety: A Deep Dive

   • 4.1 How Your Brain Processes Anxiety
   • 4.2 The Role of the Amygdala and Prefrontal Cortex
   • 4.3 Neuroplasticity: Changing Your Brain to Manage Anxiety
   • 4.4 How Stress Hormones Affect Your Brain and Body

5. When Anxiety Becomes a Disorder

   • 5.1 Generalized Anxiety Disorder (GAD)
   • 5.2 Panic Disorder and Panic Attacks
   • 5.3 Social Anxiety Disorder (SAD)
   • 5.4 Specific Phobias and Their Impact
   • 5.5 Obsessive-Compulsive Disorder (OCD)
   • 5.6 Post-Traumatic Stress Disorder (PTSD)

6. Advanced Techniques and Tools

   • 6.1 The Role of Medication in Anxiety Management
   • 6.2 Cognitive Behavioral Therapy (CBT) vs. Other Therapies
   • 6.3 Neurofeedback and Brain Training
   • 6.4 Hypnotherapy and Relaxation Techniques
   • 6.5 EMDR (Eye Movement Desensitization and Reprocessing)

7. Living with Anxiety: Long-Term Management

   • 7.1 Preventing Relapse: Maintaining Your Progress
   • 7.2 Developing Resilience to Future Anxiety
   • 7.3 Incorporating Techniques Into Everyday Life
   • 7.4 Knowing When to Seek Professional Help

8. Conclusion

   • 8.1 The Importance of Taking Action
   • 8.2 Embracing the Journey: From Anxiety to Empowerment
   • 8.3 Final Thoughts on Changing Your Relationship with Anxiety

9. Appendices

   • 9.1 Anxiety Management Resources and Tools
   • 9.2 Further Reading and References
   • 9.3 Index

People also search for The 10 Best Ever Anxiety Management Techniques Understanding How Your Brain Makes You Anxious and What You Can Do to Change It Second  2nd:

the 10 best ever anxiety management techniques pdf

the 10 best ever anxiety management techniques by margaret wehrenberg

simple anxiety management techniques

the ten best ever anxiety management techniques

the 10 best-ever anxiety management techniques workbook pdf

 

Tags:

Margaret Wehrenberg,Anxiety Management,Techniques Understanding