You worry too much. You must drag yourself out of the bed every morning and often wake up feeling sad for no obvious reason. You’re disposed to making negative predictions. You worry about the worst that could happen in any situation. You take negative feedback very personally. You’re your biggest critic. You avoid people more than you should. Anything less than perfection feels like failure.
If they do, then there’s a chance that you’re experiencing some degree of anxiety and/or depression. Unpleasant feelings are a part of our daily lives. They are there to teach us a lesson. Once we’ve learned our lesson, they often move on, but might come back with another lesson later.
TABLE OF CONTENTS
Introduction ………………………………………………………………… 6
Chapter 1 – You and Your Anxiety: How to Overcome Your
Stuck Points …………………………………………………………………10
The Multifaceted You ………………………………………………………………….11
Worksheet 1 – What Do You See? ……………………………………………….11
Understanding Your Anxiety and What It Is Doing to You……………… 12
Worksheet 2 – What Does Your Behavior Say of You?………………….. 13
Reflecting upon Your Triggers and Identifying Beliefs That are
Standing in Your Way………………………………………………………………… 14
Worksheet 3 – Imagery Exposure ……………………………………………… 15
Mindfully Moving Beyond the Beliefs Blocking Your Path………………. 17
Worksheet 4 – Recognizing Your Challenges………………………………. 18
Where to Next?…………………………………………………………………………. 19
Chapter 2 – Your Mind, Your Body: How to Face Your Inner
Demons……………………………………………………………………….21
Putting Events, Emotions, and Vibrations Together………………………. 21
Imagining the Worst…………………………………………………………………..23
Self-Blame. Self Loathe. All of it…………………………………………………..24
Connecting Them with Your Mind and Body …………………………………27
Worksheet 7 – Talking Yourself Out of Anxiety ………………………….. 28
Chapter 3 – Overcoming Resistance to Change …………………..31
Recognizing Any Resistance to Change………………………………………… 31
Worksheet 8 – The Fear of Change Quiz …………………………………….32
Belief-Systems That Stop You from Acting on a Change………………….33
Self-Sympathy. Self-Loathe. Anxiety. Depression…………………………..33
What Do You See? ……………………………………………………………………..34
Worksheet 9 – Acting on Your Change -Blocking Systems …………….35
Re-writing Your Life – One Change at a Time ………………………………..35
Chapter 4 – Reflection: How to Arrive at Acceptance and
Move on From There……………………………………………………. 40
Understanding Your Body Signals ………………………………………………. 41
Worksheet 10 – Tracking Your Body’s Signals ……………………………..42
Minding Your Moods………………………………………………………………….43
Worksheet 11 – Mood Tracker……………………………………………………44
Finding Acceptance ……………………………………………………………………46
What Are Distorted Thought Patterns?………………………………………46
Worksheet 12 – Distorted Thoughts Tracker ……………………………….49
Assessing Your Present and Preparing a Plan for the Future……………50
Connect with Now …………………………………………………………………….. 51
Worksheet 13 – Setting Goals……………………………………………………. 51
Chapter 5 – Acting against Angst: How to Act on Your Fears
and Achieve Your Goals ……………………………………………….. 53
Evading Avoidance …………………………………………………………………….53
Worksheet 14 – Identifying Your Fears……………………………………….54
Acting against Your Fears……………………………………………………………55
Worksheet 15 – Taking the Step-Up Approach …………………………….56
Begin the Process……………………………………………………………………….57
Create and Execute Your Plan …………………………………………………..57
Consider Every Aspect That Might Influence, Conflict or Jeopardize
Your Plan ……………………………………………………………………………….58
Be Mindful of Any possible Setbacks, But Don’t Let Them Wear You
Down……………………………………………………………………………………..59
No Need to Hurry ……………………………………………………………………59
Know When You’ve Tried Too Long …………………………………………. 60
It’s Okay to Fall. Fail Too………………………………………………………… 60
Realign Your Plan. Improvise Too……………………………………………. 60
Complete What You’ve Taken…………………………………………………… 61
Become a Better Version of You ………………………………………………..62
Chapter 6 – Navigating Self-Imposed Obstacles: How to Stop
Being a Hard Task Master…………………………………………….. 64
Moving Ahead of Any past Pain Memories ……………………………………65
Moving Away from the Past You Need to Leave Behind ………………….67
Worksheet 17 – Letting Go ………………………………………………………..67
Overcoming Obsessions ……………………………………………………………. 68
Worksheet 18 – Recognizing Any Obsessions ………………………………69
New Beginnings………………………………………………………………………… 71
Worksheet 20 – Creating Tomorrow………………………………………….72
Chapter 7 – Preventing Burnout: How to Overcome Your
Anxiety without Getting Tied-Down by the Idea of Perfection75
Setting Real Expectations……………………………………………………………75
Worksheet 21 – Expectation Tracker………………………………………….76
Perfectionism and Borrowed Expectations ……………………………………78
Leaving No Room to Pause. Falter Too …………………………………………78
Avoiding Comparisons ……………………………………………………………….79
Worksheet 22 – Becoming the Change You Want to See ……………….79
Change Everything If You Have To, but Change Them One Thing at a
Time……………………………………………………………………………………….. 80
Fear of Feedback ……………………………………………………………………… 80
Worksheet 23 – Overcoming Feedback Fears ………………………………81
Reward Yourself. You’ve Made Great Progress …………………………….. 82
Chapter 8 – You’ve Got This: How to Banish Worry and Live
Panic-Free………………………………………………………………….. 85
Simplify ………………………………………………………………………………….. 86
Breathe ………………………………………………………………………………… 86
Exercise………………………………………………………………………………….87
Express Yourself. Talk It Out or Journal Your Thoughts …………….. 88
Listen to Music ……………………………………………………………………… 89
Spend Time with Pets …………………………………………………………….. 90
Give Your Mind Something More Productive to Chew On…………… 90
Stay in the Present………………………………………………………………….. 91
You Decide. Ready or Not?………………………………………………………….92
Worksheet 24 – Gathering Your Tools ………………………………………..92
Conclusion…………………………………………………………………. 93
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