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Managing Anxiety with Mindfulness For Dummies

Book Description

Don't panic!

Managing Anxiety with Mindfulness For Dummies is a practical guide to overcoming your worries and minimising anxiety using mindfulness techniques. The National Health Service and the National Institute for Care and Excellence recommend mindfulness as a legitimate treatment for anxiety, and its also been proven to alleviate stress, depression, low self-esteem, and insomnia. This book explains the benefits of mindfulness, and how it can help you face your fears and defeat persistent, irrational worries. Learn how to break the anxiety cycle with an optimistic approach, live in the present moment, and manage your thoughts using the fundamental techniques of mindfulness therapy. This friendly guide will accompany you every step of the way as you understand your anxiety, identify solutions to your problem, maintain your gains, and avoid relapse.

Over three million people in the UK suffer from Generalised Anxiety Disorder, with millions more experiencing phobias, OCD, and panic disorders. Anxiety is potentially debilitating, but many people are daunted by navigating the health system and thus fail to seek treatment. This book provides a way for you to begin managing your symptoms at home, using simple techniques that can help change the way you think, feel, and act.

  • Understand what anxiety is, and the common causes

  • Employ mindful self-compassion to alleviate symptoms

  • Discover mindful attitudes and practise mindful mediation

  • Transform unhealthy habits into anxiety-busting self-care

  • Mindfulness can help you break free of the downward spiral of negative thought and action, and make positive choices that support your wellbeing. If you're tired of being anxious and long for a brighter outlook, Managing Anxiety with Mindfulness For Dummies provides a wide range of effective techniques to help you enjoy a calmer and happier life.

    Table of Contents

    1. Cover Page
    2. Title Page
    3. Copyright
    4. Contents at a Glance
    5. Table of Contents
    6. Introduction
      1. About This Book
      2. Foolish Assumptions
      3. Icons Used in This Book
      4. Beyond the Book
      5. Where to Go from Here
    7. Part I: Getting Started with Managing Anxiety
      1. Chapter 1: Peering into the World of Anxiety
        1. Comparing Fear, Excitement and Anxiety
        2. Discovering the Effect of Anxiety on the Mind
        3. Finding out the Physical Effects of Anxiety on Bodily Functions
        4. Understanding the Fight-or-Flight Response
        5. Exploring Why Thinking Negatively Is a Natural Human Trait
        6. Recognising Whether Your Anxiety Is Normal or Severe
        7. Applying Mindfulness to Your Anxiety
      2. Chapter 2: Finding Out the Common Causes of Anxiety
        1. Exploring Common Causes of Anxiety
        2. Understanding the Influences Affecting Your Anxiety
        3. Realising How Modern-Day Living Can Affect Your Anxiety
    8. Part II: Learning More about Mindfulness for Anxiety
      1. Chapter 3: Discovering Mindful Attitudes Toward Anxiety
        1. Discovering Your Starting Attitude
        2. Understanding the Benefits of Mindfulness
        3. Challenging Preconceived Ideas about Mindfulness and Meditation
        4. Common Misconceptions
        5. Viewing Mindfulness as a Way of Living
        6. Introducing the Mindful Breathing Exercise
      2. Chapter 4: Managing Your Thoughts Mindfully
        1. Accepting That Thoughts Impact Your Mind and Body
        2. Bringing Mindful Attention and Curiosity to Your Thoughts
        3. Understanding That Thoughts Aren't Necessarily Facts
        4. Discovering the Breathing Space Meditation
      3. Chapter 5: Practising Deeper Mindfulness Meditations for Anxiety
        1. Introducing the Body Scan Meditation
        2. Introducing the Sitting Meditation
        3. Discovering Mindful Imagery Meditations for Anxiety
        4. Savouring the Mindful Eating Meditation
      4. Chapter 6: Using Mindful Self-Compassion and Kindness for Anxiety
        1. Understanding Loving-Kindness
        2. Letting Go of the Perfectionist
        3. Discovering Compassion for Yourself and Others
      5. Chapter 7: Journeying from Excessive Anxiety to Mindful Wellbeing
        1. Starting the Journey at the Edge of the Forest
        2. Keeping a Journal to Strengthen Your Practice
        3. Enjoying the Vital Support of Other People
    9. Part III: Applying Mindfulness Every Day for Anxiety
      1. Chapter 8: Living Mindfully Day-to-Day
        1. Engaging in Daily Mindfulness Meditations
        2. Maintaining Positive Relationships
        3. Dealing with Difficult Relationships
      2. Chapter 9: Changing Unhealthy Habits to Healthy Ones to Combat Anxiety
        1. Cutting Down on Stimulants and Certain Drugs
        2. Looking after Yourself Physically
        3. Avoiding Overuse of Technology at Home
        4. Motivating Yourself to Meditate
      3. Chapter 10: Taking the Next Step in Your Mindfulness Practice
        1. Determining Whether Your Anxiety Needs Medical Attention
        2. Engaging in an Eight-Week Mindfulness Course
        3. Using Mindfulness with Other Forms of Therapy
        4. Expanding Your Mindfulness Practice
    10. Part IV: The Part of Tens
      1. Chapter 11: Ten Simple Mindfulness Exercises for Managing Anxiety
        1. Being Mindful in Nature
        2. Carrying out a Mini Body Scan Meditation
        3. Trying out a Mini Sitting Meditation
        4. Breathing Mindfully
        5. Practising a Mini Loving-Kindness Meditation
        6. Listening Mindfully
        7. Cooking Mindfully
        8. Walking Mindfully
        9. Stretching Mindfully
        10. Cleaning Mindfully
      2. Chapter 12: Ten Mindful Attitudes for Easing Anxiety
        1. Practising Present-Moment Awareness
        2. Helping Your Beginner's Mind to Blossom
        3. Spotting Your Tendency to Judge
        4. Considering Curiosity
        5. Opening up to Anxiety
        6. Developing Self-Compassion
        7. Pursuing Patience – without Rushing
        8. Operating with Optimism
        9. Generating Gratitude
        10. Allowing Acceptance to Grow
    11. Index
    12. About the Author
    13. Publisher's Acknowledgements