Title of the Book : Anxiety & Depression Workbook FOR DUMmIES
Authors : Charles H.Elliott, Ph.D. and Laura L.Smith, PhD
This book is uniquely comprehensive and thoroughly covers the scientifically validated treatments for depression, including behavior therapy, medications, interpersonal therapy, and cognitive therapy. The authors have also included promising ideas based on mindfulness and positive psychology. Research-based strategies and plenty of practice opportunities are given to help you defeat depression and overcome anxiety.
You’ll be well paid if you spend some good amount of time doing the “work” part of the workbook in the form of increased life satisfaction and reduced emotional distress. And the work is actually rather interesting because you discover new ways to live your life and get what you want.
Summary of the Book
Part I: Analyzing Angst and Preparing a Plan This part is all about helping you identify your problem(with anxiety or depression) and take the ﬁrst small steps toward recovery. The quizzes (The negative thinking Quiz, The Distraught Behavior Quiz, Personal Style Questionnaire (Thinkers, Doers, Feelers, Relaters), etc)
help you see what they do to your thoughts, behaviors, feelings, and relationships.
Thinkers require Thought Therapy, Doers need Behavior Therapy, Feelers require Physical Feelings and Relater need Relationship Therapy.
The Emotional origins ( from blood relations) , Physical contributors (genetics, drugs, illness) , The stressors in my world are sorted out. Change sometimes makes people feel overwhelming. The Fear of Change Quiz, The Unfair, Unjust Belief Quiz, Change-blocking belief, etc addresses self-sabotage and helps you keep moving forward by becoming more aware of your thoughts. Self-sabotage describes the things you do to keep from addressing and correcting your problems. Some people self-sabotage by telling themselves that change is impossible. Others defeat themselves by ﬁnding reasons to put off working on their issues.
Part II: Thinking About Thinking: Thought Therapy helps you become a thought detective to examine your thoughts for distortions. It then tells to prosecute those distorted thoughts, find out all possible causes & the Percentage of your Responsibility.
Life-lenses are the broad themes or assumptions you live by. These themes directly inﬂuence the kinds of thoughts you have and, in turn, how you feel about what happens to you.
Certain core beliefs darken and distort your view of yourself, your world, and your future. Tools are included for regrinding your life-lenses so you see things more clearly. Finally, you have the opportunity to practice mindfulness and acceptance — more techniques for handling troubling thoughts and preparing the Action strategy. Thank You Mind Exercise, Embracing Present Moments, Eating Mindfully, etc are some of them.
Part III: Actions Against Angst: Behavior Therapy – how you take direct action against the natural tendency to avoid what makes you depressed or anxious. It helps you to face those feelings by avoiding avoidance. When you’re depressed or anxious, few activities sound like fun, for reintroducing pleasure into your life. Finally, helps you tackle life problems that grow out of your emotional distress.
Essentially, obsessions are unwanted images, impulses, or thoughts that ﬂood the mind. These thoughts may take the form of excessive worry about contamination by germs, chemicals, radiation, etc. Other obsessions include concerns about whether doors were left unlocked or appliances were turned off.
Part IV: Phocus on Physical Pheelings Addressing the physical side of distress is as important as addressing the mental or emotional side. Excessive stress associated with anxiety and depression produces hormones that ravage the body by increasing blood pressure and contributing to stomach problems, weight gain, and heart disease. Therefore, relaxation techniques play an important role in alleviating anxiety and depression. You ﬁnd a variety of exercises for reducing tension and stress. Because the medication is an additional option for many people who are depressed or anxious, guides you through the decision of whether or not medications are the right choice for you. Compulsions are undesired actions that people ﬁnd themselves doing over and over in order to temporarily reduce anxiety. Common compulsions include excessive hand washing, overcleaning, arranging objects in a particularly rigid manner, checking and rechecking things (such as locks), etc.
Part V: Relationship Therapy Depression and anxiety can spill over and contaminate your relationships like sewage dumped into a river. Good relationships offer support in dealing with emotional distress. This therapy finds out if your relationships are suffering and guide you in improving the quality of your relationships. It lifts the Mood through Exercise and tells you to fight de-motivating thoughts. It facilitates identifying Pleasurable Activities, Poisonous Pleasures, Pleasure Busters, etc.
Relationship therapy – It enables you to reveal the Emotion-Relationship Connection, by enhancing it through delightful doings and to deal with relationship loss. It helps to smoothen Out Conﬂict by Overriding Defensiveness, Softening the blow through buffered and unbuffered concerns.
Part VI: Looking Beyond Anxiety and Depression – Unfortunately, like the ﬂu, you can catch depression or anxiety more than once. It helps you develop positive habits that lead to a more joyful, meaningful, and connected life.
When people are emotionally distressed, many situations seem overwhelmingly difﬁcult. They make even small problems appear insurmountable because emotional pain interferes with clear thinking.
We have a way of breaking problems down and ﬁguring out what to do with them. We call the plan S.O.C.C.E.R. so that it’s easy to remember. Here’s what S.O.C.C.E.R. stands for:
S: Situation, meaning the nature and causes of the problem as well as your beliefs and feelings about the issue.
O: All possible options for addressing the problem.
C: The consequences or results most likely to occur with each option.
C: Choosing which option to go with.
E: The emotional plan for dealing with distress associated with the solution you choose.
R: Running and reviewing your plan. Afterward, sit back and evaluate how well it worked; you may be pleased with the outcome, or you may want to revise your plan.
Part VII: The Part of Tens recommends resources for getting help in dealing with your depression and anxiety.
Relaxing the Heart and Soul by Breathing Tension Away. You may not realize it, but the way you breathe can either increase or decrease your tension. It can mellow your Muscles. Sleep-Sabotaging Thoughts & Sleep-Inducing Thoughts are listed out. Medication Indication is given.
Promoting Positives – Focusing on Gratitude by maintaining a My Gratitude Diary . It improves your mood to Making the World a Bit Nicer – letting go & forgive.
The way to use this book :
This book is meant to be written in. Writing enhances skills and commits the readers to take action. It is strongly encouraged that the readers do the work required for improving their moods and recovery by writing out their answers in the forms and worksheets.
Spending Time with Self-Help Books, Browsing Helpful Web Sites, Sharing with Psychiatrists, Leaning on Family and Friends, Mellow with Music – Sound inﬂuences the mind and body. Pacify with Pets, Distract Your Distress When you’re upset is usually the only best thing to do.
To read the full content of the book , please use the below website links.