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Ebook The Anxiety & Phobia Workbook by Edmund J. Bourne read! Book Title: The Anxiety & Phobia Workbook
The author of the book: Edmund J. Bourne
Format files: PDF
The size of the: 27.14 MB
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Loaded: 1927 times
Reader ratings: 7.3
Edition: New Harbinger Publications
Date of issue: January 16th 2007
ISBN: 157224223X
ISBN 13: 9781572242234
Language: English

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Some highlights:

2. Causes
- heredity (genes make it twice as likely; identical twins have 31-88%, fraternal have 0-38%)
> inherit general personality type
-childhood (parents overly cautious/critical, insecurity/dependence, parents suppress expression of feelings)
-cumulative stress (most: death of spouse, divorce, marital separation, jail, death of close family member)
- GAD not enough GABA in brain
- conditioning
- short term triggers: loss,change,stimulants/drugs
- lack of meaning
- maintaining anxiety: avoidance, self-talk, withheld feelings, lack of assertiveness/self-nurturing
> “An anxious mind cannot exist in a relaxed body”

3. Recovery
- any anxious person should practice these 5/7 x per week for a year: deep relaxation, ½ hour vigorous exercise, good nutrition, countering neg. self-talk and using affirmations
- other necessary ingredients: taking responsibility, motivation, commitment, taking risks, & defining goals [see pgs 61 and 62]

4. Relaxation
- different forms of deep relaxation:
a. Abdominal breathing (connects you to body, anxiety keeps you in your head)
- count of 4 in, pause, count of 4 out (x10)
b. Calming breath exercise (in for 5, pause for 5, exhale for 5, then 2 normal; repeat x10)
- do either of above 5 min. everyday for 2 weeks; effects generalize
c. Progressive muscle relaxation (works when anxiety effects muscles)
- 20 min/day; find quiet place, do it at regular times, have empty stomach, comfy position, detached
-hold for 8, release for 18: fists, biceps, triceps, forehead, eyes, jaw, neck, shoulders, blades, chest, stomach, lower back, butt, thighs, calves, feet; do it again for any spots still tense
d. Peaceful scene
- two examples: beach & sleeping bad at dawn
- use all senses
e. Meditation
- here and now; “just being” - first reduce muscle tension (esp. upper body)
- select a focus (breathing, mantra, physical objects)
- demanding, but rewarding
f. Down time
- 1 hr/day, 1 day/week, 4 weeks/year
- rest time (just be; passive)
- recreation time (fun/enjoyment/play)
- relationship time
- workaholics only gain fulfillment through work (unbalanced); focus on how (not what) you do

5. Time management
- prioritize, delegation, allowing extra time, letting go of perfectionism, no procrastination, saying “no”
- motivation often follows behavior (for avoiding procrastination, just jump in)

6. Real-life desensitization
- most effective (but might start with imagery) - in vivo, exposure…
a. set goal b. create hierarchy c. expose-retreat-recover-repeat - use support person/coping statements

7. Self-talk
a. the worrier b. critic c. victim d. perfectionist
- often overestimate negative outcome (catastrophize) & underestimate ability to cope

8. Mistaken beliefs
- examples: “There is something fundamentally wrong with me”, “To fail is terrible”, “I should be able ot endure any hardship”, “I should always be competent”, “I feel anxious about making mistakes”, “If I didn’t have my safe person/place, I’m afraid I couldn’t cope” (see pg. 210-212 for more)
- affirmations: “I am innately healthy, strong, and capable of fully recovering. I am getting better every day”, “It’s OK to make mistakes. I’m willing to accept my mistakes and learn from them”, “It’s OK to be upset when things go wrong”, “I do the best I can, and I’m satisfied with that”, I’m learning that it’s OK to make mistakes”, “I’m willing to (learn to) become self-sufficient” (see pg. 221-222 for more).

9. Four traits that perpetuate anxiety
a. Perfectionism (let go of the idea that your worth=your accomplishments)
- let go of small errors (don’t magnify) - notice positives - have realistic goals
- develop process orientation -cultivate pleasure and recreation
b. Need for approval
c. Need for control (acceptance, patience, optimism)
d. Ignoring signs of stress (see p. 234 for physical/lifestyle, cognitive, emotional, philosophical/spiritual coping strategies)

10. Visualization
- examples: passive muscle, sunlight, beach, forest, gas/liquid, globe of light
- overcome some anxiety by imagery desensitization before using visualization for phobia


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