Anxiety & depression workbook for dummies

300 Pages·2006·5.36 MB·English

by  Charles H Elliott

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A n x i e t y &
D e p r e s s i o n
Wo r k b o o k
FOR
DUMmIES‰
by Charles H.Elliott,PhD and Laura L.Smith,PhD
Foreword by Aaron T.Beck,MD
University Professor of Psychiatry,University of Pennsylvania
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Anxiety & Depression Workbook For Dummies®
Published by
Wiley Publishing, Inc.
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Copyright © 2006 by Wiley Publishing, Inc., Indianapolis, Indiana
Published by Wiley Publishing, Inc., Indianapolis, Indiana
Published simultaneously in Canada
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ISBN-13: 978-0-7645-9793-0
ISBN-10: 0-7645-9793-0
Manufactured in the United States of America
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About the Authors
Charles H. Elliott, PhD,is a clinical psychologist and a member of the faculty at Fielding
Graduate University. He is a Founding Fellow in the Academy of Cognitive Therapy, an inter-
national organization that certifies cognitive therapists. He has a part-time private practice
in Albuquerque, New Mexico, that specializes in the treatment of anxiety and depression. In
addition, he has written many articles and book chapters in the area of cognitive behavior
therapies. He has made numerous presentations nationally and internationally on new devel-
opments in assessment and therapy of emotional disorders. He is coauthor of Depression
For Dummies (Wiley),Overcoming Anxiety For Dummies (Wiley), Why Can’t I Get What I Want?
(Davies-Black, 1998; A Behavioral Science Book Club Selection), Why Can’t I Be the Parent I
Want to Be?(New Harbinger Publications, 1999), and Hollow Kids: Recapturing the Soul of a
Generation Lost to the Self-Esteem Myth,(Prima, 2001).
Laura L. Smith, PhD,is a clinical psychologist at the Presbyterian Medical Group, Behavioral
Medicine Outpatient Clinic in Albuquerque, New Mexico. She specializes in the assessment
and treatment of both adults and children with depression, anxiety, and other emotional dis-
orders. In addition, she has presented on cognitive therapy and mental health issues to
both national and international audiences. Dr. Smith is coauthor of Depression For Dummies
(Wiley),Overcoming Anxiety For Dummies(Wiley), Hollow Kids: Recapturing the Soul of a
Generation Lost to the Self-Esteem Myth, (Prima, 2001) and Why Can’t I Be the Parent I Want
to Be? (New Harbinger Publications,1999).
Drs. Elliott and Smith are available for speaking engagements and workshops. You can visit
their Web site at www.PsychAuthors.com.
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Dedication
We dedicate this book to our kids: Alli, Brian, Grant, Nathan, Sara, and Trevor. And to our
granddaughter: Lauren Melodie. And finally to our parents: Edna Louise Smith, Joe Bond
Elliott, Tea Elliott, William Thomas Smith (1914-1999), and Suzanne Wieder Elliott (1923–2004).
Acknowledgments
We’re no longer in denial. We’re hopelessly addicted to this writing business. We no longer
need to apologize to our family and friends for our neglect; they’re used to it by now!
We appreciate the efforts of our agents, Ed and Elizabeth Knappman who have encouraged
our pursuits. Thanks to our editors at Wiley: Mikal Belicove, Tim Gallan, and Elizabeth Rea.
We would not be able to function without help from Audrey Hite. Special thanks to Scott Love
at Softekllc.com, who designed our Web site and keeps our computers happy. Thanks also to
Elizabeth Deardorf for making our dogs smile in our authors’ picture.
Finally, we have been privileged to hear the many stories of suffering, hurt, trauma, hope,
recovery, and resilience from our clients over the years. We respect and appreciate what
they have taught us. This book would not be possible without their collective wisdom.
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Publisher’s Acknowledgments
We’re proud of this book; please send us your comments through our Dummies online registration form located at
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Some of the people who helped bring this book to market include the following:
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Contents at a Glance
Foreword ....................................................................................xv
Introduction.................................................................................1
Part I: Analyzing Angst and Preparing a Plan................................7
Chapter 1: Sorting Out Signs of Anxiety and Depression........................................................................9
Chapter 2: Discovering the Beginnings...................................................................................................19
Chapter 3: Overcoming Obstacles to Change.........................................................................................31
Chapter 4: Minding Your Moods...............................................................................................................43
Part II: Thinking About Thinking: Thought Therapy.......................55
Chapter 5: Untangling Twisted Thinking.................................................................................................57
Chapter 6: Indicting and Rehabilitating Thoughts.................................................................................77
Chapter 7: Correcting Your Life-Lenses: A New Vision..........................................................................99
Chapter 8: Managing Mindfulness and Achieving Acceptance...........................................................117
Part III: Actions Against Angst: Behavior Therapy......................129
Chapter 9: Facing Feelings: Avoiding Avoidance..................................................................................131
Chapter 10: Lifting Mood Through Exercise.........................................................................................149
Chapter 11: Entertaining Enjoyment......................................................................................................159
Chapter 12: Getting Moving and Tackling Life’s Problems..................................................................169
Part IV: Phocus on Physical Pheelings.......................................181
Chapter 13: Relaxing the Heart and Soul...............................................................................................183
Chapter 14: Making the Medication Decision.......................................................................................197
Part V: Relationship Therapy.....................................................205
Chapter 15: Restoring Relationships.....................................................................................................207
Chapter 16: Smoothing Out Conflict......................................................................................................219
Part VI: Looking Beyond Anxiety and Depression........................231
Chapter 17: Reining In Relapse...............................................................................................................233
Chapter 18: Promoting Positives............................................................................................................247
Part VII: The Part of Tens..........................................................261
Chapter 19: Ten Resources for Help......................................................................................................263
Chapter 20: Ten Quick Ways Out of Upset............................................................................................267
Index.......................................................................................271
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Table of Contents
Foreword.....................................................................................xv
Introduction .................................................................................1
About This Book.........................................................................................................................1
A Note to Our Depressed and Anxious Readers....................................................................2
How to Use This Book...............................................................................................................2
What Not to Read.......................................................................................................................2
What We Assume About You....................................................................................................2
How This Book Is Organized.....................................................................................................3
Part I: Analyzing Angst and Preparing a Plan...............................................................3
Part II: Thinking About Thinking: Thought Therapy...................................................3
Part III: Actions Against Angst: Behavior Therapy.......................................................3
Part IV: Phocus on Physical Pheelings..........................................................................3
Part V: Relationship Therapy..........................................................................................4
Part VI: Looking Beyond Anxiety and Depression.......................................................4
Part VII: The Part of Tens................................................................................................4
Characters in This Book............................................................................................................4
Icons Used in This Book............................................................................................................4
Where to Go from Here..............................................................................................................5
Part I: Analyzing Angst and Preparing a Plan.................................7
Chapter 1: Sorting Out Signs of Anxiety and Depression................................................9
Dwelling on Dismal and Worried Thoughts............................................................................9
Walking in Quicksand: Apprehensive and Blue Behavior...................................................11
Feeling Funky............................................................................................................................11
Reflecting upon Relationships................................................................................................12
Plotting Your Personal Problems Profile...............................................................................13
Choosing Your Challenge........................................................................................................15
Knowing When to Get More Help...........................................................................................17
Chapter 2: Discovering the Beginnings............................................................................19
Building the Body Connection................................................................................................19
Laying Out a Lifeline................................................................................................................20
Surveying Stress.......................................................................................................................28
Drawing Conclusions...............................................................................................................30
Chapter 3: Overcoming Obstacles to Change..................................................................31
Discovering and Challenging Change-Blocking Beliefs.......................................................31
Detecting beliefs standing in your way.......................................................................31
Blasting through beliefs blocking your path...............................................................34
Looking Out for Self-Sabotage................................................................................................38
Stopping self-sabotage...................................................................................................39
Rewriting your self-sabotaging scripts........................................................................41
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Anxiety & Depression Workbook For Dummies
Chapter 4: Minding Your Moods........................................................................................43
Deciphering Body Signals.......................................................................................................43
Connecting the Mind and Body..............................................................................................46
Putting Events, Feelings, and Sensations Together.............................................................47
Becoming a Thought Detective..............................................................................................50
Part II: Thinking About Thinking: Thought Therapy........................55
Chapter 5: Untangling Twisted Thinking..........................................................................57
The Information Reality Scramblers......................................................................................57
Recording Information Reality Scramblers on Thought Trackers...........................60
The Self-Judging Reality Scramblers......................................................................................64
Shoulding on yourself....................................................................................................64
Making critical comparisons.........................................................................................66
Tagging yourself with loathsome labels......................................................................68
The Self-Blame Reality Scrambler..........................................................................................72
Doing What You Can to Solve the Problem...........................................................................74
Chapter 6: Indicting and Rehabilitating Thoughts..........................................................77
From Arraignment to Conviction: Thought Court...............................................................77
Examining a sample case in Thought Court...............................................................78
Putting your thoughts on trial......................................................................................81
Reviewing more Thought Court cases.........................................................................84
After the Verdict: Replacing and Rehabilitating Your Thoughts........................................87
Getting a little help from a friend.................................................................................88
Traveling to the future...................................................................................................89
Recalculating risks.........................................................................................................92
Imagining the worst.......................................................................................................94
Reflections on Chapter 6.........................................................................................................97
Chapter 7: Correcting Your Life-Lenses: A New Vision.................................................99
Examining Life-Lenses.............................................................................................................99
How life-lenses work....................................................................................................102
The origins of life-lenses..............................................................................................105
Changing the Prescription of Your Life-Lenses..................................................................107
Distinguishing the past from the present..................................................................107
Tallying up costs and benefits of current life-lenses...............................................110
Taking direct action against problematic life-lenses...............................................113
Chapter 8: Managing Mindfulness and Achieving Acceptance................................117
Start by Losing Your Mind!...................................................................................................117
Distinguishing between observing and evaluating..................................................117
Tuning in and tuning out mind chatter......................................................................120
Playing with your mind chatter..................................................................................121
Arriving at Acceptance..........................................................................................................123
Connecting with Now............................................................................................................126
Part III: Actions Against Angst: Behavior Therapy.......................129
Chapter 9: Facing Feelings: Avoiding Avoidance.........................................................131
What, Me Worry?....................................................................................................................131
Building a Staircase of Fear...................................................................................................134