Freedom from anxiety : a holistic approach to emotional well-being

372 Pages·2014·1.79 MB·English

by  Shapiro

Electronic Edition: ISBN 978-1-58394676-3
Copyright © 2014 by Marcey Shapiro, MD. All rights reserved. No portion of this book, except
for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or
by any means—electronic, mechanical, photocopying, recording, or otherwise—without the
written permission of the publisher. For information contact North Atlantic Books.
Published by
North Atlantic Books Cover photo by Star Woodward
P.O. Box 12327 Cover design by Susan Quasha
Berkeley, California 94712
Freedom from Anxiety: A Holistic Approach to Emotional Well-Being is sponsored by the Society for
the Study of Native Arts and Sciences, a nonprofit educational corporation whose goals are to
develop an educational and cross-cultural perspective linking various scientific, social, and
artistic fields; to nurture a holistic view of arts, sciences, humanities, and healing; and to publish
and distribute literature on the relationship of mind, body, and nature.
North Atlantic Books’ publications are available through most bookstores. For further
information, visit our website at www.northatlanticbooks.com or call 800–733–3000.
MEDICAL DISCLAIMER: The following information is intended for general information purposes
only. Individuals should always see their health care provider before administering any
suggestions made in this book. Any application of the material set forth in the following pages is
at the reader’s discretion and is his or her sole responsibility.
The Library of Congress has cataloged the printed edition as follows:
Shapiro, Marcey, 1957–
Freedom from anxiety : a holistic approach to emotional well-being /
Marcey Shapiro, MD; foreword by Barbara L. Vivino, PhD.
pages cm
Includes bibliographical references.
Summary: “Based on Dr. Marcey Shapiro’s decades of clinical experience and research, this
book presents hundreds of safe, practical, and effective tools and techniques to alleviate
anxiety, an epidemic that affects nearly 20 percent of Americans.”—Provided by publisher.
ISBN 978-1-58394-675-6
1. Anxiety—Alternative treatment—Popular works. 2. Holistic medicine. I. Title.
RC531.S45 2013
616.85’22—dc23 2013012833
v3.1
For Star Woodward, my partner in life,
with great love and appreciation!
Acknowledgments
deeply appreciate the many supportive people who have helped this
I
book come to fruition.
First and foremost is my amazing spouse and partner in life’s
journeys, Star Woodward, for her unwavering support, encouragement,
good cheer, and love. She took the beautiful cover photo and supported
me with multiple rereads, edits, moments of inspiration, provocative
discussions, laughter, fun, and helpful suggestions. Plus, I gratefully
acknowledge her support in pulling me away from writing at those
moments when I was joylessly pushing myself to “get it done,” by gently
reminding me to stay in my own alignment as I write. All that, in
addition to so many little things: cups of tea, mountains of clothes
cleaned and dishes washed, extra dog walks, and bowls of soup.… You
are simply the best!
Also thanks to many others:
Julie Klenn, my dear friend, whose editorial comments are detailed,
cogent, and extremely useful. As in my prior book, I incorporated many
of the changes you suggested. I love how your mind organizes things!
Susan Gorell for reading and commenting on the manuscript, and
helping me to shape and clarify the phrasing. Also thanks for the
appreciation you expressed at several points in the editing round.
Ruth Segal for reading the manuscript and offering pithy advice for
honing it.
Barbara Vivino, PhD, for writing an awe-inspiring foreword, for her
friendship, laughter, and general good advice, and for reviewing the
acupuncture chapter.
Terry Trotter, MSW, for advice about somatic therapies and for many
good conversations about therapeutically supporting patients in
overcoming anxiety.
Liz Olivas for her contribution about manual lymph drainage for
support of persons with anxiety, and for being a loving, supportive
friend.
My patients and others who have lent me their trust, sharing their
secret fears and worries with me in order to let go of them, bravely
finding new ways to wholeness and greater peace.
I also thank the wonderful staff at North Atlantic Books including:
Richard Grossinger for vision, advice, encouragement, philosophical
musings, and his own insightful books.
Doug Reil for his passion for a better, kinder world, and for his
visionary thinking and deep conversations.
Emily Boyd, my project editor, thank you for your flexibility, insight,
and support.
Kathy Glass, my fantastic copyeditor, for understanding me and for
your detailed notes, thoughtful suggestions and tips, and clear
communication. This is the second project we have done together, and I
cannot imagine a better editor for my works.
There are many others, some of whom I know personally and others I
have not yet met, who influence my work and life with their teachings.
While some have books that are mentioned in the bibliography, others
have had a broader, less specific influence on my thought. A few of these
others I would love to mention here—these include several inspirational
and spiritual teachers from a broad sampling of perspectives who have
helped shape my thought and teaching, including:
Esther and Jerry Hicks for presenting the teachings of Abraham, Law
of Attraction, and for their humor and good-heartedness. Their work and
ongoing contribution are deeply appreciated and respected.
Wayne Dyer for his pioneering works in self-help psychology and the
deeply personal spiritual vein he shares.
Eckhart Tolle for his teaching and insight on the power of the present
moment.
Marianne Williamson for making the Course In Miracles material more
accessible, and for sharing so much of herself.
Darryl Anka for sharing the timely teachings of Bashar.
Sanaya Roman and Duane Packer for sharing the teachings of Orin
and Daben, and for their many lovely meditation CDs.
Thich Nhat Hanh, the Dalai Lama, Pema Chödrön, Tenzin Palmo, and
others, each for sharing their unique interpretation of Buddhist
traditions and teachings.
John Kabat-Zinn for his pioneering work on mindfulness.
Deepak Chopra for his spiritual understanding of health and copious
writings and self-help materials.
Ted Kaptchuk for his wisdom and teaching in the field of Chinese
Medicine.
Candace Pert and Bruce Lipton for their pioneering work on the
science of the mind/body connection.
Rudolf Steiner for his enormous contributions, including
Anthroposophic medicine.
Finally and especially for the many osteopaths who listen within,
sharing and teaching the wise beauty of the osteopathic understanding
of health and disease: the breath of life, primary respiration, and the
wholeness of the body, mind, and spirit. Special deep gratitude to my
teacher, James Jealous, DO, and to the earlier osteopaths who shared
their writings: A. T. Still, MD, William Garner Sutherland, DO, Rollin
Becker, DO, and Tom Schooley, DO.
Thanks to anyone I may have forgotten to thank. I stand on many
shoulders, and I want to acknowledge each one, in my heart if not on
paper.
Contents
Cover
Title Page
Copyright
Dedication
ACKNOWLEDGMENTS
FOREWORD
INTRODUCTION
Chapter 1 Emotional Well-Being and Physical Health
Optimism and Pessimism
Optimists Have Stronger Immune Systems
Optimism and Longevity
Happy Little Immune Cells
Understanding Cell Receptors
Internal Cannabinoids, Endorphins, and Immune Health
Stress and Health
Don’t Worry about Worrying
Chapter 2 Neurobiology: Anxiety and Calm
Tools for Transformation: Emotional Fluidity
One: Notice How You Feel
Two: Acknowledge That You Want to Feel Better, Right Now
Three: Think of Better-Feeling Stuff
Four: Remember
Five: Practice, Practice, and Practice
Six: Mix It Up
Seven: Relax and Enjoy
Chapter 3 The Wellsprings of Inner Peace and Letting Go: A Spiritual Look at
Emotional Health
The First Principle: Feelings Matter
Principle Two: Emotions Provide Guidance
Principle Three: Making Peace in the Present Moment
Principle Four: I Can Be Happier Now
Principle Five: Being Kind and Compassionate to Myself
Dialogue of Kindness
More Tools for Letting Go
Chapter 4 Moving Up the Scale
Emotions Shift as We Shift Focus
Following Emotional Guidance
Steps for Moving Up the Scale
Chapter 5 Meditation
Meditation Basics
Techniques for Seated Meditation
Following the Breath
Listening to Your Heartbeat
Breathing Words
Mantra Meditation
Auditory Meditations
Bowl Meditations
Guided Meditations and Visualizations
Meditation Immersions
Group Meditations
Binaural Beats
Visual Meditations
Walking and Movement Meditations
Labyrinths
Meditation during Regular Exercise
Locations for Meditation
Tools for Transformation: “Rest and Recharge”
Chapter 6 Movement and Exercise
Types of Recommended Exercise
Tools for Transformation: Forward and Backward Bending
Chapter 7 More Useful Tools
Smile
Laugh It Up
Twelve-Step Recovery Programs
Earthing and Electromagnetic Fields
Power Down Electronic Fields around You
Tone, Sound, and Music
More on Nature
Tools for Transformation: Soothing with Sound
Chapter 8 Breathing and Pranayama
Breathing Techniques for Emotional Calm