Overcoming Anxiety for Dummies®, 2nd Edition

351 Pages·2008·4.37 MB·English

by  Charles H. Elliott

Overcoming
Anxiety
FOR
DUMmIES
‰
2
ND EDITION
by Charles H. Elliott, PhD, and
Laura L. Smith, PhD
Overcoming Anxiety For Dummies®, 2nd Edition
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About the Authors
Charles H. Elliott, PhD, is a clinical psychologist and a
Founding Fellow in the Academy of Cognitive Therapy.
He is also a member of the faculty at Fielding Graduate
University. He specializes in the treatment of children,
adolescents, and adults with obsessive-compulsive dis-
order, anxiety, anger, depression, and personality disor-
ders. Dr. Elliott has authored many professional articles
and book chapters in the area of cognitive behavior
therapies. He presents nationally and internationally
on new developments in the assessment and therapy of
emotional disorders.
Laura L. Smith, PhD, is a clinical psychologist and adjunct faculty member at
Fielding Graduate University. She specializes in the assessment and treatment
of adults and children with obsessive-compulsive disorder, as well as personal-
ity disorders, depression, anxiety, attention-defi cit hyperactivity disorder, and
learning disorders. She often provides consultations to attorneys, school dis-
tricts, and governmental agencies. She presents workshops on cognitive ther-
apy and mental-health issues to national and international audiences. Dr. Smith
is a widely published author of popular and professional articles and books.
Together, Drs. Elliott and Smith have written Borderline Personality Disorder
For Dummies, Obsessive-Compulsive Disorder For Dummies, Seasonal Affective
Disorder For Dummies, Anxiety and Depression Workbook For Dummies,
Depression For Dummies, Hollow Kids: Recapturing the Soul of a Generation
Lost to the Self-Esteem Myth, and Why Can’t I Be the Parent I Want to Be? They
are members of the Board of Directors of the New Mexico Psychological
Association and affi liated training faculty at the Cognitive Behavioral Institute
of Albuquerque. Their work has been featured in various periodicals, includ-
ing Family Circle, Parents, Child, and Better Homes and Gardens, as well as
popular publications like the New York Post, The Washington Times, the Daily
Telegraph (London), and The Christian Science Monitor.
They have been speakers at numerous conferences, including those of the
National Alliance for the Mentally Ill (NAMI), the Association for Behavioral
and Cognitive Therapies, the International Association for Cognitive
Psychotherapy, and the National Association of School Psychologists. They
have appeared on TV networks such as CNN and Canada AM, and, in radio,
they’re often featured as experts on various NPR programs, as well as You:
The Owner’s Manual Radio Show, Doctor Radio on Sirius Satellite Radio, the
Frankie Boyer Radio Show, and The Four Seasons Radio Show. They’ve com-
mitted their professional lives to making the science of psychology relevant
and accessible to the public. Drs. Smith and Elliott are available for speaking
engagements, expert interviews, and workshops. You can visit their Web site
at www.psychology4people.com or their blog, “Anxiety & OCD Exposed,”
at http://blogs.psychcentral.com/anxiety.
Dedication
We dedicate this book to our growing, changing families — Brian, Alli, Sara,
and Trevor. And of course to our grandchildren: Cade, Carter, Alaina, and
Lauren. Thanks for the excitement — of course, enough is enough sometimes!
Authors’ Acknowledgments
We’d like to thank our excellent editors at Wiley: Project Editor extraordi-
naire Vicki Adang, Acquisitions Editor Michael Lewis, and masterful Copy
Editor Christy Pingleton, as well as our agents Elizabeth and Ed Knappman.
We are also grateful to Dr. Scott Bea from the Cleveland Clinic for reviewing
our work and making insightful suggestions.
We also wish to thank our publicity and marketing team, which includes David
Hobson and Adrienne Fontaine at Wiley. Thanks also to Alan Rubin, MD, and all
the other Dummies authors for a great conference and inspiration.
Thanks to Bob Elliott for all the savvy advice and Mathew Raikes at www.
darn-computer.com for his expertise on computers and Web site support.
Thanks to Trevor Wolfe and Kate Guerin for keeping us up on pop culture,
social media, blogging, and tweeting on Twitter.
We want to thank Deborah Wearn, Pamela Hargrove, Tracie Antonuk, and
Geoff Smith for their continued interest. Thanks to Matt Lewis for keeping our
view great. And a special thanks to Sadie and Murphy for taking us on much-
needed walks.
To Drs. Brad Richards and Jeanne Czajka from the Cognitive Behavioral
Institute of Albuquerque, thanks for including us on your affi liated training
faculty. To Dr. Brenda Wolfe and her husband, Ken, thanks for including us in
your voyage. We’re still eager to see your next book.
Finally, we are especially grateful to our many clients we’ve seen, both those
with anxiety disorders and those without. They helped us understand psy-
chological issues in general, as well as anxiety. They also taught us about
courage and persistence.
Publisher’s Acknowledgments
We’re proud of this book; please send us your comments at http://dummies.custhelp.com.
For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974,
outside the U.S. at 317-572-3993, or fax [phone].
Some of the people who helped bring this book to market include the following:
Acquisitions, Editorial, and Media Composition Services
Development
Project Coordinator: Patrick Redmond
Project Editor: Victoria M. Adang
Layout and Graphics: Ashley Chamberlain,
(Previous Edition: Norm Crampton)
Joyce Haughey, Christine Williams
Acquisitions Editor: Michael Lewis
Proofreaders: Laura Albert, Evelyn C. Gibson
(Previous Edition: Natasha Graf)
Indexer: Steve Rath
Copy Editor: Christine Pingleton
(Previous Edition: Esmerelda St. Clair)
Assistant Editor: Erin Calligan Mooney
Senior Editorial Assistant: David Lutton
Technical Editor: Scott M. Bea, PsyD
Editorial Manager: Michelle Hacker
Editorial Assistant: Jennette ElNaggar
Cover Photos: iStock
Cartoons: Rich Tennant
(www.the5thwave.com)
Publishing and Editorial for Consumer Dummies
Diane Graves Steele, Vice President and Publisher, Consumer Dummies
Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies
Ensley Eikenburg, Associate Publisher, Travel
Kelly Regan, Editorial Director, Travel
Publishing for Technology Dummies
Andy Cummings, Vice President and Publisher, Dummies Technology/General User
Composition Services
Debbie Stailey, Director of Composition Services
Contents at a Glance
Introduction ............................................................... 1
Part I: Detecting and Exposing Anxiety .......................... 7
Chapter 1: Analyzing and Attacking Anxiety ..................................................................9
Chapter 2: Examining Anxiety: What’s Normal, What’s Not .......................................21
Chapter 3: Sorting Through the Brain and Biology .....................................................37
Chapter 4: Clearing the Roadblocks to Change ...........................................................47
Part II: Battling Anxiety ............................................ 63
Chapter 5: Becoming a Thought Detective ...................................................................65
Chapter 6: Watching Out for Worry Words ..................................................................89
Chapter 7: Busting Up Your Agitating Assumptions .................................................101
Chapter 8: Facing Fear One Step at a Time .................................................................123
Chapter 9: Considering Medications and Other Physical Treatment Options ......145
Part III: Letting Go of the Battle .............................. 165
Chapter 10: Looking at Lifestyle ..................................................................................167
Chapter 11: Relaxation: The Five-Minute Solution ....................................................181
Chapter 12: Creating Calm in Your Imagination ........................................................193
Chapter 13: Mindful Acceptance ..................................................................................203
Part IV: Zeroing in on Specific Worries ...................... 219
Chapter 14: Facing a Career Crisis and Financial Woes ............................................221
Chapter 15: Keeping Steady When the World Is Shaking..........................................231
Chapter 16: Staying Healthy .........................................................................................243
Chapter 17: Keeping Out of Danger .............................................................................253
Part V: Helping Others with Anxiety .......................... 263
Chapter 18: When a Family Member or Friend Suffers from Anxiety .....................265
Chapter 19: Recognizing Anxiety in Kids ....................................................................279
Chapter 20: Helping Kids Conquer Anxiety ................................................................287
Part VI: The Part of Tens .......................................... 303
Chapter 21: Ten Ways to Stop Anxiety Quickly .........................................................305
Chapter 22: Ten Ways to Deal with Relapse ...............................................................309
Chapter 23: Ten Signs That You Need Professional Help .........................................313
Appendix: Resources for You ..................................... 319
Index ...................................................................... 323
Table of Contents
Introduction ................................................................. 1
About This Book ..............................................................................................2
An Important Message to Our Readers .........................................................2
Conventions Used in This Book .....................................................................3
What You’re Not to Read ................................................................................3
Foolish Assumptions .......................................................................................3
How This Book Is Organized ..........................................................................4
Part I: Detecting and Exposing Anxiety ...............................................4
Part II: Battling Anxiety .........................................................................4
Part III: Letting Go of the Battle ............................................................4
Part IV: Zeroing in on Specifi c Worries ...............................................5
Part V: Helping Others with Anxiety ...................................................5
Part VI: The Part of Tens .......................................................................5
Icons Used in This Book .................................................................................5
Where to Go from Here ...................................................................................6
Part I: Detecting and Exposing Anxiety .......................... 7
Chapter 1: Analyzing and Attacking Anxiety. . . . . . . . . . . . . . . . . . . . . . .9
Anxiety: Everybody’s Doing It ........................................................................9
Tabulating the Costs of Anxiety ..................................................................10
What does anxiety cost you? ..............................................................11
Adding up the cost to society ............................................................12
Recognizing the Symptoms of Anxiety .......................................................12
Thinking anxiously...............................................................................12
Behaving anxiously ..............................................................................14
Finding anxiety in your body ..............................................................14
Seeking Help for Your Anxiety .....................................................................15
Matching symptoms and therapies ...................................................15
Choosing where to start ......................................................................17
Finding the right help ..........................................................................18
Chapter 2: Examining Anxiety: What’s Normal, What’s Not . . . . . . . .21
Knowing When Anxiety Is a Help and When It’s a Hindrance ..................22
Presenting the Seven Types of Anxiety ......................................................23
Generalized anxiety disorder: The common cold of anxiety .........23
Social phobia: Avoiding people ..........................................................24
Panic disorder: Way beyond everyday anxiety ...............................26
Agoraphobia: Panic’s companion ......................................................28
Specifi c phobias: Spiders, snakes, airplanes, and other
scary things .......................................................................................29
x
Overcoming Anxiety For Dummies, 2nd Edition
Post-traumatic stress disorder: Feeling the aftermath ...................31
Obsessive-compulsive disorder: Over and over and over again ...33
Seeing How Anxiety Differs from Other Disorders ....................................35
Chapter 3: Sorting Through the Brain and Biology . . . . . . . . . . . . . . . .37
Examining the Anxious Brain .......................................................................37
Seeing how the brain’s circuits are connected ................................38
Communicating chemicals..................................................................38
Preparing to Fight or Flee .............................................................................39
Mimicking Anxiety: Drugs, Diet, and Diseases ...........................................42
Exploring anxiety-mimicking drugs ...................................................42
Ingesting anxiety from your diet ........................................................44
Investigating medical anxiety imposters ..........................................46
Chapter 4: Clearing the Roadblocks to Change . . . . . . . . . . . . . . . . . . .47
Digging Out the Roots of Anxiety ................................................................47
It’s in my genes! ....................................................................................48
It’s how I was raised! ...........................................................................49
It’s the world’s fault! ............................................................................50
Finding Self-Acceptance ................................................................................51
Having Second Thoughts about Change .....................................................53
Deciding to Get the Show on the Road .......................................................54
Arguing with your arguments.............................................................55
Taking baby steps ................................................................................56
Watching Worries Come and Go ..................................................................58
Following your fears ............................................................................58
Writing about your worries ................................................................59
Getting Help from Others .............................................................................61
Seeking the right therapies .................................................................61
Seeking the right therapist .................................................................62
Part II: Battling Anxiety ............................................. 63
Chapter 5: Becoming a Thought Detective . . . . . . . . . . . . . . . . . . . . . . .65
Distinguishing Thoughts from Feelings ......................................................66
Blocking the blues ...............................................................................66
Getting in touch with your feelings ...................................................67
Getting in touch with your thoughts .................................................69
Tracking Your Thoughts, Triggers, and Feelings ......................................73
Tackling Your Thoughts: Thought Therapy ..............................................74
Weighing the evidence: Thought court .............................................74
Rethinking risk .....................................................................................76
Deconstructing worrisome scenarios ...............................................78
Cultivating Calm Thinking ............................................................................84
Considering a “friend’s” perspective.................................................84
Creating calm........................................................................................85
Affi rming affi rmations? ........................................................................87
xi
Table of Contents
Chapter 6: Watching Out for Worry Words . . . . . . . . . . . . . . . . . . . . . . .89
Stacking Sticks into Bonfi res of Anxiety .....................................................89
Encountering extremist words ...........................................................90
Misrepresenting with all-or-none, black-or-white words ................91
Running into judging words ...............................................................92
Turning to victim words .....................................................................93
Tracking Your Worry Words ........................................................................94
Refuting and Replacing Your Worry Words ...............................................95
Exorcising your extremist words .......................................................96
Disputing all-or-none ...........................................................................97
Judging the judge .................................................................................97
Vanquishing victim words ..................................................................98
Chapter 7: Busting Up Your Agitating Assumptions . . . . . . . . . . . . . .101
Understanding Agitating Assumptions .....................................................102
Sizing Up Anxious Schemas ........................................................................103
Recognizing schemas ........................................................................103
Assessing your agitating assumptions ............................................104
Coming Down with a Case of Anxious Schemas ......................................105
Acquiring assumptions in childhood ..............................................106
Shattering your reasonable assumptions .......................................107
Challenging Those Nasty Assumptions: Running a Cost/Benefi t
Analysis .....................................................................................................108
Analyzing perfection ..........................................................................109
Tabulating approval ..........................................................................112
Reviewing vulnerability .....................................................................112
Counting up control...........................................................................113
Debating dependency ........................................................................114
Challenging your own anxious schemas .........................................115
Designing Calm, Balanced Assumptions ...................................................116
Tempering perfectionist tendencies ...............................................117
Balancing an approval addict ...........................................................118
Balancing vulnerability .....................................................................119
Relaxing control .................................................................................120
Diminishing dependency ..................................................................120
Above All: Be Kind to Yourself! ..................................................................121
Chapter 8: Facing Fear One Step at a Time . . . . . . . . . . . . . . . . . . . . . .123
Exposure: Coming to Grips with Your Fears ............................................123
Getting ready by relaxing ..................................................................124
Understanding your fears .................................................................125
Constructing a staircase of fear .......................................................127
Imagining the worst ...........................................................................129
Facing your fears (gulp) ....................................................................130
Conquering All Types of Fears ...................................................................131
Waging war on worry: GAD ...............................................................132
Fighting specifi c and social phobias ...............................................133
Pushing through panic and agoraphobia .......................................135