Anti-Anxiety Formula
PDF ebook
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Table of Contents
- Introduction
- Chapter 1 - You and Your Anxiety: How to Overcome Your Stuck Points
- The Multifaceted You
- Worksheet 1 - What Do You See?
- Understanding Your Anxiety and What It Is Doing to You
- Worksheet 2 - What Does Your Behavior Say of You?
- Reflecting upon Your Triggers and Identifying Beliefs That are Standing in Your Way
- Worksheet 3 - Imagery Exposure
- Mindfully Moving Beyond the Beliefs Blocking Your Path
- Worksheet 4 - Recognizing Your Challenges
- Where to Next?
- Chapter 2 - Your Mind, Your Body: How to Face Your Inner Demons
- Putting Events, Emotions, and Vibrations Together
- Imagining the Worst
- Self-Blame. Self Loathe. All of it.
- Connecting Them with Your Mind and Body
- Worksheet 7 - Talking Yourself Out of Anxiety
- Chapter 3 - Overcoming Resistance to Change
- Recognizing Any Resistance to Change
- Worksheet 8 - The Fear of Change Quiz
- Belief-Systems That Stop You from Acting on a Change
- Self-Sympathy. Self-Loathe. Anxiety. Depression.
- What Do You See?
- Worksheet 9 - Acting on Your Change -Blocking Systems
- Re-writing Your Life - One Change at a Time
- Chapter 4 - Reflection: How to Arrive at Acceptance and Move on From There
- Understanding Your Body Signals
- Worksheet 10 - Tracking Your Body's Signals
- Minding Your Moods
- Worksheet 11 - Mood Tracker
- Finding Acceptance
- What Are Distorted Thought Patterns?
- Worksheet 12 - Distorted Thoughts Tracker
- Assessing Your Present and Preparing a Plan for the Future
- Connect with Now
- Worksheet 13 - Setting Goals
- Chapter 5 - Acting against Angst: How to Act on Your Fears and Achieve Your Goals
- Evading Avoidance
- Worksheet 14 - Identifying Your Fears
- Acting against Your Fears
- Worksheet 15 - Taking the Step-Up Approach
- Begin the Process
- Create and Execute Your Plan
- Consider Every Aspect That Might Influence, Conflict or Jeopardize Your Plan
- Be Mindful of Any possible Setbacks, But Don't Let Them Wear You Down
- No Need to Hurry
- Know When You've Tried Too Long
- It's Okay to Fall. Fail Too
- Realign Your Plan. Improvise Too
- Complete What You've Taken
- Become a Better Version of You
- Chapter 6 - Navigating Self-Imposed Obstacles: How to Stop Being a Hard Task Master
- Moving Ahead of Any past Pain Memories
- Moving Away from the Past You Need to Leave Behind
- Worksheet 17 - Letting Go
- Overcoming Obsessions
- Worksheet 18 - Recognizing Any Obsessions
- New Beginnings
- Worksheet 20 - Creating Tomorrow
- Chapter 7 - Preventing Burnout: How to Overcome Your Anxiety without Getting Tied-Down by the Idea of Perfection
- Setting Real Expectations
- Worksheet 21 - Expectation Tracker
- Perfectionism and Borrowed Expectations
- Leaving No Room to Pause. Falter Too
- Avoiding Comparisons
- Worksheet 22 - Becoming the Change You Want to See
- Change Everything If You Have To, but Change Them One Thing at a Time
- Fear of Feedback
- Worksheet 23 - Overcoming Feedback Fears
- Reward Yourself. You've Made Great Progress
- Chapter 8 - You've Got This: How to Banish Worry and Live Panic-Free
- Simplify
- Breathe
- Exercise
- Express Yourself. Talk It Out or Journal Your Thoughts
- Listen to Music
- Spend Time with Pets
- Give Your Mind Something More Productive to Chew On
- Stay in the Present
- You Decide. Ready or Not?
- Worksheet 24 - Gathering Your Tools
- Conclusion
