Book: The 10 Best-Ever Anxiety Management Techniques

Book Title:

The 10 Best-Ever Anxiety Management Techniques.

Author(s): Margaret Wehrenberg.

Year: 2018.

Edition: Second (2nd).

Publisher: W.W. Norton & Company.

Type(s): Paperback and Kindle.

Synopsis:

The newly updated workbook companion for putting the top anxiety management techniques into practice, first edition released in 2008.

Brimming with exercises, worksheets, tips, and tools, this complete how-to workbook companion expands on the top 10 anxiety-busting techniques Margaret Wehrenberg presents in the earlier edition of this book, showing readers exactly how to put them into action.

From panic disorders, generalised anxiety, and social anxiety, to overall worry and stress, manifestations of anxiety are among the most common – and often debilitating – mental health complaints. But thanks to a flood of supporting brain research, effective, practical strategies have emerged that allow us to manage day-to-day anxiety on our own.

Here Dr. Wehrenberg offers us a trove of them, showing just how physical, emotional, and behavioral symptoms can be alleviated with targeted methods. Step-by-step exercises for practicing counter-cognition, mindfulness meditation, thought-stopping, and thought-replacement, “breathing minutes,” demand delays, cued relaxation, affirmations, and much, much more are presented – all guaranteed to overcome your anxious thoughts.

The accompanying audio downloads feature an array of calming, author-guided exercises including targeted breath work, muscle relaxation, mindfulness, and much more.

Book: The 7 Principles of Stress

Book Title:

7 Principles of Stress: Extend Life, Stay Fit, and Ward off Fat. What You Didn’t Know About How Stress Can Reboot Your Mind, Energy, and Sex Life.

Author(s): Ori Hofmekler.

Year: 2017.

Edition: First (1st).

Publisher: North Atlantic Books, US.

Type(s): Paperback and Kindle.

Synopsis:

Ori Hofmekler, acclaimed author of The Warrior Diet and one of the first proponents of intermittent fasting, challenges conventional wisdom about diet, fitness, and anti-aging with a new approach to health that uses stress to live longer, stay fit, and ward off fat.

Supported by cutting-edge research, this book redefines the term “nutrition” as it reveals the stress-mimicking nutrients that yield the same benefits as fasting and exercising.

At the core of the book is the biology of stress and the way it affects key aspects of life from feeding and sexual behavior to mental and physical performance. Hofmekler demonstrates that that there is a thin line between beneficial stress and harmful stress, and shows how to put knowledge of the difference into powerful practice.

His book is a call to action – a manifesto of living life to its utmost evolutionary potential, under stress, as nature intended.

Book: Your Anxiety Beast and You

Book Title:

Your Anxiety Beast and You – A Compassionate Guide to Living in an Increasingly Anxious World.

Author(s): Eric Goodman, PhD.

Year: 2020.

Edition: First (1st), Illustrated Edition.

Publisher: Exisle Publishing.

Type(s): Paperback and Kindle.

Synopsis:

Just like The Beast in the fairy tale Beauty and the Beast, anxiety is an emotion that society initially misjudges as the villain. Your Anxiety Beast and You is a kinder, more compassionate approach for people suffering from anxiety. Rather than living with an enemy inside your mind, you are encouraged to see anxiety for what it really is – an inner hero. It is always trying to protect you from threats, however, it is completely confused about what are true threats in the modern world.

Learn how to cope with your anxiety and train it to be a better inner-companion through integrating therapeutic methods from compassion-focused therapy, Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT). Gain an understanding of why society stigmatises anxiety and gain a better understanding of your own anxiety beast with humour and compassion. Your Anxiety Beast and You takes you through step-by-step strategies to cope with the howling of the beast in your mind, the physical effects of anxiety on your body, and then focuses on ways to come up with ‘teachable moments’ for your anxiety to learn that what you fear is not actually a threat.

With over 25 years of experience helping people with anxiety disorders and OCD, Dr Goodman aims to help you make peace with the reality of your anxiety. And then to help you re-focus on making your anxiety a better companion.

Book: The ACT Workbook for OCD

Book Title:

The ACT Workbook for OCD: Mindfulness, Acceptance, and Exposure Skills to Live Well with Obsessive-Compulsive Disorder.

Author(s): Marisa T. Mazza.

Year: 2020.

Edition: First (1st), Workbook Edition.

Publisher: New Harbinger.

Type(s): Paperback and Kindle.

Synopsis:

Stand up to your OCD! The ACT Workbook for OCD combines evidence-based acceptance and commitment therapy (ACT) with exposure and response prevention (ERP) for the most up-to-date, effective treatment for obsessive-compulsive disorder (OCD).

If you are one of the millions of people who suffer from OCD, you may experience obsessive, intrusive, or even disturbing thoughts. You may engage in compulsive or ritualistic behaviours, such as checking to make sure you have locked the front door, or endlessly washing your hands for fear of germs or contamination. And you may be tempted to give up if treatment just does not work for you.

Whether you have just received a diagnosis, or have suffered for years, this workbook can help. Using the powerful and proven-effective treatments in this guide, you will learn what type of OCD you suffer from (such as harm OCD), how to identify the underlying mechanisms of your OCD, move through triggering incidents while staying present and connected to your values, be more aware and flexible, tolerate uncertainty, and commit to behaviours that ultimately allow you to lead a full, rewarding life.

Once you realise what really matters to you, you will find the motivation needed to start on the path to psychological well-being.

If you are ready to be courageous, take a risk, and stand up to your OCD symptoms, this workbook can help guide you, every step of the way.

Book: Sleep Medicine and Mental Health

Book Title:

Sleep Medicine and Mental Health – A Guide for Psychiatrists and Other Healthcare Professionals.

Author(s): Karim Sedky, Racha Nazir, and David Bennett (Editors).

Year: 2020.

Edition: First (1st).

Publisher: Springer.

Type(s): Hardcover and Kindle.

Synopsis:

Advances in sleep medicine research are improving our clinical work for individuals with sleep problems. The aim of this book is to educate psychiatrists and other mental health professionals about the importance of understanding sleep disorders, including their bidirectional relationship with psychiatric conditions.

This book consists of six major sections with seventeen chapters. It is led off by an introduction on the function of sleep, its neurophysiology, and types of sleep problems. Since insomnia represents a common and significant challenge for patients with psychiatric disorders, its clinical presentation and treatments are reviewed in the second section. Cognitive behavioural therapy for insomnia (CBT-I), mindfulness-based CBT, acceptance and commitment therapy (ACT), and the medication management of insomnia are reviewed.

A third section addresses sleep related breathing disorders. The pathology of sleep apnea, its treatments, and therapeutic modalities to address non-compliance with positive pressure ventilation are reviewed. Other sleep disorders such as hypersomnia, circadian rhythm disorders, movement disorders and parasomnias are discussed in the fourth section.

Since features of sleep disorders can vary by age, gender, and trauma history, a fifth section discusses the unique sleep problems associated with children, women, older adults, and veterans. The book concludes with a final section discussing how sleep disorders and psychiatric conditions overlap.

We hope this book highlights the importance of understanding and addressing comorbid sleep disorders among individuals with psychiatric conditions. We are confident that this book will be valuable in helping clinicians improve the management of sleep disorders in their clinical practice.

Book: Overcoming Panic Attacks

Book Title:

Overcoming Panic Attacks – Effective Strategies for Facing Anxiety and Taking Charge of Your Life.

Author(s): David Shanley, PsyD.

Year: 2020.

Edition: First (1st).

Publisher: Rockridge Press.

Type(s): Paperback and Kindle.

Synopsis:

Prevail over panic attacks – evidence-based strategies for getting your life back

Whether you are new to having panic attacks or have suffered from them for many years, you can free yourself from the grip they have on your life. Overcoming Panic Attacks is filled with effective strategies that offer you different ways of thinking, feeling, and behaving so you can increase your flexibility in uncomfortable situations and go after the life you want.

Drawing from his personal experience, expertise, and clinical work, Dr. David Shanley unpacks the mystery around panic attacks across many different life situations and offers you hope and tangible strategies to effectively manage your panic attacks.

Overcoming Panic Attacks includes:

  • Evidence-based strategies: Discover practical strategies based on cognitive behavioural therapy (CBT) and acceptance and commitment therapy (ACT).
  • Anxiety vs. panic: Learn the important differences between anxiety and panic, including detailed symptoms and experiences of each.
  • Go deeper: Explore helpful suggestions on how to take some of the strategies to the next level by turning inward to complete more in-depth exercises.

Reduce the frequency and severity of your panic attacks with these scientifically supported strategies so you can get back to feeling and functioning like yourself again.

Book: The ACT Workbook for Depression and Shame

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Book Title:

The ACT Workbook for Depression and Shame: Overcome Thoughts of Defectiveness and Increase Well-Being Using Acceptance and Commitment Therapy

Author(s): Matthew McKay, PhD, Michael Jason Greenberg, PsyD, and Patrick Fanning.

Year: 2020.

Edition: First (1st).

Publisher: New Harbinger Publications, Workbook Edition.

Type(s): Paperback and Kindle.

Synopsis:

Conquer your self-defeating beliefs and create a more fulfilling life!

Do you feel like you are broken? Are you depressed because you believe that you are somehow defective, unwanted, or inferior? Do you feel self-conscious and insecure, constantly comparing yourself to others? Are you sensitive to criticism, or terrified of rejection?

Feeling flawed and inadequate often stems from negative childhood experiences. If you grew up in a highly critical environment, you might feel unworthy of being loved, or have a deep sense of shame about your perceived defects. You may tell yourself there is something inherently wrong with you that prevents you from forming satisfying relationships, finding happiness, and succeeding in life. So, how can free yourself from the self-defeating beliefs that keep you trapped in the depths of depression?

Grounded in evidence-based acceptance and commitment therapy (ACT), this workbook will give you the tools to identify and dismiss your core beliefs of personal defectiveness, and build a life based on positive choices and values that bring vitality and a sense of personal fulfillment. You will discover ways to develop psychological flexibility, freeing yourself from old habits and unhealthy coping mechanisms, and alleviating symptoms of depression. Finally, you’will learn to see yourself in all your wonderful complexity, with kindness and compassion.

The truth is you are not broken, and painful memories of the past do not have to dictate your future. If you are ready to heal and treat yourself to the care and compassion you deserve, this book will show you how.

Book: The Mind Workout

Book Title:

The Mind Workout: Twenty Steps to Improve your Mental Health & Take Charge of Your Life.

Author(s): Mark Freeman.

Year: 2017.

Edition: First (1st).

Publisher: Piatkus.

Type(s): Paperback, Audiobook, and Kindle.

Synopsis:

It’s well known that if you want to keep your body fit, you must do some regular exercise. But when it comes to our mental health, few of us take the time to maintain and improve it. For some reason, we expect to be in great mental shape without doing any work. And when we realise we are struggling, we look for a quick and easy fix instead of developing the skills that will help us in the future.

Enter The Mind Workout – a home exercise programme for improving your mental health and fitness.

Developed as a result of Mark Freeman’s own recovery from mental illness, The Mind Workout combines mindfulness, Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT). It outlines twenty easy-to-follow steps you can take to free yourself from the ways of thinking and behaving that cause mental health challenges in your life – from cutting out the compulsions that cause uncertainty, anxiety and distress to relieving stress and distraction.

The Mind Workout is the key to making the switch from a frenetic, anxiety-driven life to one that is based on your core values. It will leave you feeling mentally stronger, fitter and better equipped to navigate the complexities of everyday life.