CONTENTS
INTRODUCTION 1
CHAPTER 1 12
SELF-RATING ANXIETY SCALE 12
CHAPTER 2 23
PANIC ATTACK FIRST AID KIT 23
2.1. BREATHING EXERCISES 28
2.2. PROGRESSIVE MUSCLE RELAXATION 34
CHAPTER 3 43
ANTI-ANXIETY DIET 43
3.1. WHAT TO AVOID
3.2. WHAT TO USE
CHAPTER 4
HABITS
4.1. EATING AND DRINKING HEALTHY
4.2. SMILING
4.3. SLEEPING
4.4. EXERCISE
4.5. QUIT SMOKING
CHAPTER 5
SETTING GOALS
CHAPTER 6
PERCEPTION FALLACIES
6.1. FILTERING
6.2. CATASTROPHIZING
6.3. BLACK AND WHITE THINKING
6.4. JUMPING TO CONCLUSIONS
6.5. OVERGENERALI-
ZATION
6.6. MISLABELING
6.7. ALWAYS BEING RIGHT
6.8. BLAMING
6.9. PERSONALIZATION
6.10. CONTROL FALLACY
6.11. EMOTIONAL REASONING
6.12. FALLACY OF FAIRNESS
6.13. FALLACY OF CHANGE
6.14. SHOULDS
6.15. HEAVEN’S REWARD FALLACY
CHAPTER 7
7 STEPS TO ELIMINATE ANXIETY
7.1. JOURNALING
7.2. IDENTIFYING FALLACIES
7.3. THOUGHT RESTRUCTURING
7.3.1. NOTICE POSITIVES
7.4. ON-THE-SPOT THOUGHT RESTRUCTURING
7.5. GOING ALL THE WAY
7.6. EXPOSURE
7.7. WELCOMING ANXIETY
CHAPTER 8
SPECIFIC FEARS
8.1. FEAR OF PUBLIC SPEAKING
8.2. FEAR OF FLYING
8.3. FEAR OF HEIGHTS
CONCLUSION
