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