Table of Contents

Overview of Quick Fix Formula Contents

Anxiety Toolbox Program Table of Contents

Anxiety Toolbox Program: Overview of Contents
Emergency Information
Preface
How to Use the Anxiety Toolbox Program
Overview of Contents
Introduction

Chapter One: What Everyone Should Know About Anxiety

• Good Anxiety—Bad Anxiety
• The Concept of Dread
• Anxiety to Help Us Relax
• When Anxiety Goes Terribly Wrong
• Success On and Off the Court
• Anxiety in its Infancy
• When Your Brain is Playing Tricks on You
• Where Anxiety Lives
• How We Learn Anxiety
• Unlearning Anxiety
• Eastern or Western?

Chapter Two: Recognizing Anxiety Disorders

• Generalized Anxiety Disorder
• Panic Disorder
• Obsessive Compulsive Disorder
• Posttraumatic Stress Disorder
• Anxiety as a Symptom of a Mood disorder
• Social Anxiety Disorder
• Specific Phobia
• Recognizing Phobic Fears and Behaviors
• Anxiety Caused By Attention Deficit Disorder
• Acute Situational Anxiety
• Who Gets Anxiety Disorders?
• How Are Anxiety Disorders Diagnosed?
• How Are Anxiety Disorders Treated?
• Additional Sources of Information

Chapter Three: The Rewards of Mastering Anxiety

• Recognizing Fear’s Gifts
• Human Nature: Sheep and Shepherds
• Choose to be a Shepherd
• Setting Your Sites High

Chapter Four: The Medical Treatment of Anxiety

The Somatic Symptom Model for Choosing an Effective Medical Regimen

• Symptomatic Features That Respond to Serotonin Augmentation
• Symptomatic Features That Respond to Norepinephrine Augmentation
• Symptomatic Features That Respond to Dopamine Augmentation
• Symptomatic Features That Respond to Mood Stabilizers and Atypical Antipsychotics
• Symptomatic Features That Respond to Benzodiazepines
• Symptomatic Features That Respond to Beta Blockers

The Brain Function Model for Choosing an Effective Medical Regimen

• Amygdala and Basal Ganglia
• Prefrontal Cortex
• Anterior Cingulate Gyrus
• Deep Limbic System
• Parietal Lobes
• Cerebellum
• Temporal Lobes

Chapter Five: Toolbox Compartment #1; Self-Care/Personal Organization Tools

• Low Anxiety Diet
• Vitamins and Supplements
• Exercise
• Deep, Restful Sleep
• Personal Hygiene
• Personal Organization
• Time Management

Chapter Six: Toolbox Compartment #2; Goals and Values/Attitudes and Beliefs

Goals and Values

Attitudes and Beliefs

• Attitudes and Beliefs About Life
• Attitudes and Beliefs About Success, Work, and Money
• Attitudes and Beliefs About Love and Relationships

Chapter Seven: Toolbox Compartment #3; Mind-Body Tools

• Meditation
• Imagery/Visualization/Self-Hypnosis
• Positive Affirmations and Relaxation Exercises
• Biofeedback
• Aromatherapy
• Light Therapy
• Music/Sound Therapy
• Humor Therapy

Chapter Eight: Toolbox Compartment #4; Body-Mind Tools

• Deep Breathing and Progressive Relaxation Exercises
• Yoga
• T’ai Chi
• Reflexology
• Massage Therapy
• Acupuncture/Chi-gong
• Emotional Freedom Therapy (EFT)
• Hydrotherapy

Chapter Nine: Toolbox Compartment #5; Cognitive Behavioral Tools

Cognitive Distortions

• Cognitive Distortions in Specific Phobia
• Cognitive Distortions in Social Phobia
• Cognitive Distortions in Agoraphobia
• Refuting False Beliefs
• Changing Anxious Self-Talk
• Stopping Automatic Negative Thoughts (ANTs)
• Stress-Resistant Thinking Tips

Identifying, Expressing, and Communicating Feelings

• Identify Your Feelings
• Express Your Feelings
• Communicate Your Feelings

Stress/Anger Management

• Counseling for Stress Management
• Counseling for Anger Management

Assertiveness Training

• What is Your Behavior Style?
• Recognizing and Exercising Your Basic Rights
• Knowing Your Own needs and Desires
• Practicing Assertive Responses
• Sample Scenarios
• Saying No
• Avoiding Manipulation

Social Anxiety and Social Skills Training

• Factors Contributing to Social Anxiety
• Overcoming Social Anxiety
• Social Skills Training
• Conversation Skills
• Public Speaking Skills
• Interview Skills
• Dating Skills

Graded Desensitization/Exposure Therapy

• Sensitization and Avoidance
• Understanding How Exposure Works
• Exposure Checklist
• Interoceptive Exposure

Chapter Ten: Toolbox Compartment #6; Alternative Therapy Tools

• More Vitamins and Supplements
• Homeopathic Anxiety Remedies
• Anxiety Remedies of Chinese Traditional Medicine/Herbal Therapy
• Ayurvedic Strategies for Reducing Anxiety

Chapter Eleven: Toolbox Compartment #7; Activity Tools

• The Purpose of Activities
• Indoor Individual Activities
• Outdoor Individual Activities
• Indoor Social Participation Activities
• Outdoor Social Participation Activities
• Appreciation/Educational Activities
• Volunteer/Group Activities

Chapter Twelve: Toolbox Compartment #8; Spiritual Tools

• Religion and Spirituality
• Seeking a Spiritual Framework
• The Power of Prayer
• Other Spiritual Tools

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Overview of Quick Fix Formula Contents

Introduction

Overview of Quick Fix Formula Contents

Quick Cognitive Tools to Cope With Anxiety and Panic

• There is no danger!
• This is not a catastrophe!
• I can’t win by fighting!

Quick Ways to Direct Attention Away From Internal Sensations

• Retreat
• Talk to Someone
• Engage in Brisk Exercise
• Stay Focused on the Present
• Find a Distracting Activity

Quick Methods of Inducing the Relaxation Response

• Abdominal Breathing
• Progressive Relaxation
• Meditation
• Visualization and Imagery
• Exercise
• Aromatherapy, Hydrotherapy, Music Therapy, and Massage Therapy

Quick Dietary Strategies to Reduce Anxiety

• Foods to Avoid
• Foods to Include

Quick Strategies to Improve Sleep

• Sleep Hygiene
• Sedatives

Quick Supplemental and Medical Strategies to Calm Anxiety

• Supplements
• Medical Options

Quick Positive Affirmations/Spiritual Support

• Relax
• Be Grateful
• Affirm the Truth
• Set Your Goals
• Take Action
• Prayer

Summary Note

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