Inside The Toolbox

The toolbox is an integrative and multi-factorial approach to overcoming anxiety, and works on many levels to decrease the nervous system’s overactive and hyper-vigilant anxiety response mechanism. We call this process “stabilizing the nervous system”. After identifying your potential vulnerabilities to anxiety by taking the CAST Self-Test consulting with a mental health expert, the Anxiety Toolbox Workbook will guide you toward the most successful strategies for your condition(s).

Toolbox Compartments

Surf No Further…
The first step in the Anxiety Toolbox program is to read the concise, accurate and clearly presented information. Many times we get worked up and even more worried by what we read on the Internet or heard from a “friend of a friend.” Focus your thoughts on the correct information and advice that you will read in our pages, both on this website and our books.

We will explain what really goes on in your brain and body during anxiety attacks. You will know why you feel your heart pounding, stomach turning, bowels griping, and why you break out in a cold sweat, feel shaky and dizzy, and are sure that some catastrophe is about to happen. We will explain the underlying pathophysiology of anxiety that the doctor in the emergency room didn’t have the time to address.

Know Yourself
The second step in the Anxiety Toolbox is to understand as much about your individual situation as possible. Often, multiple diagnoses apply. For instance, you could have Obsessive-Compulsive Disorder, Social Phobia, the overuse of alcohol (substance abuse), a hormonal imbalance condition (such as perimenopause), as well as a personality disorder (like borderline personality). These are five different and separate diagnoses, but all interact and affect each other, increasing overall vulnerability.

Luckily, the tools in the toolbox work whether you have one or several conditions contributing to your anxiety. Some tools are designed to treat a specific type of anxiety disorder, while others will help nearly all types of anxiety. We provide a comprehensive self-test (CAST) that will help you and your doctor determine the most accurate diagnoses. It will help identify your vulnerability to over 20 different diagnostic possibilities. You can print it out, complete it, score it using the scoring key, and take it with you to your appointment with your doctor, psychiatrist, or therapist.

An important aspect of this second step is “owning” or recognizing and accepting your problems. The healing process cannot move forward until you stop looking outside yourself for answers and stop blaming others for your problems and shortcomings.

Toolbox Compartments
Lastly, we teach the eight different compartments in the toolbox and explain in detail how these tools work and how you can quickly get the information, supplies, supplements, or equipment necessary to apply these tools to your situation. Most of the tools cost nothing and can be learned directly from the program book. Others may require or be enhanced by additional technology or professional administration, as in biofeedback, guided imagery, and cognitive behavioral therapy. We provide a Personal Daily Planner to help you choose the tools that are right for you and plug them into your own personal anxiety-killing program. We will start with tools that are simple, easily accessible, and work right away. Once you master these, you will have a variety of other tools you can choose to complement and strengthen your program. These can be learned over time. One thing will be clear from the outset; although it is work, the Anxiety Toolbox is FUN! There is nothing more exciting, gratifying or fun than learning tools that help you relax, enjoy your life, be more successful and increase your sense of well-being and the happiness of your whole family.

Below is a brief introduction to the toolbox compartments:

1. SELF-CARE TOOLS. Often when we have anxiety and depression, one of the fastest way to start gaining control is to start with basic housekeeping issues that we can accomplish with little time or effort. Here we will discuss diet, exercise, personal hygiene, and getting deep, restful sleep. These may require some of the organization and time management skills we teach in this section, and some benefit from nutritional supplements for helping support emotional health, energy, and good sleep patterns. We will explain the pros and cons of these and make recommendations on the supplements we find particularly helpful.

2. GOALS AND VALUES, ATTITUDES AND BELIEFS. Often anxiety and stress are a result of living out of step with our deeply held values and personal goals. We will show you how to identify your goals and values and then move toward them. In addition, anxiety and stress can often be reduced by simply changing our attitudes and beliefs that lead to negative outcomes and exchange them with emotionally healthy and empowering ones. We will help you recognize that bad attitudes are choices we make that can ultimately lead to anxiety and sorrow. We will show you how to replace them with positive, truth-based attitudes and beliefs that put your life in harmony with the natural laws of the universe that bring health, success and happiness. We will examine your thoughts and attitudes about money, status, your work, family, relationships and your personal goals. In short, we will be looking at how you view yourself and the meaning of your life.

3. MIND-BODY TOOLS. These are tools that work through the central nervous system to trigger the relaxation response. We will explain this response, which has been the focus of attention in recent years with the writings of Dr. Herbert Benson. The relaxation response can be learned by a variety of techniques, and allows us to shut off the pathways in the mind that lead to the body’s anxiety symptoms that make an anxiety attack physically painful. These tools include strategies that work directly on the mind through Biofeedback, Hypnotherapy, Imagery/Visualization and Meditation. It also includes tools that influence the senses that are integral parts of the mind, such as Aromatherapy, Light Therapy, Music and Sound Therapy.

4. BODY-MIND TOOLS. These tools work through the peripheral nervous system to feed back and inhibit the anxiety centers of the central nervous system, which, in turn, elicits the relaxation response. These tools include Deep Breathing Exercises, Reflexology, Yoga, Massage Therapy, Acupuncture, and Hydrotherapy.

5. COGNITIVE/BEHAVIORAL TOOLS. Cognitive therapy begins with making corrections in our dysfunctional thought processes. Here we challenge any misperceptions or misconceptions about ourselves, others, or the world around us. We explain how to stop automatic negative thoughts (ANTs) and look at life in proper perspective. We also emphasize and teach stress management and anger management, focus on assertiveness and training to resolve inhibitions, as well as the teaching of social skills and public speaking skills which may help those with social phobia. For those with phobias, graded desensitization through exposure to the feared situation and to uncomfortable anxiety sensations is a tool that reprograms the brain to respond to stressful stimuli without triggering the anxiety response.

6. ALTERNATIVE THERAPY TOOLS. We will open the door to the possibilities of alternative medicine in the treatment of your anxiety. These therapies have been around for hundreds and even thousands of years, and still have validity today. Homeopathy, Chinese Traditional Medicine, Herbal and Ayurvedic Remedies are looked at in this section.

7. ACTIVITY TOOLS. Many activities relieve anxiety and contribute to a sense of well-being. These activities distract us from anxiety by focusing on the things we love or are passionate about. They bring out the “inner child” in us, remind us of our positive attributes and strengths, and let us touch base with our true self. Many of these activities are done alone, and become a time for quiet thoughts and introspection. Some are done with others, and strengthen our bond with our families, friends and communities. We recommend that everyone chose activities that will bring about this balance and self-awareness in our fast-paced, hectic modern lives. We list a variety of activity suggestions that will hopeful motivate you to get involved.

8. SPIRITUAL TOOLS. Many of the tools we have previously referred to have a spiritual element. Yoga Exercise and Ayurvedic remedies, as well as centers that specialize in Attitudinal Healing have spirituality at the core and heart of their system. Even Herbert Benson writes about the “Faith Factor” and its benefits on the Relaxation Response. Faith can provide meaning, purpose, hope, and acceptance. It promotes values of love and kindness while teaching us to turn away from anger, hostility, and selfishness. Practicing faith through meditation, prayer, and contemplation can bring a sense of inner calm. Faith also strengthens our bonds with others who are supportive and with the community that we reach out to help. We will look at faith and religion to see how a spiritual frame of reference may be helpful to those who are so inclined.

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