The 10 Best-Ever Anxiety Management Techniques Workbook

by Margaret Wehrenberg Psy.D.

Overview

The newly updated workbook companion for putting the top anxiety management techniques into practice.

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, generalized 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.

Product Details

ISBN-13:	9780393712162
Publisher:	Norton, W. W. & Company, Inc.
Publication date:	02/27/2018
Edition description:	Second
Pages:	256
Sales rank:	273,357
Product dimensions:	7.90(w) x 9.90(h) x 0.60(d)

About the Author

Margaret Wehrenberg, PsyD, is a licensed psychologist in private practice, a popular public speaker, and international anxiety coach. She is the author of numerous books, including The 10 Best-Ever Anxiety Management Techniques. She lives in Naperville, IL.

Table of Contents

Acknowledgments 9

Introduction 13

Part I Assess Yourself

Chapter 1 What Kind of Anxiety Do You Have? 17

Chapter 2 Assess Your Stress 39

Part II Managing Your Anxious Body

Chapter 3 Technique #1: Change Your Intake 55

Chapter 4 Technique #2: Breathe 73

Chapter 5 Technique #3: Practice Mindfulness 85

Chapter 6 Technique #4: Rest and Relax 95

Part III Managing Your Anxious Mind

Chapter 7 Technique #5: Stop Catastrophizing 113

Chapter 8 Technique #6: Stop Anxious Thoughts 131

Chapter 9 Technique #7: Contain Your Worry 149

Part IV Managing Anxious Behavior

Chapter 10 Technique #8: Control TMA (Too Much Activity) 173

Chapter 11 Technique #9: Talk Yourself Into Changing Your Behavior 193

Chapter 12 Technique #10: Implement a Plan and Practice the Three Cs 211

Resources 231

Index 237

Editorial Reviews

"Although her book and workbook are written for the lay reader, they are good resources for clinicians to have on hand. . . . Because both the book and workbook are user-friendly, this is not something that is going to make anxious people more anxious. . . . The 10 Best-Ever Anxiety Management Techniques is a realistic guide to help people work through anxiety provoking thoughts, feelings, and experiences."

Psych Central

"Ideal for the non-specialist general reader seeking to successfully deal with the enervating, disabling, devitalizing, injurious effects of untreated anxiety, The 10 Best-Ever Anxiety Management Techniques and its accompanying workbook are impressively 'user friendly' in organization and presentation, making it unreservedly recommended for personal self-help/self-improvement collections."

The Midwest Book Review

"This book offers the key to unlocking the complex biochemistry of your brain and reversing your anxiety-inducing habits. Dr. Wehrenberg has done the work for you to create the right learning environment and organize the needed tools. Follow her lead and your body and mind will thank you with the peace and quiet you deserve."

Reid Wilson

"In steps that are both clear and scaled for easily attainable victories, Wehrenberg extends a hand to those without the recourse of clinical therapy."

Booklist

"You will find a great deal of useful information, along with worksheets and tools to help you try new strategies and evaluate your progress. . . . [A] sufferer from anxiety will probably find it and the accompanying CD useful."

PsychCentral

"Highly recommended."

Midwest Book Review