Table of Contents
Letter to the Reader v
Part 1 The Runaway Mind
Activity 1 Sticky Thoughts 2
Activity 2 Mental Invasion 5
Activity 3 Connect the Dots 8
Activity 4 We're in This Together 12
Activity 5 Discover Your Creative Mind 16
Part 2 Explore Your Mind
Activity 6 The White Bear Experiment 22
Activity 7 I Don't Want to Think Like This 25
Activity 8 Anxious Intrusions Diary 29
Activity 9 A Matter of Importance 33
Activity 10 Trying Hard to Not Think 36
Part 3 Calm Your Anxious Thinking
Activity 11 Stinking Thinking 42
Activity 12 Thinking About Thinking 45
Activity 13 Healthy Anxious Thoughts 49
Activity 14 It's Not a Catastrophe 53
Activity 15 Reality Testing 57
Activity 16 Thinking More Calmly 61
Activity 17 Slay the Dragon 65
Part 4 Let Go of Control
Activity 18 Overthinking 70
Activity 19 The Mental Control Myth 73
Activity 20 Snapping 77
Activity 21 The Wrong Way 80
Activity 22 When Distraction Fails 83
Part 5 Self-Acceptance
Activity 23 Practice Self-Acceptance 88
Activity 24 Mind Wandering 92
Activity 25 Mindful Acceptance 96
Part 6 Build on Your Strengths
Activity 26 Make Distraction Work 102
Activity 27 Take Action with Distraction 106
Activity 28 Do It Later 110
Activity 29 Recognize Your Goodness 113
Part 7 Boost Happiness
Activity 30 How Positive Are You? 118
Activity 31 Spotlight on Happiness 121
Activity 32 Stop, Think, and Reflect 125
Activity 33 Positive Memories 128
Activity 34 Catching Kindness 132
The Finish Line 137