2

Anxiety & Depression Workbook

301 Pages · 2006 · 6.8 MB · English

  • Anxiety & Depression Workbook

    01_597930 ffirs.qxd 9/28/05 2:18 PM Page i


    A n x i e t y &


    D e p r e s s i o n


    Wo r k b o o k


    FOR


    DUMmIES‰


    by Charles H.Elliott,PhD and Laura L.Smith,PhD


    Foreword by Aaron T.Beck,MD


    University Professor of Psychiatry,University of Pennsylvania 01_597930 ffirs.qxd 9/28/05 2:18 PM Page ii


    Anxiety & Depression Workbook For Dummies®


    Published by


    Wiley Publishing, Inc.


    111 River St.


    Hoboken, NJ 07030-5774


    www.wiley.com


    Copyright © 2006 by Wiley Publishing, Inc., Indianapolis, Indiana


    Published by Wiley Publishing, Inc., Indianapolis, Indiana


    Published simultaneously in Canada


    No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means,


    electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of


    the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through


    payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923,


    978-750-8400, fax 978-646-8600. Requests to the Publisher for permission should be addressed to the Legal Department,


    Wiley Publishing, Inc., 10475 Crosspoint Blvd., Indianapolis, IN 46256, 317-572-3447, fax 317-572-4355, or online at


    http://www.wiley.com/go/permissions.


    Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The


    Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com and related trade dress are trademarks or registered


    trademarks of John Wiley & Sons, Inc. and/or its affiliates in the United States and other countries, and may not be used


    without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not


    associated with any product or vendor mentioned in this book.


    LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE CONTENTS OF THIS WORK ARE INTENDED TO FURTHER GEN-


    ERAL SCIENTIFIC RESEARCH, UNDERSTANDING, AND DISCUSSION ONLY AND ARE NOT INTENDED AND SHOULD NOT BE


    RELIED UPON AS RECOMMENDING OR PROMOTING A SPECIFIC METHOD, DIAGNOSIS, OR TREATMENT BY PHYSICIANS


    FOR ANY PARTICULAR PATIENT. THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES


    WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DIS-


    CLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTIES OF FITNESS FOR A PARTICU-


    LAR PURPOSE. IN VIEW OF ONGOING RESEARCH, EQUIPMENT MODIFICATIONS, CHANGES IN GOVERNMENTAL


    REGULATIONS, AND THE CONSTANT FLOW OF INFORMATION RELATING TO THE USE OF MEDICINES, EQUIPMENT, AND


    DEVICES, THE READER IS URGED TO REVIEW AND EVALUATE THE INFORMATION PROVIDED IN THE PACKAGE INSERT


    OR INSTRUCTIONS FOR EACH MEDICINE, EQUIPMENT, OR DEVICE FOR, AMONG OTHER THINGS, ANY CHANGES IN THE


    INSTRUCTIONS OR INDICATION OF USAGE AND FOR ADDED WARNINGS AND PRECAUTIONS. READERS SHOULD CON-


    SULT WITH A SPECIALIST WHERE APPROPRIATE. THE FACT THAT AN ORGANIZATION OR WEBSITE IS REFERRED TO IN


    THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE


    AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR REC-


    OMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS


    WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ.


    NO WARRANTY MAY BE CREATED OR EXTENDED BY ANY PROMOTIONAL STATEMENTS FOR THIS WORK. NEITHER THE


    PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR ANY DAMAGES ARISING HEREFROM.


    For general information on our other products and services, please contact our Customer Care Department within the U.S.


    at 800-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.


    For technical support, please visit www.wiley.com/techsupport.


    Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in


    electronic books.


    ISBN-13: 978-0-7645-9793-0


    ISBN-10: 0-7645-9793-0


    Manufactured in the United States of America


    10 9 8 7 6 5 4 3 2 1


    1B/RX/RQ/QV/IN 01_597930 ffirs.qxd 9/28/05 2:18 PM Page iii


    About the Authors


    Charles H. Elliott, PhD,is a clinical psychologist and a member of the faculty at Fielding


    Graduate University. He is a Founding Fellow in the Academy of Cognitive Therapy, an inter-


    national organization that certifies cognitive therapists. He has a part-time private practice


    in Albuquerque, New Mexico, that specializes in the treatment of anxiety and depression. In


    addition, he has written many articles and book chapters in the area of cognitive behavior


    therapies. He has made numerous presentations nationally and internationally on new devel-


    opments in assessment and therapy of emotional disorders. He is coauthor of Depression


    For Dummies (Wiley),Overcoming Anxiety For Dummies (Wiley), Why Can’t I Get What I Want?


    (Davies-Black, 1998; A Behavioral Science Book Club Selection), Why Can’t I Be the Parent I


    Want to Be?(New Harbinger Publications, 1999), and Hollow Kids: Recapturing the Soul of a


    Generation Lost to the Self-Esteem Myth,(Prima, 2001).


    Laura L. Smith, PhD,is a clinical psychologist at the Presbyterian Medical Group, Behavioral


    Medicine Outpatient Clinic in Albuquerque, New Mexico. She specializes in the assessment


    and treatment of both adults and children with depression, anxiety, and other emotional dis-


    orders. In addition, she has presented on cognitive therapy and mental health issues to


    both national and international audiences. Dr. Smith is coauthor of Depression For Dummies


    (Wiley),Overcoming Anxiety For Dummies(Wiley), Hollow Kids: Recapturing the Soul of a


    Generation Lost to the Self-Esteem Myth, (Prima, 2001) and Why Can’t I Be the Parent I Want


    to Be? (New Harbinger Publications,1999).


    Drs. Elliott and Smith are available for speaking engagements and workshops. You can visit


    their Web site at www.PsychAuthors.com. 01_597930 ffirs.qxd 9/28/05 2:18 PM Page iv 01_597930 ffirs.qxd 9/28/05 2:18 PM Page v


    Dedication


    We dedicate this book to our kids: Alli, Brian, Grant, Nathan, Sara, and Trevor. And to our


    granddaughter: Lauren Melodie. And finally to our parents: Edna Louise Smith, Joe Bond


    Elliott, Tea Elliott, William Thomas Smith (1914-1999), and Suzanne Wieder Elliott (1923–2004).


    Acknowledgments


    We’re no longer in denial. We’re hopelessly addicted to this writing business. We no longer


    need to apologize to our family and friends for our neglect; they’re used to it by now!


    We appreciate the efforts of our agents, Ed and Elizabeth Knappman who have encouraged


    our pursuits. Thanks to our editors at Wiley: Mikal Belicove, Tim Gallan, and Elizabeth Rea.


    We would not be able to function without help from Audrey Hite. Special thanks to Scott Love


    at Softekllc.com, who designed our Web site and keeps our computers happy. Thanks also to


    Elizabeth Deardorf for making our dogs smile in our authors’ picture.


    Finally, we have been privileged to hear the many stories of suffering, hurt, trauma, hope,


    recovery, and resilience from our clients over the years. We respect and appreciate what


    they have taught us. This book would not be possible without their collective wisdom. 01_597930 ffirs.qxd 9/28/05 2:18 PM Page vi


    Publisher’s Acknowledgments


    We’re proud of this book; please send us your comments through our Dummies online registration form located at


    www.dummies.com/register/.


    Some of the people who helped bring this book to market include the following:


    Acquisitions, Editorial, and Media Development Composition Services


    Senior Project Editor:Tim Gallan Project Coordinator:Adrienne Martinez


    Acquisitions Editors: Mikal Belicove, Mike Lewis Layout and Graphics: Lauren Goddard, Denny Hager


    Copy Editor: Elizabeth Rea Proofreaders: Leeann Harney, Sandra Profant


    Editorial Program Assistant: Courtney Allen Indexer: Naomi Linzer


    Technical Editor: Linda Ames


    Editorial Manager: Christine Meloy Beck


    Editorial Assistants: Nadine Bell, David Lutton,


    Hanna Scott


    Cover Photos: © Tim Brown, Stone, Getty Images


    Cartoons: Rich Tennant (www.the5thwave.com)


    Publishing and Editorial for Consumer Dummies


    Diane Graves Steele, Vice President and Publisher, Consumer Dummies


    Joyce Pepple, Acquisitions Director, Consumer Dummies


    Kristin A. Cocks, Product Development Director, Consumer Dummies


    Michael Spring, Vice President and Publisher, Travel


    Kelly Regan,Editorial Director, Travel


    Publishing for Technology Dummies


    Andy Cummings,Vice President and Publisher, Dummies Technology/General User


    Composition Services


    Gerry Fahey,Vice President of Production Services


    Debbie Stailey,Director of Composition Services 02_597930 ftoc.qxd 9/28/05 2:18 PM Page vii


    Contents at a Glance


    Foreword ....................................................................................xv


    Introduction.................................................................................1


    Part I: Analyzing Angst and Preparing a Plan................................7


    Chapter 1: Sorting Out Signs of Anxiety and Depression........................................................................9


    Chapter 2: Discovering the Beginnings...................................................................................................19


    Chapter 3: Overcoming Obstacles to Change.........................................................................................31


    Chapter 4: Minding Your Moods...............................................................................................................43


    Part II: Thinking About Thinking: Thought Therapy.......................55


    Chapter 5: Untangling Twisted Thinking.................................................................................................57


    Chapter 6: Indicting and Rehabilitating Thoughts.................................................................................77


    Chapter 7: Correcting Your Life-Lenses: A New Vision..........................................................................99


    Chapter 8: Managing Mindfulness and Achieving Acceptance...........................................................117


    Part III: Actions Against Angst: Behavior Therapy......................129


    Chapter 9: Facing Feelings: Avoiding Avoidance..................................................................................131


    Chapter 10: Lifting Mood Through Exercise.........................................................................................149


    Chapter 11: Entertaining Enjoyment......................................................................................................159


    Chapter 12: Getting Moving and Tackling Life’s Problems..................................................................169


    Part IV: Phocus on Physical Pheelings.......................................181


    Chapter 13: Relaxing the Heart and Soul...............................................................................................183


    Chapter 14: Making the Medication Decision.......................................................................................197


    Part V: Relationship Therapy.....................................................205


    Chapter 15: Restoring Relationships.....................................................................................................207


    Chapter 16: Smoothing Out Conflict......................................................................................................219


    Part VI: Looking Beyond Anxiety and Depression........................231


    Chapter 17: Reining In Relapse...............................................................................................................233


    Chapter 18: Promoting Positives............................................................................................................247


    Part VII: The Part of Tens..........................................................261


    Chapter 19: Ten Resources for Help......................................................................................................263


    Chapter 20: Ten Quick Ways Out of Upset............................................................................................267


    Index.......................................................................................271 02_597930 ftoc.qxd 9/28/05 2:18 PM Page viii 02_597930 ftoc.qxd 9/28/05 2:18 PM Page ix


    Table of Contents


    Foreword.....................................................................................xv


    Introduction .................................................................................1


    About This Book.........................................................................................................................1


    A Note to Our Depressed and Anxious Readers....................................................................2


    How to Use This Book...............................................................................................................2


    What Not to Read.......................................................................................................................2


    What We Assume About You....................................................................................................2


    How This Book Is Organized.....................................................................................................3


    Part I: Analyzing Angst and Preparing a Plan...............................................................3


    Part II: Thinking About Thinking: Thought Therapy...................................................3


    Part III: Actions Against Angst: Behavior Therapy.......................................................3


    Part IV: Phocus on Physical Pheelings..........................................................................3


    Part V: Relationship Therapy..........................................................................................4


    Part VI: Looking Beyond Anxiety and Depression.......................................................4


    Part VII: The Part of Tens................................................................................................4


    Characters in This Book............................................................................................................4


    Icons Used in This Book............................................................................................................4


    Where to Go from Here..............................................................................................................5


    Part I: Analyzing Angst and Preparing a Plan.................................7


    Chapter 1: Sorting Out Signs of Anxiety and Depression................................................9


    Dwelling on Dismal and Worried Thoughts............................................................................9


    Walking in Quicksand: Apprehensive and Blue Behavior...................................................11


    Feeling Funky............................................................................................................................11


    Reflecting upon Relationships................................................................................................12


    Plotting Your Personal Problems Profile...............................................................................13


    Choosing Your Challenge........................................................................................................15


    Knowing When to Get More Help...........................................................................................17


    Chapter 2: Discovering the Beginnings............................................................................19


    Building the Body Connection................................................................................................19


    Laying Out a Lifeline................................................................................................................20


    Surveying Stress.......................................................................................................................28


    Drawing Conclusions...............................................................................................................30


    Chapter 3: Overcoming Obstacles to Change..................................................................31


    Discovering and Challenging Change-Blocking Beliefs.......................................................31


    Detecting beliefs standing in your way.......................................................................31


    Blasting through beliefs blocking your path...............................................................34


    Looking Out for Self-Sabotage................................................................................................38


    Stopping self-sabotage...................................................................................................39


    Rewriting your self-sabotaging scripts........................................................................41


    Please note: To fully download this free PDF,EBook files you need know All free.
    Found by internet command,site not saved pdf file
You May Also Like

Related PPT Template in the same category.