Anxiety First Aid Kit: Quick Tools for Extreme, Uncertain Times

CONTENTS
INTRODUCTION
PART I: FINDING CALMRIGHT AWAY
	1: DON’T BE ALARMED
	2: NOTICE YOU’RE ALL RIGHT, RIGHT NOW
	3: DIAPHRAGMATIC BREATHING
	4: CREATE YOUR SPECIAL PLACE
	5: TAKE REFUGE
	6: PROGRESSIVE RELAXATION
	7: SITTING MEDITATION
	8: RAPID RELAXATION
	9: RELAXING VISUALIZATION
	10: FEEL SAFER
PART II: FACING WORRY AND ANXIETY
	11: CHANGE YOUR INTERPRETATIONS
	12: TAKE YOUR WORRIES FOR A WALK
	13: REPLACE THOUGHTS
	14: MAKE A WORRY APPOINTMENT
	15: CHANGE THE ANXIETY CHANNEL
	16: PUT YOUR WORRIES IN A LINEUP
	17: DO THE OPPOSITE
	18: COUNT YOUR WORRIES
	19: HUMOR YOUR WORRY
	20: THE WORRY EXPERIMENT
	21: REPLACE WORRY WITH PLANNING
PART III: ADVANCED RELAXATION SKILLS
	22: THE MINDFULNESS POWER UP
	23: THE PENDULUM DROP
	24: FIVE-FINGER EXERCISE
	25: AUTOGENICS
	26: ANTI-STRESS COMBOS
	27: TAKE IN THE GOOD
PART IV: SUPER EFFECTIVE STRATEGIES THAT TAKE A LITTLE MORE TIME
	28: SEE THE GOOD IN YOURSELF
	29: THINK THE THOUGHT—WITH A TWIST
	30: GET EXCITED
	31: COGNITIVE DEFUSION
	32: BEAT EXHAUSTION AND FIND STRENGTH
	33: USE EXERCISE TO COPE WITH ANXIETY
	34: GET SOME SLEEP
	35: SEND ANXIETY TO THE SPAM FOLDER
	36: COPING THOUGHTS
	37: BE GENEROUS
	38: LOVE
	39: ACKNOWLEDGE AND ACCEPT
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