Bye Bye Anxiety and Panic Attacks: Comprehensive CBT guide with techniques and exercises to identify triggers and develop long-term management strategies

TITLE PAGE
FOREWORD
PART 1 INTRODUCTION
INTRODUCTION
WHY ANXIETY WORKBOOK?
HOW TO RECORD DATA
A SIDE NOTE: TREATMENT OF ANXIETY WITH CBT:
PART 2 ANXIETY: IT’S PERSONAL
MY ANXIETY AND ME
MY ANXIETY LOOKS LIKE THIS:
WHEN ANXIETY COMES, IT FEELS LIKE THIS:
50 THINGS THAT MAKE ME ANXIOUS OR STRESSED:
50 THINGS THAT MAKE ME HAPPY:
MEDITATION
ANXIETY AND GRATITUDE: WHY DO WE NEED TO GIVE GRATITUDE?
PART 3 DATA COLLECTION
TRIGGERS: WHY DO WE NEED TO KNOW AND ANALYSE THEM?
TEN ANXIETY EPISODES RECORDED, THEN BALANCED WITH THE “TEN MOMENTS OF GRATITUDE”: NOW WHAT? DATA COLLECTION: ANOTHER TEN EPISODES
DATA COLLECTION: THE EXTENDED, AND AMENDED, QUESTIONNAIRE
PART 4 ANALYSIS
TRIGGERS
MY TRIGGERS
LET’S TALK AVOIDANCE
AVOIDANCE HIERARCHY
(CONTINUE ON THIS PAGE)
PART 5 FUTURE-PROOF YOURSELF
EXPOSURE
CONTROLLED EXPOSURE
TYPES OF EXPOSURE
EXPOSURE THERAPY TECHNIQUES
EXPOSURE EXERCISE (1)
CONTINUE RECORDING OUTCOME OF IMAGINAL EXPOSURE EXERSICES HERE
EXPOSURE EXERCISE (2)
CONTINUE RECORDING THE REAL LIFE EXPOSURE EXERCISES HERE
PART 6 RESULTS & OUTCOMES
EVALUATION
THE POWER OF POSITIVE THINKING
CONTINUE RECORDING HERE
THE FUTURE IS BRIGHT!
MY ANXIETY AND ME