Cognitive-behavioral therapy to overcome anxiety, fear, anxiety and panic
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If during a forest walk you will find a bear, your brain and your body will answer this basic reaction "beat or run". But what if the boss frowned at your report, and then at you? Or the partner is not in contact for the second day? Evolution did not prepare you for this. And now you are already plunging into the thoughts of the loss of work and about lonely old age. Or resort to one of the avoidance strategies - removal, procrastination, alcohol intelligence or any other. Maybe there is another way? Anxiety takes different forms - from obsessive thoughts about the iron, which you allegedly forgot to turn off, and fear of microbes to fear to use the elevator or speak in front of the audience. But it is always based on a long fear, which remains in the absence of a real threat. From this book you will learn how to properly track anxiety signals, evaluate threats and control emotional and physiological reactions using the techniques of cognitive-behavioral therapy. And the collision method described by the authors will help you overcome the anxiety as quickly and fully as possible.
What is the book.
Chapter 1 will introduce how you have to work using this book.
In Chapter 2, an alarm reaction is described in detail, the way we perceive and evaluate threats.
Chapter 3 will encourage the inventory of situations frightening you, evaluate how painful each of them is, and also help to understand which of the options for protective behavior you tend to follow most often.
Chapter 4 will prompt you to develop motivation for a conscious collision with frightening situations. You will understand how high the price of your protective behavior is and how you have to sacrifice in the main areas of life because of it. Chapter 5 is devoted to planning. Based on it, you will make a list of measures by which you can achieve a complete abandonment of the usual strategies of protective behavior in order not to hide from certain situations, experiences and thoughts.
Chapter 6 will help to go through the collision process - you will find out how to choose the right time, which of the frightening situations is more suitable for the first experience, how to prepare for a clash correctly, how to interpret the result, how often you can consciously provoke collisions, and so on
What is the book.
Chapter 1 will introduce how you have to work using this book.
In Chapter 2, an alarm reaction is described in detail, the way we perceive and evaluate threats.
Chapter 3 will encourage the inventory of situations frightening you, evaluate how painful each of them is, and also help to understand which of the options for protective behavior you tend to follow most often.
Chapter 4 will prompt you to develop motivation for a conscious collision with frightening situations. You will understand how high the price of your protective behavior is and how you have to sacrifice in the main areas of life because of it. Chapter 5 is devoted to planning. Based on it, you will make a list of measures by which you can achieve a complete abandonment of the usual strategies of protective behavior in order not to hide from certain situations, experiences and thoughts.
Chapter 6 will help to go through the collision process - you will find out how to choose the right time, which of the frightening situations is more suitable for the first experience, how to prepare for a clash correctly, how to interpret the result, how often you can consciously provoke collisions, and so on
Author:
Author:Skin Mish, Mastya Matthew
Cover:
Cover:Hard
Category:
- Category:Politics & Social Science
- Category:Psychology
- Category:Reference books
Publication language:
Publication Language:Russian
Paper:
Paper:offset
ISBN:
ISBN:978-5-9573-3328-9
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