Coping with Fears and Phobias : A CBT Guide to Understanding and Facing Your Anxieties

Fear is a normal emotion. We all experience it when we are in danger (and sometimes when we’re not!), but usually it is fleeting. For some, however, fear is more extreme and disruptive than this: approximately 10% of people have an anxiety disorder at any one time, only a tiny proportion of which receive appropriate psychological treatment. This book provides you with enough information about fear itself, and how to cope with it, that you can begin to reclaim your life. Dr. Warren Mansell, a clinical psychologist and lecturer with extensive experience in research on anxiety and phobias, writes accessibly and supportively. He provides real-life examples and many easy-to-learn techniques from cognitive behavioural therapy (CBT), all of which will help you develop a lasting change: learning to accept your experiences, to draw on your strengths, and to develop your personal values. Learning to cope with fears and phobias can be challenging, but it is also an illuminating experience that will have a positive impact on all areas of your life. Dr. Warren Mansell is a clinical psychologist and Lecturer in Psychology at the University of Manchester. Is this book for you?......Page 16 What are fears and phobias?......Page 17 Who could benefit from this book?......Page 18 ‘Coping with anxiety’ versus ‘overcoming anxiety’– are they the same or different?......Page 22 Key points......Page 23 Who gets phobias and how do they learnto cope?......Page 25 What does it mean to be diagnosed with an anxietydisorder?......Page 29 Fears and phobias associated with other mental healthproblems......Page 31 Recovery from phobias......Page 32 What does learning to cope involve?......Page 33 Seven helpful beliefs......Page 37 Key points......Page 38 Slow, shallow breathing......Page 39 Brief mindfulness relaxation......Page 43 Stretching and relaxing muscles......Page 46 Taking a step back......Page 48 Drawing on strengths, qualities and resources......Page 49 Self-soothing......Page 50 Diet......Page 51 Key points......Page 52 Fear can be helpful!......Page 53 Three stages to fear......Page 54 The close relationship between mind and body......Page 58 What kinds of things do people fear?......Page 59 How do fears begin?......Page 61 Memories and pictures in the mind......Page 66 When is avoiding danger a good way of coping?......Page 70 Key points......Page 71 Vicious cycles......Page 72 Vicious cycles are easy to fall into......Page 78 Some examples of vicious cycles......Page 79 Stepping outside the cycle......Page 84 A ‘virtuous’ cycle?......Page 86 Key points......Page 88 Preparing for change......Page 89 Fear of change......Page 90 Each small step is progress......Page 93 Key points......Page 94 Developing your own programme for coping......Page 96 The ten-step plan......Page 97 Returning to step 1......Page 108 Using the ten-step plan for other goals......Page 109 Ten-step plan record sheet......Page 110 Ten-step plan progress sheet......Page 114 Key points......Page 115 Dealing with worry and self-blame......Page 116 What are worry and self-blame?......Page 117 Are worry and blaming yourself useful?......Page 119 Are worrying, self-criticism and rumination dangerous?......Page 120 Understanding worry, self-criticism and rumination......Page 122 Key points......Page 123 Knowledge is power......Page 124 Dealing with people who don’t understand......Page 125 Dealing with people who are overtly critical......Page 128 Work colleagues and employers......Page 131 Key points......Page 133 Common ‘road blocks’ to coping, and how to dealwith them......Page 134 Key points......Page 145 Living a valued life......Page 146 Commitment and change......Page 149 Strengths, qualities and resources......Page 150 Key points......Page 152 Treatments for phobias and anxiety disorders –professional help......Page 153 The medical profession......Page 154 Cognitive Behavioural Therapy (CBT)......Page 155 Choosing whether to start medication......Page 159 Coming off medication......Page 162 Key points......Page 163 The last word......Page 164 Fear is a normal emotion. For one out of ten people, however, fear is extreme and disruptive because approximately 10% of people have an anxiety disorder at any one time, only a tiny proportion of whom receive appropriate psychological treatment. This book provides you with information about fears and phobias and how to cope with them, so you can reclaim your life. Incorporating extensive research on anxiety and phobias, Dr Mansell writes accessibly and supportively. He provides real-life examples and many easy-to-learn techniques from cognitive behavioural therapy (CBT), all of which will help sufferers develop a lasting change. Coping with Fears and Phobias is supported by a dedicated website for sufferers and carers. This easy-to-use guide is for the millions who suffer from fears, phobias or anxieties, for their families and friends, and for the professionals who help them. Written in an accessible style by a clinical psychologist with extensive research experience in fears and phobias, this book explains the many forms and causes of fears and phobias. Using real-life examples, Mansell outlines the therapeutic principles, strategies and tactics available, and offers readers a complete, easy-to-follow self-help program based on the clinically proven techniques of cognitive behavior therapy (CBT). Clear, comprehensive and practical, this text will be an interesting and beneficial read for those who wish to understand and treat their anxiety