Table of Contents
Part I: Getting Started with Managing Anxiety
Chapter 1: Peering into the World of Anxiety
Comparing Fear, Excitement and Anxiety
Clarifying the difference between anxiety and excitement
Discovering the Effect of Anxiety on the Mind
Finding out the Physical Effects of Anxiety on Bodily Functions
Understanding the Fight-or-Flight Response
Exploring Why Thinking Negatively Is a Natural Human Trait
Recognising Whether Your Anxiety Is Normal or Severe
Suffering from excessive anxiety
Accepting that mild anxiety can be helpful
Applying Mindfulness to Your Anxiety
Discovering how mindfulness can help your anxiety
Chapter 2: Finding Out the Common Causes of Anxiety
Exploring Common Causes of Anxiety
Discovering your biology and your anxiety
Understanding the Influences Affecting Your Anxiety
Considering the effect of childhood experience
Exploring self-perception's impact on anxiety
Refusing to identify yourself with anxiety
Enjoying the benefits of socialising
Realising How Modern-Day Living Can Affect Your Anxiety
Stopping negative media from affecting your anxiety
Reducing the adverse impact of technology on your anxiety
Part II: Learning More about Mindfulness for Anxiety
Chapter 3: Discovering Mindful Attitudes Toward Anxiety
Discovering Your Starting Attitude
Understanding the Benefits of Mindfulness
Let's get physical: Benefitting your health
Take me, as I am: Appreciating the power of acceptance
Open up your eyes: Focusing on an open mind
I've got the power!: Discovering the strength of the present moment
We're absolute beginners: Seeing the world with a beginner's mind
Challenging Preconceived Ideas about Mindfulness and Meditation
Letting go of control doesn't mean giving up
Practising meditation is for everyone
Viewing Mindfulness as a Way of Living
Introducing the Mindful Breathing Exercise
Practising the mindful breathing exercise
Enjoying the benefits of mindful breathing
Chapter 4: Managing Your Thoughts Mindfully
Accepting That Thoughts Impact Your Mind and Body
Bringing Mindful Attention and Curiosity to Your Thoughts
Considering the effect of mindful attention on your thoughts
Trying different mindful metaphors
Understanding That Thoughts Aren't Necessarily Facts
Discovering that thoughts are just thoughts
Identifying yourself as separate from your thoughts
Accepting your thoughts with nonjudgemental awareness
Dealing with unhelpful or disturbing thoughts
Discovering the Breathing-Space Meditation
Practising the breathing space meditation
Finding out the benefits and use of the breathing space meditation
Discovering when to practise the breathing space meditation
Chapter 5: Practising Deeper Mindfulness Meditations for Anxiety
Introducing the Body Scan Meditation
Discovering the benefits and purpose of the body scan
Overcoming common difficulties that arise with the body scan
Introducing the Sitting Meditation
Discovering the purpose and benefits of the sitting meditation
Practising the sitting meditation
Overcoming difficulties with the sitting meditation
Discovering Mindful Imagery Meditations for Anxiety
Practising the clouds in the sky visual meditation
Standing tall with the mountain meditation
Savouring the Mindful Eating Meditation
Chapter 6: Using Mindful Self-Compassion and Kindness for Anxiety
Accepting the importance of being kind to yourself
Practising loving-kindness for yourself
Well-wishing loving-kindness for others
Facing common issues with the loving-kindness meditation
Letting Go of the Perfectionist
Investigating what being a perfectionist really means
Accepting yourself as already perfect
Discovering Compassion for Yourself and Others
Being compassionate towards yourself
Showing compassion towards others
Chapter 7: Journeying from Excessive Anxiety to Mindful Wellbeing
Starting the Journey at the Edge of the Forest
Seeing the wood despite the trees: Difficulties along the way
Understanding the journey of a lifetime
Keeping a Journal to Strengthen Your Practice
Writing a journal to help your mindfulness practice
Using the journal to monitor your progress
Enjoying the Vital Support of Other People
Asking family members to cooperate
Part III: Applying mindfulness every day for anxiety
Chapter 8: Living Mindfully Day-to-Day
Engaging in Daily Mindfulness Meditations
Making time for mindfulness in a busy lifestyle
Incorporating mindful eating into everyday life
Maintaining Positive Relationships
Sustaining positive relationships with colleagues
Dealing with Difficult Relationships
Handling problems with a significant other
Managing a daily workload mindfully
Chapter 9: Changing Unhealthy Habits to Healthy Ones to Combat Anxiety
Cutting Down on Stimulants and Certain Drugs
Reducing caffeine intake with mindfulness
Reducing the use of harmful nonprescription drugs
Choosing to drink less alcohol
Looking after Yourself Physically
Getting into a regular sleeping pattern
Avoiding Overuse of Technology at Home
Not watching TV last thing before bed
Turning off your computer and mobile phone early
Motivating Yourself to Meditate
Taking things one breath at a time
Forgiving yourself for the occasional slip
Rewarding yourself every so often
Chapter 10: Taking the Next Step in Your Mindfulness Practice
Determining Whether Your Anxiety Needs Medical Attention
Considering the level of intensity
Investigating the impact on your life and behaviour
Engaging in an Eight-Week Mindfulness Course
Discovering the eight-week course
Locating a mindfulness coach or therapist to guide you
Using Mindfulness with Other Forms of Therapy
Changing how you think: Benefits of CBT for anxiety
Managing the use of prescribed medication with mindfulness
Expanding Your Mindfulness Practice
Taking mindful retreats to move forward
Discovering other helpful organisations
Chapter 11: Ten Simple Mindfulness Exercises for Managing Anxiety
Carrying out a Mini Body Scan Meditation
Trying out a Mini Sitting Meditation
Practising a Mini Loving-Kindness Meditation
Chapter 12: Ten Mindful Attitudes for Easing Anxiety
Practising Present-Moment Awareness
Helping Your Beginner's Mind to Blossom
Spotting Your Tendency to Judge