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| ISBN-13: | 9781583946756 |
|---|---|
| Publisher: | North Atlantic Books |
| Publication date: | 01/14/2014 |
| Pages: | 360 |
| Product dimensions: | 6.00(w) x 8.90(h) x 0.90(d) |
Acknowledgments vi
Foreword xv
Introduction xvii
Chapter 1 Emotional Well-Being and Physical Health 1
Optimism and Pessimism 1
Optimists Have Stronger Immune Systems 3
Optimism and Longevity 3
Happy Little Immune Cells 4
Understanding Cell Receptors 5
Internal Cannabinoids, Endorphins, and Immune Health 6
Stress and Health 8
Don't Worry about Worrying 9
Chapter 2 Neurobiology: Anxiety and Calm 11
Tools for Transformation: Emotional Fluidity 16
1 Notice How You Feel 16
2 Acknowledge That You Want to Feel Better, Right Now 16
3 Think of Better-Feeling Stuff 18
4 Remember 19
5 Practice, Practice, and Practice 20
6 Mix It Up 21
7 Relax and Enjoy 22
Chapter 3 The Wellsprings of Inner Peace and Letting Go: A Spiritual Look at Emotional Health 23
The First Principle: Feelings Matter 24
Principle Two: Emotions Provide Guidance 28
Principle Three: Making Peace in the Present Moment 30
Principle Four I Can Be Happier Now 31
Principle Five: Being Kind and Compassionate to Myself 32
Dialogue of Kindness 33
More Tools for Letting Go 35
Chapter 4 Moving Up the Scale 43
Emotions Shift as We Shift Focus 44
Following Emotional Guidance 47
Steps for Moving Up the Scale 48
Chapter 5 Meditation 51
Meditation Basics 52
Techniques for Seated Meditation 54
Following the Breath 54
Listening to Your Heartbeat 54
Breathing Words 55
Mantra Meditation 55
Auditory Meditations 56
Bowl Meditations 56
Guided Meditations and Visualizations 57
Meditation Immersions 57
Group Meditations 58
Binaural Beats 58
Visual Meditations 58
Walking and Movement Meditations 59
Labyrinths 59
Meditation during Regular Exercise 61
Locations for Meditation 62
Tools for Transformation: "Rest and Recharge" 63
Chapter 6 Movement and Exercise 66
Types of Recommended Exercise 67
Tools for Transformation: Forward and Backward Bending 70
Chapter 7 More Useful Tools 72
Smile 72
Laugh It Up 73
Twelve-Step Recovery Programs 75
Earthing and Electromagnetic Fields 75
Power Down Electronic Fields around You 76
Tone, Sound, and Music 77
More on Nature 78
Tools for Transformation: Soothing with Sound 79
Chapter 8 Breathing and Pranayama 80
Breathing Techniques for Emotional Calm 81
Awareness of Breathing 81
Deep Abdominal Breathing 81
Conscious Breathing 82
Square Breathing 82
Yogic Three-Pan Breath 83
Alternate-Nostril Breathing 84
Heart-Centered Breathing Exercises 86
Chakra Breathing 89
About the Chakras 92
Chapter 9 Nutrition and Emotional Health 95
Listening to Your Body 95
Food for Thought 100
Emotional Eating 101
Mealtime Peace 102
Foods for Calming Nourishment 103
Traditional Fats 103
Cholesterol 105
Protein 107
Chocolate 109
Traditional Food Preparation 111
Soaking Grains and Beans 111
Lacto Fermentation 111
Common Foods That Can Trigger Anxiety 113
Gluten and Grains 113
Sugar, Alcohol, Caffeine, Chemical Food Additives 114
Food Allergies 116
Tools for Transformation: Nutrition and Happiness, or "Letting Go of Dogma and Consulting Your Body" 117
Chapter 10 Nutrients and Amino Acids 119
B-Complex Vitamins 119
Yeast Products and B-Complex 121
Vitamins for Soothing Anxiety 122
Minerals 131
Amino Acids and Their Derivatives 137
Essential Fatty Acids 147
Other Nutrients 149
Chapter 11 Herbs for Natural Well-Being 151
Notes for Co-creation with Herbs 152
Herbal Support by Symptoms 154
Herbs for Anxiety 154
Herbal Stimulants 154
Herbal Sedatives for Insomnia or Agitation 155
Adaptogenic Herbs 155
Herbs for Depression 156
Materia Medica (alphabetized) 159
Common Herbal Preparations 195
Tools for Transformation: Appreciating the Spirit Wisdom of Plants 196
Exercise: Forming Thetapeutic Alliances with Herbs 197
Chapter 12 Traditional Chinese Medicine, Acupuncture, and Acupressure 200
Types of Acupuncture and Acupressure 201
Traditional Chinese Medicine (TCM) 201
Five-Elements Acupuncture 202
Medical Acupuncture or French Energetic Acupuncture 203
Non-needle Techniques 203
Japanese Traditional Acupuncture: Kampo or Meridian Therapy 204
Auriculotherapy 204
Korean Hand Acupuncture 204
Overview of the Traditional Chinese Medical Understanding of Anxiety and Agitation 205
Acupressure 206
Tools for Transformation: Self-Acupressure Massage Points for Emotional Calm 206
The Points 207
Ear, Foot, and Hand Acupressure 218
Chapter 13 Aromatherapy 219
Chapter 14 Homeopathy and Emotional Support 228
What Is Homeopathy? 228
Classical Homeopathy 230
Symptomatic Homeopathy 230
Homotoxicology 231
Anthroposophy 232
Tools for Transformation: Common Homeopathic Remedies for Symptomatic Relief of Anxiety 232
Single Remedies 233
Combination Remedies 236
Chapter 15 Hands-On Techniques for Health 237
Hands-On Osteopathic Healthcare Modalities 237
Cranial Osteopathy 237
Biodynamics of Osteopathy 238
Osteopathy-Based Bodywork Modalities 239
Massage 241
Swedish Massage 241
Shiatsu 241
Tui Na 242
Lomilomi 242
Chi Nei Tsang 242
Manual Lymph Drainage 243
Rosen Method 244
Ear Massage/Ear Reflexology 244
Foot Reflexology 245
The Metamorphic Technique 246
Tools for Transformation: Foot Self-Massage 246
Chapter 16 Color and Light 248
Colors Related to the Chakras 254
Other Colors not Related to the Chakras 260
Tools for Transformation: Playing with Color and Light for Emotional Health 263
Chapter 17 Essences and Other Vibrational Tools 265
What Are Essences? 265
Why Use Vibrational Tools? 266
How Strong Are Essences? 267
How Docs One Work with an Essence? 268
Choosing and Blending Essences 269
Types of Essences 270
Tools for Transformation: Creating Essences 272
Chapter 18 Crystals and Minerals 276
Choosing Stones, Crystals, and Minerals 278
Cleansing Stones Energetically 279
Some Emotional and Spiritual/Metaphysical Properties of Selected Stones 280
Gem Elixirs 285
Chapter 19 Medical and Psychological Overview of Anxiety 286
Anxiety Disorders: A Western Medical Perspective 288
The Seven Most Common Forms of Anxiety Disorders 290
Generalized Anxiety 290
Panic Attacks/Panic Disorder 291
Post-Traumatic Stress Disorder 292
Obsessive-Compulsive Disorder 292
Social Anxiety 293
Phobias 293
Nervous Tics 295
Pharmaceuticals 296
Anxiolytics 297
Beta Blockers 298
Antidepressants 298
Other Medications 299
Chapter 20 Psychotherapy 301
Cognitive Behavioral Therapy 302
Exposure Response Prevention 303
Somatic Psychotherapy 304
Hakomi 304
Somatic Experiencing (SE) 305
Other Somatic Therapies 306
Additional Useful Tools 306
Eye Movement Desensitization and Reprocessing (EMDR) 306
Hypnotherapy 307
Psychodynamic Therapy 307
Chapter 21 Putting It All Together 309
Notes 313
Bibliography 327
About the Author 335
We love independent publishers, but great indie releases have a way of getting past us. Enter the Indie Roundup, a monthly review of new books we’re excited about, from independent, university, and small presses we love. During a month bloated with unrealistic resolutions, January’s Roundup is less about being perfect and more about tweaking our […]
