Table of Contents
Foreword Kristene A. Doyle, Ph.D., Sc.D. ix
Acknowledgments xi
1 Why I Am Convinced That You Can Control Your Anxiety Before It Controls You 1
2 What Anxiety Is and How It Often Controls You 13
3 Luckily, Most of Your Anxiety Is Self-Created and Can Be Uncreated 23
4 Irrational Beliefs That Make You Anxious 32
5 Disputing Your Anxiety-Creating Irrational Beliefs 46
6 Using Rational Coping Self-Statements 61
7 Using Positive Visualization and Modeling 66
8 Using Cost-Benefit Analysis to Control Your Anxiety 69
9 Using Educational Methods to Control Your Anxiety 72
10 Using Relaxation and Cognitive Distraction Methods 75
11 Using Reframing Methods 77
12 Using Problem-Solving Methods to Control Your Anxiety 80
13 Using Unconditional Self-Acceptance (USA) 83
14 Using Unconditional Acceptance of Others to Control Your Anxiety 94
15 Using Rational Emotive Imagery 107
16 Using Shame-Attacking Exercises to Control Your Anxiety 112
17 Some Forceful and Dramatic Methods of Controlling Your Anxiety 122
18 Firmly Convincing Yourself of Your Rational and Self-Helping Beliefs 133
19 Using a Sense of Humor to Control Your Anxiety 139
20 Using Exposure and Behavioral Desensitization 149
21 Tolerating and Staying in Anxiety-Provoking Situations 159
22 Using Reinforcement Methods to Control Your Anxiety 164
23 Using Penalties to Control Your Anxiety 170
24 Using the Method of Fixed Role-playing to Control Your Anxiety 173
25 What About Biology and the Use of Medications? 177
26 A Remarkably Efficient Way to Control Your Anxiety Before It Controls You 181
27 104 Rational Maxims to Control My Anxious Thinking 189
28 62 Rational Maxims to Control My Anxious Feelings and My Bodily Reactions to Anxiety 206
29 65 Rational Maxims to Help Me Act Against My Discomfort Anxiety and My Irrational Fears 217
Selected References 226
Index 237