Table of Contents
Introduction
FEEDING THE GOOD WOLF
MY OWN DANCE WITH ANXIETY
A HEALTHY RELATIONSHIP WITH THE MIND
A UNIQUE RECIPE
1: Am Stressed
I AM STRESSED
THE STRESS WAVE IS COMING
DIVING UNDER
RIDE THE WAVE
THE CASE OF EMILY
PRACTICE: STRESSOR WRITE-OFF
PRACTICE: REFLECTIVE WRITING EXERCISE
Words of Wisdom
2: Why Am I So Anxious?
WHY SO ANXIOUS
FEAR VS. ANXIETY
THE CASE OF OLIVIA
PRACTICE: GETTING TO KNOW MY ANXIETY
PRACTICE: WHERE IN MY BODY
3: Anxiety—My Unwanted Family Member
MY ANXIOUS SIDE
CHINESE FINGER TRAP
DON’T BELIEVE EVERYTHING YOU THINK
OUR RELATIONSHIP WITH ANXIETY
THE CASE OF DAN
PRACTICE: WATERFALL VISUALIZATION
4: I Choose Human Flourishing
EVERY DAY WE CHOOSE
THE PSYCHOLOGY OF HUMAN FLOURISHING
EMOTIONAL INTELLIGENCE
THE CURIOUS LIFE OF A WATER LILY
THE CASE OF PAULA
PRACTICE: EXPRESSIVE WRITING FOR RUMINATION
5: My Mind over Matter
THOUGHTS THEN FEELINGS THEN BEHAVIORS
UNHELPFUL THINKING STYLES
DECLUTTERING THE MIND
PRACTICE: WORKING WITH UNHELPFUL THOUGHTS
PRACTICE: THOUGHT STOPPING
6: I Let Go
WHAT TO LET GO OF
Perfection
Rumination/Worry
Comparison
Guilt
Insecurities
Anger
LETTING GO LIKE NATURE
THE CASE OF DANNY
PRACTICE: LETTING GO OF RUMINATION
PRACTICE: LETTING-GO RITUALS
7: I Mindfully Accept
THE JUDGMENTAL NATURE OF THE MIND
MINDFUL ACCEPTANCE
Baby-steps towards mindful acceptance:
THE ANTIDOTE: CURIOSITY
Becoming curious
DROP THE STORYLINE
PRACTICE: DIALOG WITH RUMI
8: Self-Care, Not Self-ish
SELF-CARE NOT SELF-ISH
Therapy Tip
SELF-COMPASSION
THE HOW OF SELF-COMPASSION
END-OF-LIFE LESSON
PRACTICE: SELF-CARE PRACTICE INVENTORY
PRACTICE: SELF-CARE PLAN
PRACTICE: SELF-COMPASSION EXERCISE
9: Setting Boundaries
BOUNDARIES
BOUNDARY-WEAK TASHA
TAKING RESPONSIBILITY FOR ME
You Are Responsible For
You Are NOT Responsible For
Therapy Tip
HEALTHY BOUNDARIES, HEALTHY LIFE
Healthy Boundary Tips:
Therapy Tip
THE BRIDGE – A BOUNDARY PARABLE
PRACTICE: WHAT’S IN YOUR BACKPACK?
10: The Workings of My Mind
NEUROSCIENCE: THE WORKINGS OF THE MIND
WHO IS THE BOSS?
REWIRE THE ANXIOUS BRAIN
POSITIVE NEUROPLASTICITY
Practices that help rewire your brain:
THE POWER OF METTA
WHY DO METTA?
PRACTICE: TAMING AMY(GDALA)
11: Conditions for Mastering the Mind
IDEAL CONDITIONS FOR MASTERING THE MIND
Uni-tasking
Brain Breaks
NATURE
DECREASE NEGATIVE SELF-TALK AND JUDGMENT
ACCEPTANCE VS. CHANGE AND CONTROL
SLEEP AND FOOD
Sleep
Daily Eating for Improved Mood
Shopping List for Improved Mood
POSITIVE NEUROPLASTICITY
Seek. Savor. Soak
YOUR MINDFUL EVOLUTION
Infant
Toddler
School Age
Adolescent
Young Adulthood
Middle Adulthood
Late Adulthood
Death and Dying
PRACTICE: GRATITUDE PRACTICE
12: My Life Compass
LETTING GO OF IMPERFECTION
CREATING A LIFE COMPASS
VALUES AND THE SHINING LIGHTHOUSE
VICTOR FRANKL’S LOGOTHERAPY
PRACTICE: MY VALUES AND LIFE MISSION
PRACTICE: LISTENING TO MY VALUES INSTEAD
Final Thoughts
THE TOURIST AND THE FISHERMAN
References