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AWAKE from Anxiety




AWAKE from Anxiety
A 5 Step Program for Dealing with Anxiety and Panic
Using CBT Techniques & Practical Exercises

Why Dealing with Anxiety is Difficult

One of the reasons why people have great difficulty in dealing with anxiety is its paradoxical nature. If you experience severe anxiety then often:

The AWAKE from Anxiety Program presented in the form of an instantly downloadable ebook takes you step by step through the actions and ways of approaching anxiety that are likely to help you cope and deal with your anxious feelings and thoughts and improve the quality of your life.

Trying to Control Your Anxiety

Have you ever noticed how the more you try to control your anxiety the worse it gets?

Have you found that after you think you have discovered a way of dealing with your anxiety it then comes back to you just when you're least expecting it, leaving you feeling even more frustrated, fearful and inadequate?

Does this mean that you should give up completely on trying to do anything about your anxiety? - No, but it means that a different approach to your anxiety may be required.

AWAKE from Anxiety explains what this new approach is and how you can develop it for yourself following a series of exercises.

What is the Worst Thing about Anxiety?

If you experience anxiety or panic, it can prompt some deeply unpleasant symptoms including:

Yet for many people the worst thing about anxiety is not these physical symptoms but the emotions or feelings of worry and the panic and fear.

Curiously, despite this many people focus their attempts to deal with anxiety on tackling the external symptoms of anxiety, using methods such as relaxation techniques. There is nothing wrong with this (and the AWAKE Program includes instruction on where these techniques may be helpful and how to use them), but these techniques for dealing with external symptoms do not address the underlying problem of what is causing the worry, panic and fear.

The Most Helpful Way to Deal with Anxiety and Panic is to Change the Way You Think

If you really want to do something about the feelings of panic and anxiety that you get, then probably the most helpful thing you can do is to address the underlying thought patterns that are causing your fear and worry.

There are a range of possible thoughts that can prompt anxiety and panic.

For example, these thoughts may involve Mind Reading (imagining what other people are thinking about you) in an overly negative way with thoughts such as:

'They can see I'm useless'

'They're laughing at me'

or they may involve Catastrophising (imagining the worst) with thoughts such as:

'I'm going to make a fool of myself'

'I'll be sacked'

or they may involve Putting Yourself Down

'I'll never be good enough'

'I'm a failure'

They may also involve Seeing Brick Walls by thinking that you 'must' (or must not), 'should' or 'have to' act in a certain way or that you 'ought' to get a certain result when actually there is a chance that you will not be able to do so and it may not even be within your control:


'I mustn't mess up this presentation'

'I should be more sociable'

'I should be able to get rid of this anxiety'

'I must get through this situation'

Using CBT to Change the Way You Think

The AWAKE from Panic Program uses accepted and proven techniques from cognitive behavioural therapy (CBT) to help you change the way you think when you are anxious and to deal with the anxious thoughts that you are getting which are what is creating the anxious feelings, fear or worry that you are experiencing.

What is CBT?

Cognitive Behavioural Therapy (CBT) is a practical, easy to understand approach for dealing with situations and times when you are:

The Basic Insight of CBT

CBT recognizes that when we feel anxious about something it is because of the anxious thoughts that are running through our head which may well be causing us to see things totally out of perspective and react by panicking or feeling guilty or ashamed.

CBT sets about helping you to bring your thoughts back into perspective by using a set of helpful practical techniques to assist you in identifying and dealing with your anxous thoughts in a sensible and practical way so that you can improve the quality of your life and make reasonable decisions.

The behavioural element of cognitive behavioural therapy then encourages you to focus on practical actions which you can take to test out what is helpful for you and to gradually improve your situation or responses in a step-by-step approach.

CBT was developed from the ideas of Albert Ellis, the founder of Rational Emotive Behaviour Therapy, and Aaron Beck, the founder of Cognitive Therapy. The techniques and ideas it uses involve identifying distorted or erroneous thinking patterns and learning new ways of thinking to correct the distortions and help you to lead a more enjoyable life.

CBT does not aim to help you 'cure anxiety'. If you were able to cure your anxiety then you might well be dead! Anxiety serves an important evolutionary function in warning you of dangers. A sensible aim for any anxiety program is not to get rid of your anxiety totally since that would leave you vulnerable to genuine risks and dangers but instead to help you to identify when your anxiety is out of proportion to the risk or danger that is presented and to deal with those instances. That is what CBT techniques help you to do and it is one of the key features of the AWAKE Program for Anxiety.

CBT will not cure your anxiety but it will help you to deal with it better by teaching a range of practical techniques, particularly focusing on helping you to adjust your anxious thought patterns, and it will reduce the problem that anxiety presents to you.

Why Use CBT for Anxiety?

If you search around the internet (as you may well already have done) you will be able to find numerous websites offering quick solutions to anxiety, perhaps even in one step or in a proffered solution or cure for anxiety and often justifying themselves by saying that the inventor of the anxiety cure suffered themselves for many years and then miraculously cured themselves using the magical techniques.

CBT doesn't offer a magical cure for anxiety.

What it offers is practical techniques to help you deal with anxious thoughts and anxious behaviour in a way which research shows helps people who suffer from anxiety.

That is why the National Health Service in the UK, for example, has recommended CBT amongst other psychological therapies as a treatment for anxiety. Professional health services and organisations working in the field of mental health recognise that it is effective.

It won't solve all your problems but it will probably help you to deal with them much better.

The AWAKE Program and CBT

The AWAKE Program for Anxiety is constructed using proven CBT techniques.

It challenges many of the common problematic approaches that people sometimes adopt when they trying to deal with anxiety such as:

It also addresses worries that you may have about the fact that you experience anxiety which might lead you to think things such as:

'I am ashamed of the fact that I get anxious all the time. I must beat this fear.'
'I am angry and frustrated by my anxiety - I really want to get rid of it!'
'Other people will think I'm pathetic if I don't do anything to deal with my anxiety but just accept it.'

The 5 Steps of the AWAKE Program

The acronym 'AWAKE' stands for the 5 steps involved in the AWAKE Program:

To help you understand what is meant by each step and how to implement it the ebook AWAKE from Anxiety provides a general introduction to anxiety and CBT and then takes you step by step through the program with guidance and exercises to complete.

'Accept the Anxiety' - the first step of the program - does not mean that you do nothing at all about your anxiety and just resign yourself to the fact of it taking over your life! It is about taking an active attitude towards your anxiety which is different from your natural instinct to try to force it to go away or to try to avoid it. You may have come across this step in other anxiety programs. The difference here is that 'Accept the Anxiety' is just one step in the AWAKE Program for tackling anxiety. The AWAKE from Anxiety ebook explains carefully what is meant by 'Accept the Anxiety' but it doesn't stop there! It goes on to show how that step relates to the other 4 steps in the AWAKE Program and how they work together to give you a set of practical tools and a proven approach to tackling your anxiety or panic.

What the ebook AWAKE from Anxiety gives you

AWAKE from Anxiety: A 5 Step Program for Dealing with Anxiety and Panic
Using CBT Techniques & Practical Exercises
is an instantly downloadable ebook of over 90 pages which takes you clearly and simply through the 5 step program. It:

The ebook also addresses common questions such as:

'Should I tell people about my anxiety or panic attacks?'

and it tackles common beliefs such as the common idea that if only you could discover why you get anxious then surely you would be able to conquer the anxiety'.

The full list of topics covered in the AWAKE from Anxiety Program and the 20 exercises included in the Appendix are listed below:

AWAKE from Anxiety
A 5 Step Program for Dealing with Anxiety and Panic

Contents List

Section 1: What is Anxiety and How Should We Approach It?
Who this Book is for
Why Most People's Approach to Anxiety is Wrong
Getting Anxious about Being Anxious
Searching for Answers
Realising that Anxiety is Normal
Changing Your View of Anxiety and How to Approach it
Demystifying Anxiety
Problems with Particular Approaches to Anxiety
- Devoting a very high proportion of your time to finding a solution
- Trying to avoid anxiety-provoking situations
- Trying to force yourself to go through with anxiety-provoking situations
- Trying to 'solve' your anxiety
The Role of Anxiety in People's Lives
Anxiety as a Warning Mechanism
When the Warning Mechanism goes Wrong
Preliminary Questions about Dealing with Anxiety
Is there a Magic Bullet for Anxiety?
When Should I Consult a Medical Professional Regarding Anxiety?
Should I take Medication for Anxiety?
The Option of Getting Counselling or Coaching for Anxiety

Section 2: CBT & The AWAKE Program for Anxiety
What is Cognitive Behavioural Therapy?
How CBT Started
- Albert Ellis
- Aaron Beck
Important Features of CBT
- Changing Ways of Thinking
- Changing Ways of Acting
- Balance and Realism
- Practical Techniques
- Homework
The AWAKE Program for Anxiety
What is the AWAKE Program?

Step 1: Accept the Anxiety
Problems with Trying Too Hard to Get Rid of Anxiety
Possible Objections to the Recommendation that you Accept Anxiety
Putting Anxiety in Perspective
Exercise 1
What Attitude Should I Have towards Anxiety?
Creating an Anxiety Script
Training Your Mind
Exercise 2
Anxiety and Self Criticism
Exercise 3

Step 2: Watch the Anxiety
Anxiety and Being in Control
Cultivating an Attitude of Detachment and Observation
Watching is not the Same as Simpy Knowing You Are Anxious!
Two Techniques for Observing Anxiety
- Describe yourself and your symptoms using the third person
- Counting automatic thoughts
Mind Reading
Fortune Telling or Catastrophising
Keeping a CBT Diary
Aspects to Include in your CBT Diary
Example of a Completed CBT Diary
Exercise 4
Breathing Techniques
Exercise 5
Summary: What is involved in Watching Your Anxiety?

Step 3: Alter Your Habitual Response
The Paradox of Anxiety
7 Case Studies Showing People Altering their Habitual Response
Exercises 6-9
Additional Tips
How Am I Making Myself More Anxious?
Should I Tell People about my Anxiety?
Exercises 10-11
Cue-Controlled Relaxation
- Anchoring a Trigger or Cue for Relaxation
Exercise 12
Summary: Experimenting with Doing Something Different

Step 4: Keep a Healthy Balanced Lifetyle and Keep up with Day to Day Activities
(a) Keeping a Healthy Balanced Lifestyle
Some Basic Principles for keeping a Healthy Balanced Lifestyle
Healthy Routines
Pay Attention to Your Priorities
Goal Setting and Monitoring
Give Yourself Permission to Relax
Dealing with Anxious or Guilty Thoughts
Top tips on Life Balance in relation to Anxiety
Exercise 13

(b) Keeping up with Day to Day Activities
Reasons Why it is Good to Keep up with Day to Day Activities
One Time When You Should Hold Back on Daily Activities
Some Points to Remember in Doing your Daily Activities
What to Do if You are Not Sure How to Occupy Yourself
Exercise 14
What to Do if You are Anxious about Doing Daily Activities
The 'As If' Technique
Exercise 15
Summary: Life Balance & Keeping up with Day to Day Activities

Step 5: Empower Yourself with Balancing Thoughts
What are Balancing Thoughts?
Testing Balancing Thoughts
Higher Level Anxieties & Lower Level Anxieties
Learning How to Create Balancing Thoughts
4 Basic Techniques for Creating Balancing Thoughts
Balancing Thoughts - Preliminary Examples
Exercise 16
Mind Reading (revisited)
Fortune Telling or Catastrophising (revisited)
Exercise 17
What if You Can't Find a Balancing Thought that Helps You?
Holding a Dialogue with Yourself!
Getting to the Heart of your Anxiety
Competence, Acceptance and Being in Control
Exercise 18
Appraising Your Core Beliefs
Moderating Your Core Beliefs
Exercise 19
Moderating 'Shoulds' and 'Oughts'
Creating Balancing Thoughts for Core Beliefs

Postcript: Putting It All Together
Creating Your Project Plan
Setting Outcomes relating to Anxiety
Adopting an Experimental Attitude
Project Name
Following Your Project Plan
Exercise 20
Valuing Yourself

Appendix - Useful Exercises & Forms


About the Author

AWAKE from Anxiety is written by Self-Help Author David Bonham-Carter who specialises in the use of CBT and other practical techniques to help people deal with distorted and negative thinking patterns and address difficulties such as:

David worked for many years in the UK as a social worker before becoming a professional life coach in private practice for several years. He now focuses on sharing useful coaching and CBT techniques through self-help guides.

What People Say about The AWAKE Program

"I've now made a sea change in my approach. I was barking up the wrong tree previously concentrating too much on trying to control physiological symptoms. Now I am following the AWAKE acronym. It's helping to take the pressure off me and I'm feeling a lot better."
- Tamara

"I am carrying around the AWAKE acronym in my work bag with some positive affirmations. The parts that have helped me most so far have been the A for Acceptance, the W and the E. I have learned that acceptance of my state of mind whether that be anxiety, negative thoughts about myself or whatever, is the first step towards not being dominated by it. I have found the Altering Your Habitual Response quite challenging as might be expected but that's a good reason to keep reminding myself of it. Having said that on one occasion when I did employ this it led to a very positive and significant outcome for me...

... The balancing thoughts have helped enormously in work situations and I have used them to address rumination about small mistakes or weaknesses which have often kept me awake during the night and led to me being less effective the next day. They have helped me to manage work relationships by lessening my tendency to "catastrophise" and "mind read". I feel much calmer at work and more aware that I am doing everything to the best of my ability and in the time I have available." - Sue

"Before trying out these ideas I couldn't go out without worrying. Now I'm much more able to enjoy myself and I don't worry so much about myself." - Richard

"I'm pleased that I've now taken on board the tips about acceptance. I'm trying to look at situations in the different ways suggested and it's helping me to feel better generally." - Rachel

"I've realised that my instincts about what to do when I was anxious were completely wrong! It's been hard work to change but it's been worth it. The 'Alter Your Habitual Response' and the Balancing Thoughts have been especially helpful for me." - Steve

"I have just started reading your AWAKE from Anxiety ebook and already the AWAKE from Anxiety program has really resonated with me. It got me thinking about how I'm dealing with my anxiety. I make so much of it and have this perception that I shouldn't be anxious and the ebook has helped with that. The bit about anxiety and perfectionism made a lot of sense and just starting on one of the simple exercises - looking at what went well at the end of the day rather than always thinking about the negative moments - has already really helped. I am looking forward to reading more."
- Sarah


AWAKE from Anxiety - Purchase Price

The AWAKE from Anxiety Program is provided as an eBook covering all the steps and the exercises to work through.

You can purchase the AWAKE from Anxiety eBook in US Dollars or GB Pounds Sterling.

The cost for it including all the practical exercises in US Dollars is just $17.99 or in GB Pounds Sterling just £11.99. It is available online for immediate download in PDF format.

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When you purchase the ebook program AWAKE from Anxiety from this website, you will receive immediately a link to download the eBook in PDF format. The eBook encourages you to adopt an experimental attitude and try suggested techniques out. certain things out. Your purchase is covered by a MONEY BACK GUARANTEE. If you try out the techniques suggested in the ebook program AWAKE from Anxiety and find that they don't work for you at all, then simply ask for your money back within 15 days and you will be given a full refund. No questions asked.

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