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

Discover How Cognitive Behavioral Therapy Techniques Can Help You to Deal with Anxiety and Panic

 

Symptoms of Anxiety

It is sometimes said that anxiety involves a triggering of the body's natural Fight or Flight response. When you perceive something as a danger or a threat, your body responds in certain ways. For example, the following may be symptoms of anxiety:

If there is a realistic danger or risk to you then these reactions are a normal, healthy response and once the danger has passed they subside.
 
Difficulties arise when your perception of the threat or danger is distorted or mistaken. In these circumstances you may experience the physical signs of anxiety in a situation where a neutral observer might say that there is no need for you to fight or flee. If this is happening frequently or over a sustained period of time then you are likely to experience significant levels of stress, with potential emotional and physical consequences such as difficulty sleeping, inability to relax, feeling constantly under pressure and feeling negative about yourself or your abilities.  

Typical Responses to Anxiety

The 3 most typical responses to anxiety are probably:

  1. To try to fight through anxiety and force yourself to get through anxious situations or
  2. To avoid anxiety-provoking situations or
  3. To spend most of your time looking for a solution for your anxiety or panic.

Problems with Typical Responses to Anxiety

The problems with the 3 approaches above are:

What Can You Do About Anxiety?

The AWAKE Program offers a different way of dealing with anxiety:

  1. Instead to being encouraged to fight anxiety you are taught how to accept it. This doesn't mean that you do nothing about it at all but it means that you adopt a different psychological approach to it which is more productive.
  2. Instead of avoiding anxiety-provoking situations you are given exercises to help you to alter your typical behavior in anxious situations.
  3. Instead of spending most of your time looking for a solution for your anxiety and panic you are encouraged to follow the AWAKE Program which involves:

    (a) Using specific techniques to deal with anxious thoughts and situations and

    (b) Remembering to do positive things with your life and not just focusing on anxiety all the time!

The New Approach to Anxiety offered by the AWAKE Program

The AWAKE Program offers a different way of dealing with anxiety by using cognitive behavioral techniques and ideas to help you change your way of thinking.

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) is a counselling or coaching model for helping people to deal with emotional difficulties or make practical changes in their life. It has been used successfully to help people suffering from anxiety, stress, depression and other difficulties. It can also be used if you have a negative mindset to help you think differently.

It rests on the view that how we think influences how we feel and how we act.

Thus if your mind is continually filled with negative thoughts, it is likely that you will feel stressed, anxious or depressed and you may well also find it difficult to act in positive constructive ways.

CBT works by looking at the negative or anxious thought patterns you are getting into and helping you to put them in perspective or balance them in a rational, sensible way.

It is your anxious thoughts that cause you to feel anxious.

Although CBT is a modern way of combatting anxiety, depression and stress, its originis could be said to go right back to the ancient Greeks and the Greek philosopher Epictetus who held that:

'Men are disturbed not by things, but by the view which they take of them.'

Of course this applies not just to men but to women too!

Anxiety is a symptom of the view you are taking of the situation you are in.

CBT Techniques

CBT gives you techniques for:

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 which correct the distortions and lead to a more balanced life.

In the UK CBT is one of the most well known of the 'psychological therapies' advocated within the National Health Service for producing effective results with people suffering from anxiety and mild depression.

CBT techniques can also be used successfully with people who would not be classified as suffering from an anxiety disorder such as generalised anxiety or panic disorder or social phobia but who are simply anxious or stressed fromy day to day worries or have difficulties with low self esteem or assertiveness.

The AWAKE Program uses proven Cognitive Behavioural Therapy (CBT) techniques as part of its method for dealing with anxiety and in particular to help you change your thought patterns.

What Type of Thoughts Create Anxiety?

There are a variety of types of thought that can create anxiety or panic.

For example, these thoughts may involve Fortune Telling or Catastrophising (imagining the worst) with thoughts such as:

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

'I'll be sacked'

or they 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'
or

'They're laughing at me'

 

Self Criticism

If you are anxious you may also find that you tend to heavily self critical with negative self talk such as:

'I'my always letting people down'

or

'I'm a failure'

You may also put pressure on yourself by telling yourself frequently that you ought to act in certain ways or be a certain way. If you don't meet up with this image of how you should be then you get despondent and in worrying about it you may get very anxious or even panic:

Examples:

'I must do this presentation well'

'I shouldn't be so anti-social'

'I must get through this situation or else everyone will laugh at me'

How CBT (Cognitive Behavioral Therapy) Techniques Can Help

One thing that CBT does to help you deal with anxious or negative thoughts is to teach you how to create constructive self talk, known as Balancing Thoughts, to deal with your anxious thoughts.

The AWAKE Program includes techniques for creating Balancing Thoughts.

Creating Balancing Thoughts

Balancing Thoughts are statements you say to yourself to help you put your anxiety in perspective.

This is not the same as positive thinking. It is more about realistic thinking or constructive thinking.

Examples

For example, someone who is anxious about giving a presentation might have the thought:

''I'm going to make a fool of myself with this presentation."

A possible Balancing Thought they might come up with as a realistic statement to say to themself to help put the anxious thought in perspectie might be:

"Usually you get through presentations OK even though you get anxious so the chances are you will get through this one."

or another possible Balancing Thought in the same situation might be:

"Even if you don't do the presentation very well, it's not the end of the world. On a scale of 1-10 where 10 is the most serious problem you could have, this rates about 3 or 4. Try to break the presentation down into short sections and aim to get through them one at a time."

The Balancing Thoughts that are likely to be appropriate for you will depend on your particular situation and the anxieties that you experience. The AWAKE Program takes you through the different ways in which you can create Balancing Thoughts so that you can find the way(s) which are most appropriate for you and which produce the best outcome for you.

Putting Your Thinking in Context

Balancing Thoughts are one of the most helpful ways in which you can address your anxiety, but on their own they are unlikely to be enough.

From the AWAKE Program as set out in AWAKE from Anxiety, you will also benefit from:

Making CBT Easy to Understand

The AWAKE Program as explained in AWAKE from Anxiety brings the principles of CBT into a format which is easy for anyone to understand and covers all the crucial aspects of dealing with anxiety that are described above.

The AWAKE Program gives you simple practical exercises to follow and explains the five steps of the AWAKE Program one by one in simple, clear language with examples from real life coaching situations where relevant.

The 5 steps of the AWAKE Program

The 5 Steps of the AWAKE Program are:

  1. Accept the anxiety
  2. Watch the anxiety
  3. Alter your habitual response
  4. Keep a healthy balanced lifestyle and keep up with day to day activities
  5. Empower yourself with Balancing Thoughts

These 5 steps give a simple framework for developing an effective approach to anxiety.

Understanding how to implement each of the 5 steps and what its significance and importance is, requires careful reading of the AWAKE from Anxiety guide. You need to follow the exercises that are included for you.

Once you follow the guide and start to implement the 5 steps, it will help you to:

What the ebook AWAKE from Anxiety gives you

The ebook AWAKE from Anxiety presents the AWAKE Program in a way that is clear and easy to follow so that you can understand the approaches and CBT techniques that will help you to deal with your anxiety.

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.

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
Introduction
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
Summary: What Does 'Accept the Anxiety' Mean?

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
Summary

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.

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. It now costs only $17.99!

The program can:

Guarantee

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 author is confident that the techniques set out in AWAKE from Anxiety will help you and therefore offers a MONEY BACK GUARANTEE: if you try out the techniques suggested in the ebook program AWAKE from Anxiety and are not happy with the results, then simply ask for your money back within 15 days and you will be given a full refund. No questions asked.

What People Say about The AWAKE Program

"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'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

"An excellent Survival Guide!" - Tom

"I was nervous about some interview for jobs that I was going for. David's techniques helped to settle my anxiety and I felt more confident going into the interviews. The feedback I got was that I had interviewed well and I got the job I wanted!" - Claire

 

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