Anxiety and Phobia Workbook by Edmund J. Bourne

Author:Edmund J. Bourne
Language: eng
Format: epub, mobi
ISBN: 9781608822034
Publisher: New Harbinger Publications

Summary of Things to Do

What are you willing to do today—and each day—to relax your quest for perfection? Can you let go of some of the demands you put on yourself in order to make time for your ­anxiety recovery program—or simply for rest and relaxation? Each day, find something you would ordinarily do that doesn’t have to get done (such as work or household chores) and defer it to another day.

If excessive need for approval is an important issue, be sure to spend extra time with the chapters on assertiveness and self-esteem in this book. It’s important to work on developing 1) greater self-respect, 2) an ability to nurture yourself, 3) knowledge of your basic rights, and 4) a willingness to ask for what you want. If you suspect that codependency is an issue for you, consult the references on that subject below, or attend a Codependents Anonymous meeting in your area.

Complete the Stress Symptom Checklist to get an idea of your level of stress over the past month. If stress is a real problem, focus on the chapters on relaxation, exercise, and nutrition in this book to get started with a program of stress management. Working on mistaken beliefs (chapter 9) and perfectionism is also important. Consult the references on the subject of stress reduction below.

Learning to let go of the excessive need for control can be a challenge for people who are prone to anxiety. Cultivating a sense of humor and an ability to laugh at life’s limitations is one way to get started. You tend to loosen up as you learn how to laugh and have more fun with your life. Another way to proceed, if you feel so inclined, is to develop your ­spirituality and trust in a Higher Power (see chapter 20).

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