Fix Me

Finalist in the ‘Wellness & Wellbeing’ category at The Business Book Awards 2024

Simple and effective techniques for managing and reducing anxiety

In Fix Me: How to Manage Anxiety and Take Control of Your Life, celebrated psychotherapist Belynder Walia presents a practical and inspiring exploration of the simple steps you can take right now to effectively reduce anxiety in the short and long term, while embarking on an incredible journey of self-discovery. In the book, you’ll learn leading-edge techniques that empower you to take control of anxiety and find useful tools you can implement immediately to reduce your symptoms and discomfort.

Enriched with profound personal narratives and enlightening case histories, Belynder provides relatable experiences which motivate hope. Fix Me offers step-by-step strategies to combat the overwhelming feelings of worthlessness and powerlessness that often accompany anxiety disorders. Following these invaluable guidelines will equip you with the necessary tools to regain control, nurture your self-esteem, and embrace your inner strength. You’ll also find:

• A structured quiz, combined with quick-fix solutions, at the beginning of the book
• A unique perspective focusing on the interconnection between the head, heart, and gut and how you can harmonise them to regulate chemical releases and improve your well-being
• Specific techniques that will help you reduce and manage anxiety without the additional cost and difficulty associated with finding a therapist

Perfect for anyone looking for help in managing the symptoms of anxiety but who finds it challenging or impossible to access qualified mental health care, Fix Me is also an essential resource for those who wish to help loved ones who suffer from serious anxiety.

Preface xiii

Acknowledgements xv

About The Author xvii

Introduction xix

Is Fix Me the Right Book for You? xxi

Assessing Your Mental Health Needs xxi

Learning Style Preferences xxii

Coping Mechanisms and Support Systems xxii

Setting Goals for Mental Health xxiii

Breaking Negative Patterns xxiii

Quick Fixes for Managing Anxiety xxv

Grounding Techniques xxv

Controlled Breathing xxvi

Mindfulness Meditation xxvi

Progressive Muscle Relaxation xxvii

Positive Self-Talk xxvii

Aromatherapy xxvii

Distract Yourself xxviii

1 Anxiety Triggers 1

Understanding Your Motivations 2

Cultivating Self-Awareness 3

References 6

2 The Feeling of Anxiety 7

Loss of Control 9

Trauma and Anxiety 11

The Roots of Anxiety 12

References 20

3 Physical Symptoms of Anxiety 21

The Issue of Chronic Pain 22

Managing Anxiety Due to Pain 26

References 34

4 Three Brains Equilibrium (3BE) 35

The Power of Visualisation 39

3BE Methods 42

Having an Open Mind 42

Practising Empathy 43

Trusting Your Intuition 44

References 47

5 Anxiety and Grief 49

Generational Patterns 52

How to Settle Your Grief 54

Reference 57

6 Pet and Pet Owners’ Anxiety 59

Separation Anxiety 60

Grief-Related Anxiety: Loss of a Pet 63

Reference 68

7 Fear and the Fight, Flight, Freeze, and Fawn Responses 69

Understanding Resilience 70

Managing Fear: The Underlying Root 72

Developing Resilience 75

Practising Control Over Fear 77

References 80

8 Self-Sabotaging Behaviour 81

Unveiling Self-Sabotaging Behaviour 82

The Journey of Self-Reflection 83

The Value of Introspection and Finding Purpose 86

9 Jealousy and Anxiety 93

Playing the Comparison Game 97

Critical Self-Perception 100

10 Self-Relationship Anxiety 105

Know Who You Are 108

Celebrate Who You Are 111

References 115

11 Managing Social Anxiety 117

Fear of Social Situations 119

Confinement and Escape 121

Knowing When You Need Help 123

12 Bullying and Its Effects on Anxiety 129

What Is Bullying? 130

The Impact of Bullying 138

Reference 141

13 Fear of Happiness 143

Having an Attitude of Gratitude 145

Aiming for Progress Not Perfection 148

14 Calming Anxiety Through Mindfulness 153

15 Calming Anxiety Naturally 161

Afterword: Embrace the Power Within 169

Index 173

Belynder Walia, a dedicated psychotherapist, author, and speaker, is on a mission to foster inner harmony through the power of self-relationship and emotional empowerment. Her profound insights and guidance sparks transformative growth, ultimately promoting resilience and well-being. In Fix Me, she shares her expertise and experience to inspire you to manage anxiety and take control of your life.

A reliably effective solution to persistent anxiety.

Chronic and severe anxiety is a scary and overwhelming experience that destroys our ability to enjoy life and maintain healthy relationships. How can anxiety sufferers get a handle on this debilitating condition once and for all?

With insightful and practical guidance from expert psychotherapist Belynder Walia, Fix Me: How to Manage Anxiety and Take Control of Your Life walks you through exactly how you can manage and reduce anxiety in the short and long term. You’ll discover practical and fast tools that combine to create a psychological, physiological, and holistic solution. You’ll also learn to:

• Recover from feelings of distress and loss of control
• Overcome feelings of worthlessness and powerlessness
• Reduce or eliminate symptoms of anxiety and panic
• Support others in their battles with their own anxiety
• Establish a healthy routine that promotes mental well-being

You deserve the best life has to offer by feeling less anxious. Fix Me: How to Manage Anxiety and Take Control of Your Life is an inspiring and hands-on solution to a profoundly challenging problem.