{"product_id":"managing-anxiety-with-mindfulness-for-dummies-isbn-9781118972526","title":"Managing Anxiety with Mindfulness For Dummies","description":"\u003cb\u003eDon't panic!\u003c\/b\u003e  \u003cp\u003e\u003ci\u003eManaging Anxiety with Mindfulness For Dummies\u003c\/i\u003e is a practical guide to overcoming your worries and minimising anxiety using mindfulness techniques. The National Health Service and the National Institute for Care and Excellence recommend mindfulness as a legitimate treatment for anxiety, and its also been proven to alleviate stress, depression, low self-esteem, and insomnia. This book explains the benefits of mindfulness, and how it can help you face your fears and defeat persistent, irrational worries. Learn how to break the anxiety cycle with an optimistic approach, live in the present moment, and manage your thoughts using the fundamental techniques of mindfulness therapy. This friendly guide will accompany you every step of the way as you understand your anxiety, identify solutions to your problem, maintain your gains, and avoid relapse.\u003c\/p\u003e \u003cp\u003eOver three million people in the UK suffer from Generalised Anxiety Disorder, with millions more experiencing phobias, OCD, and panic disorders. Anxiety is potentially debilitating, but many people are daunted by navigating the health system and thus fail to seek treatment. This book provides a way for you to begin managing your symptoms at home, using simple techniques that can help change the way you think, feel, and act.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eUnderstand what anxiety is, and the common causes\u003c\/li\u003e \u003cli\u003eEmploy mindful self-compassion to alleviate symptoms\u003c\/li\u003e \u003cli\u003eDiscover mindful attitudes and practise mindful mediation\u003c\/li\u003e \u003cli\u003eTransform unhealthy habits into anxiety-busting self-care\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eMindfulness can help you break free of the downward spiral of negative thought and action, and make positive choices that support your wellbeing. If you're tired of being anxious and long for a brighter outlook, \u003ci\u003eManaging Anxiety with Mindfulness For Dummies\u003c\/i\u003e provides a wide range of effective techniques to help you enjoy a calmer and happier life.\u003c\/p\u003e \u003cp\u003e\u003cb\u003eIntroduction 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 1\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 2\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 3\u003c\/p\u003e \u003cp\u003eBeyond the Book 3\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 4\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart I: Getting Started with Managing Anxiety 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Peering into the World of Anxiety 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eComparing Fear, Excitement and Anxiety 7\u003c\/p\u003e \u003cp\u003eInvestigating fear 8\u003c\/p\u003e \u003cp\u003eClarifying the difference between anxiety and excitement 8\u003c\/p\u003e \u003cp\u003eDiscovering the Effect of Anxiety on the Mind 9\u003c\/p\u003e \u003cp\u003eFinding out the Physical Effects of Anxiety on Bodily Functions 10\u003c\/p\u003e \u003cp\u003eUnderstanding the Fight‐or‐Flight Response 11\u003c\/p\u003e \u003cp\u003eExploring Why Thinking Negatively Is a Natural Human Trait 12\u003c\/p\u003e \u003cp\u003eRecognising Whether Your Anxiety Is Normal or Severe 13\u003c\/p\u003e \u003cp\u003eSuffering from excessive anxiety 13\u003c\/p\u003e \u003cp\u003eAccepting that mild anxiety can be helpful 14\u003c\/p\u003e \u003cp\u003eApplying Mindfulness to Your Anxiety 15\u003c\/p\u003e \u003cp\u003eDefining mindfulness 15\u003c\/p\u003e \u003cp\u003eDiscovering how mindfulness can help your anxiety 17\u003c\/p\u003e \u003cp\u003eTrying out a mindful exercise 19\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Finding Out the Common Causes of Anxiety. 21\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eExploring Common Causes of Anxiety 21\u003c\/p\u003e \u003cp\u003eDiscovering your biology and your anxiety 22\u003c\/p\u003e \u003cp\u003eFinding out the stress factor 23\u003c\/p\u003e \u003cp\u003eThinking causes most anxiety 23\u003c\/p\u003e \u003cp\u003eUnderstanding the Influences Affecting Your Anxiety 25\u003c\/p\u003e \u003cp\u003eConsidering the effect of childhood experience 25\u003c\/p\u003e \u003cp\u003eExploring self‐perception’s impact on anxiety 26\u003c\/p\u003e \u003cp\u003eRefusing to identify yourself with anxiety 27\u003c\/p\u003e \u003cp\u003eEnjoying the benefits of socialising 28\u003c\/p\u003e \u003cp\u003eRealising How Modern‐Day Living Can Affect Your Anxiety 29\u003c\/p\u003e \u003cp\u003eStopping negative media from affecting your anxiety 29\u003c\/p\u003e \u003cp\u003eReducing the adverse impact of technology on your anxiety 30\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart II: Learning More about Mindfulness for Anxiety 33\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Discovering Mindful Attitudes Toward Anxiety. 35\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDiscovering Your Starting Attitude 35\u003c\/p\u003e \u003cp\u003eUnderstanding the Benefits of Mindfulness 36\u003c\/p\u003e \u003cp\u003eLet’s get physical: Benefitting your health 36\u003c\/p\u003e \u003cp\u003eTake me, as I am: Appreciating the power of acceptance 38\u003c\/p\u003e \u003cp\u003eOpen up your eyes: Focusing on an open mind 39\u003c\/p\u003e \u003cp\u003eI’ve got the power!: Discovering the strength of the present moment 40\u003c\/p\u003e \u003cp\u003eWe’re absolute beginners: Seeing the world with a beginner’s mind 42\u003c\/p\u003e \u003cp\u003eChallenging Preconceived Ideas about Mindfulness and Meditation 43\u003c\/p\u003e \u003cp\u003eCommon Misconceptions 44\u003c\/p\u003e \u003cp\u003eLetting go of control doesn’t mean giving up 44\u003c\/p\u003e \u003cp\u003ePractising meditation is for everyone 45\u003c\/p\u003e \u003cp\u003eViewing Mindfulness as a Way of Living 46\u003c\/p\u003e \u003cp\u003eIntroducing the Mindful Breathing Exercise 47\u003c\/p\u003e \u003cp\u003ePractising the mindful breathing exercise 47\u003c\/p\u003e \u003cp\u003eEnjoying the benefits of mindful breathing 48\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Managing Your Thoughts Mindfully. 51\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAccepting That Thoughts Impact Your Mind and Body 52\u003c\/p\u003e \u003cp\u003eLetting up on your mind 52\u003c\/p\u003e \u003cp\u003eGiving your body a break 53\u003c\/p\u003e \u003cp\u003eBringing Mindful Attention and Curiosity to Your Thoughts 53\u003c\/p\u003e \u003cp\u003eConsidering the effect of mindful attention on your thoughts 54\u003c\/p\u003e \u003cp\u003eTrying different mindful metaphors 55\u003c\/p\u003e \u003cp\u003eUnderstanding That Thoughts Aren’t Necessarily Facts 55\u003c\/p\u003e \u003cp\u003eDiscovering that thoughts are just thoughts 56\u003c\/p\u003e \u003cp\u003eIdentifying yourself as separate from your thoughts 56\u003c\/p\u003e \u003cp\u003eAccepting your thoughts with nonjudgemental awareness 57\u003c\/p\u003e \u003cp\u003eDealing with unhelpful or disturbing thoughts 58\u003c\/p\u003e \u003cp\u003eDiscovering the Breathing‐Space Meditation 59\u003c\/p\u003e \u003cp\u003ePractising the breathing space meditation 59\u003c\/p\u003e \u003cp\u003eFinding out the benefits and use of the breathing space meditation 60\u003c\/p\u003e \u003cp\u003eDiscovering when to practise the breathing space meditation 61\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Practising Deeper Mindfulness Meditations for Anxiety. 63\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIntroducing the Body Scan Meditation 64\u003c\/p\u003e \u003cp\u003eDiscovering the benefits and purpose of the body scan 64\u003c\/p\u003e \u003cp\u003ePractising the body scan 65\u003c\/p\u003e \u003cp\u003eOvercoming common difficulties that arise with the body scan 68\u003c\/p\u003e \u003cp\u003eIntroducing the Sitting Meditation 70\u003c\/p\u003e \u003cp\u003eDiscovering the purpose and benefits of the sitting meditation 70\u003c\/p\u003e \u003cp\u003ePractising the sitting meditation 71\u003c\/p\u003e \u003cp\u003eOvercoming difficulties with the sitting meditation 73\u003c\/p\u003e \u003cp\u003eDiscovering Mindful Imagery Meditations for Anxiety 74\u003c\/p\u003e \u003cp\u003ePractising the clouds in the sky visual meditation 75\u003c\/p\u003e \u003cp\u003eStanding tall with the mountain meditation 75\u003c\/p\u003e \u003cp\u003eSavouring the Mindful Eating Meditation 76\u003c\/p\u003e \u003cp\u003ePractising mindful eating 76\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Using Mindful Self‐Compassion and Kindness for Anxiety 79\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding Loving‐Kindness 79\u003c\/p\u003e \u003cp\u003eAccepting the importance of being kind to yourself 80\u003c\/p\u003e \u003cp\u003ePractising loving‐kindness for yourself 80\u003c\/p\u003e \u003cp\u003eWell‐wishing loving‐kindness for others 82\u003c\/p\u003e \u003cp\u003eFacing common issues with the loving‐kindness meditation 84\u003c\/p\u003e \u003cp\u003eLetting Go of the Perfectionist 84\u003c\/p\u003e \u003cp\u003eInvestigating what being a perfectionist really means 84\u003c\/p\u003e \u003cp\u003eAccepting yourself as already perfect 85\u003c\/p\u003e \u003cp\u003eDiscovering Compassion for Yourself and Others 87\u003c\/p\u003e \u003cp\u003eBeing compassionate towards yourself 88\u003c\/p\u003e \u003cp\u003eShowing compassion towards others 89\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Journeying from Excessive Anxiety to Mindful Wellbeing. 91\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eStarting the Journey at the Edge of the Forest 92\u003c\/p\u003e \u003cp\u003eSeeing the wood despite the trees: Difficulties along the way 93\u003c\/p\u003e \u003cp\u003eUnderstanding the journey of a lifetime 94\u003c\/p\u003e \u003cp\u003eKeeping a Journal to Strengthen Your Practice 95\u003c\/p\u003e \u003cp\u003eWriting a journal to help your mindfulness practice 96\u003c\/p\u003e \u003cp\u003eUsing the journal to monitor your progress 96\u003c\/p\u003e \u003cp\u003eEnjoying the Vital Support of Other People 97\u003c\/p\u003e \u003cp\u003eAsking family members to cooperate 97\u003c\/p\u003e \u003cp\u003eGaining group support 99\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart III: Applying mindfulness every day for anxiety 101\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Living Mindfully Day‐to‐Day 103\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEngaging in Daily Mindfulness Meditations 103\u003c\/p\u003e \u003cp\u003eDrinking tea mindfully 104\u003c\/p\u003e \u003cp\u003eMaking time for mindfulness in a busy lifestyle 105\u003c\/p\u003e \u003cp\u003eIncorporating mindful eating into everyday life 107\u003c\/p\u003e \u003cp\u003eCultivating a joyful commute 108\u003c\/p\u003e \u003cp\u003eMaintaining Positive Relationships 109\u003c\/p\u003e \u003cp\u003eBeing with friends and family 109\u003c\/p\u003e \u003cp\u003eSustaining positive relationships with colleagues 110\u003c\/p\u003e \u003cp\u003eDealing with Difficult Relationships 111\u003c\/p\u003e \u003cp\u003eHandling problems with a significant other 111\u003c\/p\u003e \u003cp\u003eManaging a daily workload mindfully 113\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Changing Unhealthy Habits to Healthy Ones to Combat Anxiety. 115\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCutting Down on Stimulants and Certain Drugs 116\u003c\/p\u003e \u003cp\u003eReducing caffeine intake with mindfulness 116\u003c\/p\u003e \u003cp\u003eReducing the use of harmful nonprescription drugs 117\u003c\/p\u003e \u003cp\u003eChoosing to drink less alcohol 118\u003c\/p\u003e \u003cp\u003eLooking after Yourself Physically 118\u003c\/p\u003e \u003cp\u003eMoving your body mindfully 119\u003c\/p\u003e \u003cp\u003eCreating a healthy diet 120\u003c\/p\u003e \u003cp\u003eGetting into a regular sleeping pattern 121\u003c\/p\u003e \u003cp\u003eAvoiding Overuse of Technology at Home 123\u003c\/p\u003e \u003cp\u003eNot watching TV last thing before bed 123\u003c\/p\u003e \u003cp\u003eTurning off your computer and mobile phone early 123\u003c\/p\u003e \u003cp\u003eMotivating Yourself to Meditate 124\u003c\/p\u003e \u003cp\u003eTaking things one breath at a time 124\u003c\/p\u003e \u003cp\u003eForgiving yourself for the occasional slip 125\u003c\/p\u003e \u003cp\u003eRewarding yourself every so often 125\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Taking the Next Step in Your Mindfulness Practice. 127\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDetermining Whether Your Anxiety Needs Medical Attention 128\u003c\/p\u003e \u003cp\u003eLooking at the length of time 128\u003c\/p\u003e \u003cp\u003eConsidering the level of intensity 129\u003c\/p\u003e \u003cp\u003eInvestigating the impact on your life and behaviour 130\u003c\/p\u003e \u003cp\u003eEngaging in an Eight‐Week Mindfulness Course 130\u003c\/p\u003e \u003cp\u003eDiscovering the eight‐week course 131\u003c\/p\u003e \u003cp\u003ePractising the course alone 132\u003c\/p\u003e \u003cp\u003eFinding a course to join 133\u003c\/p\u003e \u003cp\u003eLocating a mindfulness coach or therapist to guide you 134\u003c\/p\u003e \u003cp\u003eUsing Mindfulness with Other Forms of Therapy 134\u003c\/p\u003e \u003cp\u003eChanging how you think: Benefits of CBT for anxiety 136\u003c\/p\u003e \u003cp\u003eManaging the use of prescribed medication with mindfulness 138\u003c\/p\u003e \u003cp\u003eExpanding Your Mindfulness Practice 139\u003c\/p\u003e \u003cp\u003eTaking mindful retreats to move forward 139\u003c\/p\u003e \u003cp\u003eDiscovering other helpful organisations 141\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart IV: The Part of Tens 143\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Ten Simple Mindfulness Exercises for Managing Anxiety 145\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBeing Mindful in Nature 145\u003c\/p\u003e \u003cp\u003eCarrying out a Mini Body Scan Meditation 146\u003c\/p\u003e \u003cp\u003eTrying out a Mini Sitting Meditation 148\u003c\/p\u003e \u003cp\u003eBreathing Mindfully 149\u003c\/p\u003e \u003cp\u003ePractising a Mini Loving‐Kindness Meditation 149\u003c\/p\u003e \u003cp\u003eListening Mindfully 150\u003c\/p\u003e \u003cp\u003eCooking Mindfully 151\u003c\/p\u003e \u003cp\u003eWalking Mindfully 151\u003c\/p\u003e \u003cp\u003eStretching Mindfully 152\u003c\/p\u003e \u003cp\u003eCleaning Mindfully 153\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: Ten Mindful Attitudes for Easing Anxiety. 155\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePractising Present‐Moment Awareness 155\u003c\/p\u003e \u003cp\u003eHelping Your Beginner’s Mind to Blossom 156\u003c\/p\u003e \u003cp\u003eSpotting Your Tendency to Judge 158\u003c\/p\u003e \u003cp\u003eConsidering Curiosity 159\u003c\/p\u003e \u003cp\u003eOpening up to Anxiety 160\u003c\/p\u003e \u003cp\u003eDeveloping Self‐Compassion 160\u003c\/p\u003e \u003cp\u003ePursuing Patience – without Rushing 161\u003c\/p\u003e \u003cp\u003eOperating with Optimism 161\u003c\/p\u003e \u003cp\u003eGenerating Gratitude 162\u003c\/p\u003e \u003cp\u003eAllowing Acceptance to Grow 163\u003c\/p\u003e \u003cp\u003eIndex 165\u003c\/p\u003e  \u003cp\u003e\u003cb\u003eJoelle Jane Marshall\u003c\/b\u003e is a freelance speaker and mindfulness coach who works closely with fellow \u003ci\u003eMindfulness For Dummies\u003c\/i\u003e coauthor Shamash Alidina on workshops for 'Mindfulness and Overcoming Fear'. She trained in mindfulness with Shamash and meditates and practices yoga regularly.    \u003c\/p\u003e\u003cp\u003e\u003cb\u003e\u003ci\u003eLearn to:\u003c\/i\u003e\u003c\/b\u003e  \u003c\/p\u003e\u003cul\u003e \u003cli\u003eDiscover mindful attitudes toward anxiety\u003c\/li\u003e \u003cli\u003eUse mindful self-compassion and kindness for anxiety\u003c\/li\u003e \u003cli\u003ePractise mindfulness meditations for anxiety\u003c\/li\u003e \u003cli\u003eTransform unhealthy habits into healthy ones to help combat anxiety\u003c\/li\u003e \u003c\/ul\u003e  \u003cp\u003e\u003cb\u003eTake a deep breath—and get your life back\u003c\/b\u003e  \u003c\/p\u003e\u003cp\u003eThere's no time like the present to break free of the downward spiral of negative thoughts and actions that feed anxiety—and this guide shows you how. Inside, you'll find sensitive and authoritative guidance on overcoming your worries and minimising anxiety. These proven mindfulness techniques can help you face your fears, defeat persistent, irrational worries and finally slay the anxiety beast.  \u003c\/p\u003e\u003cul\u003e \u003cli\u003e\n\u003cb\u003eThe monkey mind\u003c\/b\u003e — get familiar with the fight-or-flight response and understand anxiety's effect on your physical and mental well-being\u003c\/li\u003e \u003cli\u003e\n\u003cb\u003eManage your thoughts mindfully\u003c\/b\u003e — get to know the benefits of mindfulness and use it to manage your anxiety\u003c\/li\u003e \u003cli\u003e\n\u003cb\u003eOne day at a time\u003c\/b\u003e — engage in daily mindfulness meditations to deal with difficult situations, cultivate positive relationships, change unhealthy habits and combat anxiety\u003c\/li\u003e \u003cli\u003e\n\u003cb\u003eIt starts within\u003c\/b\u003e — use mindfulness to change your attitude toward anxiety and regain control of your life\u003c\/li\u003e \u003c\/ul\u003e  \u003cp\u003e\u003cb\u003eOpen the book and find:\u003c\/b\u003e \u003c\/p\u003e\u003cul\u003e \u003cli\u003eCommon causes of anxiety\u003c\/li\u003e \u003cli\u003eThe many benefits of mindfulness\u003c\/li\u003e \u003cli\u003eBreathing exercises and meditations\u003c\/li\u003e \u003cli\u003eHow keeping a journal can strengthen your mindfulness practice\u003c\/li\u003e \u003cli\u003eWhy you should cut down on stimulants\u003c\/li\u003e \u003cli\u003eThe importance of practising present moment awareness\u003c\/li\u003e \u003cli\u003eTen simple mindfulness exercises for managing anxiety\u003c\/li\u003e \u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989562474725,"sku":"NP9781118972526","price":18.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781118972526.jpg?v=1761784607","url":"https:\/\/k12savings.com\/products\/managing-anxiety-with-mindfulness-for-dummies-isbn-9781118972526","provider":"K12savings","version":"1.0","type":"link"}