Books on Anxiety

Books on Anxiety

Babior, Shirley, LCSW, MFCC, Goldman, Carol, LICSW, Overcoming Panic, Anxiety & Phobias, New Strategies to Free Yourself from Worry and Fear (Whole Person Associates, Duluth, MN) 1996

Babior and Goldman use a cognitive approach in dealing with anxiety and panic attacks. They encourage positive self-talk and facing one’s fear. They believe that all anxiety disorders involve negative and worrisome thoughts. The coping skills discussed in the book apply to general stress management as well as dealing with anxiety disorders. The authors have outlined a very practical self-help program, one that gives readers hope for recovery. 

Beckfield, Denise F., Ph.D., Master Your Panic and Take Back Your Life, 2^nd Edition (Impact Publisher) 1998

This book is divided up into twelve treatment sessions, and gives practical “on the spot” tips on how to get through a panic attack. It has an excellent chapter on the roots of panic: what causes panic disorder, and what makes one vulnerable to panic. The author explains how emotional factors play an important role in anxiety disorders. Success stories of Dr. Beckfield’s clients will be reassuring to readers.

Bemis, Judith & Barrada, Amr, Ph.D., Embracing the Fear, Learning to Manage Anxiety and Panic Attacks (Hazelden Publications) 1994

‘Embracing the Fear’ offers 14 different strategies, with corresponding self-talk, for dealing with anxiety and panic attacks. The program is based on the premise of “acceptance.” The various anxiety disorders are explained; their cause and treatment. There are personal stories of people using these coping skills for dealing with their anxiety/ panic symptoms. The book is made up of short chapters that can be read in any order. The format lends itself well for use at support groups. The authors have a history of panic disorder.

Bemis, Judith, The Power of Acceptance, Finding Peace from Anxiety and Panic Attacks (Lightning Source) 2008

‘The Power of Acceptance’ is a sequel to ‘Embracing the Fear.’ The book is written in question/answer format, answering questions that have come up since the first book was published. There is more emphasis on the causes or triggers of anxiety and panic attacks than the previous book. Written from a personal perspective, ‘The Power of Acceptance’ gives hope to its readers. A chapter is included for the family or support person on how to help those trying to cope with chronic anxiety or panic attacks. This is an easy read.

Bourne, Edmund, Ph.D., Garano, Lorna, Coping With Anxiety, 10 Simple Ways to Relieve Anxiety, Fear & Worry (New Harbinger) 2003

This book addresses the ‘maintaining’ causes of anxiety: current behavior, attitudes and lifestyle that keep anxiety going once it has developed. Its goal is to help readers deal with recent, as well as long-term, stresses. It includes exercises in progressive muscle relaxation, abdominal breathing, guided visualization, and meditation. Exercise and nutrition are also discussed. The book includes a list of helpful resources.

Brantley, Jeffrey, M.D., Calming Your Anxious Mind, How Mindfulness and Compassion Can Free You from Anxiety, Fear, & Panic, 2^nd Edition (New Harbinger)    2007

The approach offered in this book is based on mindfulness, a non-judging, present- moment awareness. Readers will learn about the connection between mind and body, and the role of thoughts and emotions in both health and illness. Dr. Brantley points out how the body’s fear system functions and malfunctions to produce anxiety and panic. He discusses meditation and its benefits, especially related to anxiety and worry. A large part of this book is devoted to the instruction and practice of mindfulness.

Emmons, Henry, M.D., The Chemistry of Calm, (Simon & Shuster) 2010

The author sees mind, body and spirit as a unified whole. Through his Resilience Training Program we learn how to protect our body from the corrosive effects of stress, and the mind from inadvertent harmful thinking. This program is designed to relieve anxiety and restore physical and mental strength. It is an excellent resource on self-care. Mindfulness meditation techniques, to calm the body and mind, are discussed. Henry Emmons is a psychiatrist in the Twin Cities area.

Freeman, Lynn, Ph.D., Panic Free (Barclay House, New York, N.Y.) 1995

‘Panic Free’ focuses on how to deal with anxiety and panic attacks, rather than on their cause. There is an excellent chapter on depression. The book also discusses alternative approaches in treating an anxiety problem, such as acupuncture, meditation, and biofeedback. The author has a history of panic attacks.

Lark, Susan M., M.D., Anxiety & Stress, A Self-Help Book (Celestial Arts) 1996

 

McCullough, Christopher, Ph.D. & Mann, Robert Woods, Managing Your Anxiety,

Regaining Control When You’re Stressed, Helpless, and Alone (The Putnam Publishing Group) 1985

Christopher McCullough offers a practical program for treating anxiety on any level. His book gives insight into how anxiety is both a psychological and physiological process. One of the main features is a comprehensive self-care program. The book also has an excellent chapter on “Growing up Anxious.” The author clearly explains some of the major ways phobias develop. Many case histories are shared.

Orsillo, Susan M., Ph.D., & Roemer, Lizabeth, Ph.D., The Mindful Way Through Anxiety: Break Free from Chronic Worry and Reclaim Your Life (New York: Guilford Press) 2011

This book introduces the foundational skills of mindfulness, and describes mindfulness practices specifically tailored for anxiety. The material in this book is drawn from an acceptance-based behavioral treatment program for people with generalized anxiety and worry as well as panic, social fears, and depression. The book includes a long list of resources.

Rabins, Peter V., M.D. & Lauber Lynn, Getting Old Without Getting Anxious (Avery Publishers) 2006

The author is a geriatric psychiatrist. He gives comprehensive, easy to understand, information on the various anxiety disorders: their cause and treatment. He discusses common medications for anxiety and depression. This book is specifically written for older adults. It includes a list of helpful resources.

Ross, Jerilyn, Triumph Over Fear, Help & Hope for People with Anxiety, Panic Attacks & Phobias (Bantam Books) 1994

Author, Jerilyn Ross, former president of the Anxiety Disorders Association of America, not only shares her own story with panic disorder, but those of some of her clients. These testimonials are bound to give inspiration and hope to readers. She introduces her step-by-step treatment plan. Many resources are listed: books, CDs, organizations and helplines, as well as treatment centers across the United States.

Watts, Margo Ph.D., & Stewart, Sherry Ph.D., Overcoming the Fear of Fear: How to Reduce Anxiety Sensitivity (New Harbinger) 2008

This book introduces its readers to the concept of anxiety sensitivity and its risk factor for developing anxiety and related disorders. It covers techniques involving thinking patterns and behaviors that can reduce the tendency to respond anxiously to fearful situations. There is a chapter on lifestyle change to better manage anxiety sensitivity. The book also discusses substance-abuse disorder. There are frequent references to statistics, which gives this book a textbook quality.

Weekes, Claire, M.D., Hope and Help for Your Nerves (Signet) 1969

Weekes, Claire, M.D., Peace from Nervous Suffering (Signet) 1972

These books are classics. Dr. Weekes was a fore-runner in treating anxiety and panic attacks with the idea of accepting, rather than struggling with anxiety/panic symptoms.

Her program is built around four simple steps: Face-do not run, Accept-do not fight, Float past-do not listen in, Let time pass-do not be impatient with time. The author discusses many case studies, and writes with great compassion and understanding.

Wilson, R. Reid, Ph.D., Don’t Panic, Taking Control of Anxiety Attacks, 3^rd Edition (Harper) 2009

The main focus of this book is on panic attacks: what causes them and how they can affect one’s life. It discusses panic attacks within each of the anxiety disorders: panic disorder, agoraphobia, generalized anxiety disorder, social anxiety disorder, specific phobias, obsessive-compulsive disorder, and post-traumatic stress disorder. Depression and alcoholism are also discussed. Dr. Wilson offers many helpful step-by-step strategies for dealing with panic, and shares numerous client experiences.

                                                                        Books Reviewed for NAMI Minnesota by

                                                                        Judith Bemis, September 2011   

Do You Have Test Anxiety?

Test anxiety can create major roadblocks in a student’s academic success. Identifying whether you have it can help you find solutions to overcoming the symptoms and therefore help you reach a greater level of academic enjoyment and success. Take the following questionnaire to see if you may suffer from test anxiety.

 

COLLEGE HEALTH SERVICES PERSONAL COUNSELING

Do You Have Test Anxiety?

1.   I sometimes have trouble sleeping the night before a test.                              Yes       No

2.   During a test my palms frequently sweat.                                                     Yes       No

3.   Before a test, I often get a headache.                                                           Yes       No

4.   During a test, I often get nauseated.                                                             Yes       No

5.   Because of panic, I sometimes leave class on a test day.                                 Yes       No

6.   I often have pains in my neck, back or legs during a test.                               Yes       No

7.   My heart sometimes pounds just before or after a test.                                   Yes       No

8.   I often feel nervous and jittery when I am taking a test.                                 Yes       No

9.   While testing, my mind often goes blank, even when I am prepared.               Yes       No

10.     I sometimes lose my appetite before a test.                                                   Yes       No

11.     I often make careless errors on tests.                                                            Yes       No

12.     I frequently worry when other students finish a test before me.                      Yes       No

13.     I often feel pushed for time when I am taking a test.                                     Yes       No

14.     I sometimes worry that everyone is doing okay on the test but me.                 Yes       No

15.     When I am taking a test I sometimes think of my past failures.                       Yes       No

16.     During a test, I often feel as if I studied all of the wrong things.                     Yes       No

17.     I frequently have trouble thinking clearly during tests.                                  Yes       No

18.     I often have a hard time understanding directions on tests.                             Yes       No

19.     After a test, it is not uncommon for answers that left blank

or not answered to come to my mind.                                                          Yes       No

If you checked “Yes” ten or more times to any of these questions, you are most likely experiencing test anxiety. You may want to consider seeing a personal counselor for tips on how to relieve your symptoms. To make an appointment with a personal counselor on our ___FACILITY NAME___ campus call (___) ___-____ or come by the Health and Wellness office in the ____________ Building, Room _____.

For more information see: Identifying Test Anxiety: A guide for FACILITY NAME students.

Other web links:

www.campusblues.com/ A user-friendly guide for college student’s emotional health

www.counseling.uci.edu/counsel/testanx.html Provides tips for dealing with test anxiety

IDENTIFYING TEST ANXIETY

Do you study before an exam, think that you know the material, and then walk into the classroom and panic? Do you worry excessively about your performance in school? Do you spend time worrying before, during and after a test and what the consequences of failure will be? If you answered "yes" to any of these questions, you have experienced test anxiety.

Some causes of test anxiety are pressure, past experiences and fear of failure. every student feels some anxiety. But for some students the feeling is so intense that it affects their performance with serious results. Test anxiety manifests itself in two ways, physical symptoms and emotional worries:

PHYSICAL SYMPTOMS

§  Rapid breathing

§  Tense Muscles

§  Sweaty palms

§  "Butterflies in stomach"

§  Dizziness

§  Increased heart rate

§  Nausea

EMOTIONAL WORRY

A.   Worry can lead to negative thinking:

§  Comparing self with other students

§  Worrying about the consequences of failing an exam or class

§  Worrying that failure means lacking the smarts to be in school

B.   Worry can distract your thinking during the test.

C.   Worry can cause you to misread the instructions or questions.

D.   Worry causes you to have less time focused on the exam.

E.   Worry can cause you to "blank out", forgetting the material you have studied.

Not only can worry reinforce negative thoughts, but it also can be the cause of poor performance.

SOLUTIONS

1.   Developing effective study skills will give you confidence.

§  Develop a schedule

§  Create learning cards

§  Attend all the classes

§  Ask questions

§  Get tutoring when needed

§  Use the Reading/Study skill center at the college library

2.   Learn good test taking skills.

§  Budget your time

§  Do the easy questions first

§  Don't rush; use the full time allowed

§  Don't leave blanks; make an educated guess

§  Read choices carefully

§  Mark a question you don't know ad return later

3.   Learn to say "Stop!"

As soon as you begin to distract yourself from what you're doing, i.e. you're studying for an exam, and you begin to worry, say "stop!" to yourself either silently or aloud.  This process will help keep you focused and will help you become aware of what you are concentrating on - your academic task or worry.

4.   Don't let emotions interfere with logic.

Think about why you become anxious and afraid:

§  Begin to recognize self-defeating thoughts i.e. "I could never study enough for this test."

§  Come up with a list of counter thoughts i.e. "I have a lot to study but, if I stick to my schedule and concentrate, I can do it!"

5.   Don't put your whole future on the line with a single test.

It is unlikely that one test will make or break your chances. Greatly reducing test anxiety will enhance your college experience. A simple anxiety reduction activity can be a walk along the beach or even a walk around campus. Another anxiety reduction exercise is deep breathing. Choose a quiet place, sitting down, feet on floor, eyes closed, hands in lap. Breathe in through nose to the count of three, exhale through mouth to the count of six. Do this three times.

Remember: once you are aware of experiencing test anxiety, finding the solution for it will be relatively simple.

6.   Talk to a counselor for stress reduction techniques. You can learn skills to eliminate or reduce test anxiety. For an appointment on campus call (___) ___-____.

Used with permission from:

Santa Barbara City College

Health Services & Wellness Program

G: III A2e_Screening Test Anxiety/Student Health Screenings/Student Success

LETTING GO OF STRESS, ANXIETY, AND FEAR DURING STUDY AND TEST TAKING

LETTING GO OF STRESS, ANXIETY, AND FEAR DURING STUDY AND TEST TAKING

First, not all stress or anxiety is bad.  In fact, if you have no stress in your life, one of two things are happening: either you are asleep or you are dead.  However, out of control, stress and anxiety are powerful deterrents to effective learning and to successful test taking.  The good news is that you have the capability to let go of the negative emotions that keep you from the successes that are yours to achieve.

Below are described ways of letting go of anxieties and stresses.  Given first are techniques that are the most immediate and most effective, especially on a short-term basis.  That is, the moment you feel emotions of panic or anxiety you can intervene by deciding to apply these techniques.  But, you  take control only by a conscious choice.  These techniques work best, like most other things, through deliberate practice.  Through practice, you will be able to let go of the victim-like feelings that too often overcome us when feelings of panic and anxiety want to diminish our brain’s capability to use stored memory and  thinking power.

                                                          BREATHING AND RUSH SICKNESS

First, and this will seem too simple, or you will say, Oh, I’ve heard this before.  Perhaps you have, still, it works.  Simply said, you can control at least 85% of all anxiety responses through breath control.  Most of us walk around breathing too shallowly which leaves the brain on the edge of oxygen starvation.  The anxiety you feel when taking a test is the same anxiety signal the brain launches when you hold your breath for a long time, 60 seconds plus.  If you are anxious, your breathing will likely be rapid and shallow.  Intercept anxiety by filling your lungs,  slowly, deeply from bottom to top, then exhaling, slowly and relaxed.  Make deep breathing the normal way you breath.  Anxiety will hate it, but the brain and your memory  will love you for it. 

Second, do away with “rush sickness.”  By dilberatly slowing down your  movements,  and your thinking, you will feel anxious feelings die away.  You will feel yourself in mental and physical control.  Couple this strategy with deep, comfortable breathing.  Together  they make a great team to lessen anxious, stressful feelings and allow you to learn better and keep your  studied memories alive during tests.  Practice slowed down thinking.  You will sense greater thought power.  The same goes for writing and reading.  The instant you feel jerky movements in your writing or your reading begins to skip---pause, slow, slow, slow down.  Quit the rushed feeling.  That kind of hurry kills the brain’s ability to form and keep memory.  

Through deep, slow, controlled breathing and also, letting go of rush sickness, your thinking will be enhanced and you will be able to study more effectively, more relaxed, and with greater confidence. On tests, your memory will be stronger  and focused on the now of the test rather than the “what ifs” created by anxiety.

OTHER WAYS TO ANXIETY PROOF YOURSELF

As you study, pay attention to emotions.  When studying is going particularly well, spend time exploring how you feel physically as well as mentally.  Remember the “feel” of that time and try to create that feeling each time you study or take a quiz or do a practice test.  Then, when the test comes,  recreate that feeling and take it into the test with you.

Avoid playing negative outcomes in your mind. Don’t prophesy that you are going to do poorly on the test because____________.   The brain does not deal well with negative information coming from you.  Focus, instead, on reasons why you plan to do well, and study and work with that “in mind.”

Make your practice and your learning as good as you can.  Test your knowledge often.  Be deeply honest and ethical about your progress and about  your knowledge level.  Do not kid yourself.  Take the time and make the effort you need. Too often the tendency is to under estimate how much time and effort it takes to truly master subject matter.  Under-preparedness is a key reason for  anxiety during a test.

When you study, BE IN THE NOW MOMENT.  You know you are living in the now when what you are doing flows, is enjoyable, does not drain your emotions, nor does what you are doing feel like physical drain.  All of this does not mean that what you are attempting is simple nor does it mean that you have full understanding.  It means that you are focused deeply on study or on the test and that you are not allowing past negatives to nag you nor are you thinking future possible “what ifs.” These tend to build anxiety and cut you away from your natural gift to learn and lessen your ability to apply well what you have learned during a test.  

You cannot force concentration or being in the now.  As soon as you say, I am now concentrating, you are not.  Permit yourself to be interested or drawn into the ideas, the topic, or process at hand.  Then, the brain will do what it does well: learn well and, yes, do well on tests—without anxiety.

Study and practice for each class everyday.  Cut study times into shorter sessions but do them more often.  Rather than one two hour session, which will drain you unless you love the subject, split the two hours into perhaps four, thirty minute sessions.  This will allow the brain to grow the dendrites needed for learning.  You will be surprised how much more you learn in the same total length of time.  Also, you will feel less anxiety and stress.  The added number of learning/practice times will better prepare you for tests.

Have a powerful dream, the why or reason you are doing what you are doing.  Keep that dream , the why of your learning in mind, especially during difficult or challenging times.  If your dream is strong and compelling, you are equipped to step beyond the challenges or disappointments to personal success.  The anxieties and stresses will be drown out by your dream.  It is a paradox, but your dream will allow you to live in the NOW moment , to enjoy the journey, moment by moment, moving from one new challenge to the next. 

TEN GENERAL STEPS TO LESSEN STRESS AND ANXIETY

1.       Set realistic expectations—think time needed, think level of existing skills matched against your expectations.

2.       Exercise regularly—aerobic, weight training, stretching.  In years past when the work people did was physically intensive, they dealt little with the emotions we call stress and anxiety. 

3.       Get plenty of rest/sleep.  We underestimate how much rest we need.  A good wholesome eight hours each night will go a long way to diminish stress and anxiety.

4.       Plan ahead, prepare with time to spare because learning and test preparation almost always demands more time, practice, and persistence than we think.

5.       Take breaks throughout the day.  You will be more positive and you will learn better.

6.       Learn how to relax and do it at regular intervals.  Relaxation and meditation will make a profound difference in ways too numerous to mention.  Just do it and see.

7.       Watch your caffeine intake.  Too much can cause jitters or increase anxiety. 

8.       Go for a balanced life. Work and study, we must; but leisure is key to being happy and successful with work and study.

9.       Laugh, make time for friends.  But be honest to your dream , too.  Acknowledge your commitment to it, but not at the expense of living each moment. Stay in the moment.  And that means be in the moment whether you are laughing or studying or....whatever the moment is supposed to be. 

10.   Be willing to share your feelings.  When we are locked up inside ourselves, it will do anything but reduce our feelings of anxiety and stress, or any other negative feelings.  It also is good to share happiness and joy.  It builds those feelings even bigger and better.  However, if after you feel you have done all you are ableto do and still anxiety, fear, stress, or other negative emotions continue to build, seek professional help.  Getting help is neither a sign of weakness, nor a sign of giving up.  It is just plain smart. 

SOURCES

Mosart’s Brain and the Fighter Pilot: Unleashing Your Brain’s Potential by Richard Restak, M.D.

Poe’s Heart and the Mountain Climber: Exploring the Effect of Anxiety on Our Brains and on our Culture by Richard Restak, M.D.

The Memory Bible  by Gary Small

The Brain That Changes Itself by Norman Doidge, M.D.

The Power of Now by Eckhart Tolle

HardiTraining: Managing Stressful Change by Salvatore Maddi, PhD.