Managing Anxiety with Mindfulness For Dummies

Joelle Jane Marshall is a freelance speaker and mindfulness coach who works closely with fellow Mindfulness For Dummies coauthor Shamash Alidina on workshops for 'Mindfulness and Overcoming Fear'. She trained in mindfulness with Shamash and meditates and practices yoga regularly.

• Introduction 1About This Book 1Foolish Assumptions 2Icons Used in This Book 3Beyond the Book 3Where to Go from Here 4Part I: Getting Started with Managing Anxiety 5Chapter 1: Peering into the World of Anxiety 7Comparing Fear, Excitement and Anxiety 7Investigating fear 8Clarifying the difference between anxiety and excitement 8Discovering the Effect of Anxiety on the Mind 9Finding out the Physical Effects of Anxiety on Bodily Functions 10Understanding the Fight‐or‐Flight Response 11Exploring Why Thinking Negatively Is a Natural Human Trait 12Recognising Whether Your Anxiety Is Normal or Severe 13Suffering from excessive anxiety 13Accepting that mild anxiety can be helpful 14Applying Mindfulness to Your Anxiety 15Defining mindfulness 15Discovering how mindfulness can help your anxiety 17Trying out a mindful exercise 19Chapter 2: Finding Out the Common Causes of Anxiety. 21Exploring Common Causes of Anxiety 21Discovering your biology and your anxiety 22Finding out the stress factor 23Thinking causes most anxiety 23Understanding the Influences Affecting Your Anxiety 25Considering the effect of childhood experience 25Exploring self‐perception’s impact on anxiety 26Refusing to identify yourself with anxiety 27Enjoying the benefits of socialising 28Realising How Modern‐Day Living Can Affect Your Anxiety 29Stopping negative media from affecting your anxiety 29Reducing the adverse impact of technology on your anxiety 30Part II: Learning More about Mindfulness for Anxiety 33Chapter 3: Discovering Mindful Attitudes Toward Anxiety. 35Discovering Your Starting Attitude 35Understanding the Benefits of Mindfulness 36Let’s get physical: Benefitting your health 36Take me, as I am: Appreciating the power of acceptance 38Open up your eyes: Focusing on an open mind 39I’ve got the power!: Discovering the strength of the present moment 40We’re absolute beginners: Seeing the world with a beginner’s mind 42Challenging Preconceived Ideas about Mindfulness and Meditation 43Common Misconceptions 44Letting go of control doesn’t mean giving up 44Practising meditation is for everyone 45Viewing Mindfulness as a Way of Living 46Introducing the Mindful Breathing Exercise 47Practising the mindful breathing exercise 47Enjoying the benefits of mindful breathing 48Chapter 4: Managing Your Thoughts Mindfully. 51Accepting That Thoughts Impact Your Mind and Body 52Letting up on your mind 52Giving your body a break 53Bringing Mindful Attention and Curiosity to Your Thoughts 53Considering the effect of mindful attention on your thoughts 54Trying different mindful metaphors 55Understanding That Thoughts Aren’t Necessarily Facts 55Discovering that thoughts are just thoughts 56Identifying yourself as separate from your thoughts 56Accepting your thoughts with nonjudgemental awareness 57Dealing with unhelpful or disturbing thoughts 58Discovering the Breathing‐Space Meditation 59Practising the breathing space meditation 59Finding out the benefits and use of the breathing space meditation 60Discovering when to practise the breathing space meditation 61Chapter 5: Practising Deeper Mindfulness Meditations for Anxiety. 63Introducing the Body Scan Meditation 64Discovering the benefits and purpose of the body scan 64Practising the body scan 65Overcoming common difficulties that arise with the body scan 68Introducing the Sitting Meditation 70Discovering the purpose and benefits of the sitting meditation 70Practising the sitting meditation 71Overcoming difficulties with the sitting meditation 73Discovering Mindful Imagery Meditations for Anxiety 74Practising the clouds in the sky visual meditation 75Standing tall with the mountain meditation 75Savouring the Mindful Eating Meditation 76Practising mindful eating 76Chapter 6: Using Mindful Self‐Compassion and Kindness for Anxiety 79Understanding Loving‐Kindness 79Accepting the importance of being kind to yourself 80Practising loving‐kindness for yourself 80Well‐wishing loving‐kindness for others 82Facing common issues with the loving‐kindness meditation 84Letting Go of the Perfectionist 84Investigating what being a perfectionist really means 84Accepting yourself as already perfect 85Discovering Compassion for Yourself and Others 87Being compassionate towards yourself 88Showing compassion towards others 89Chapter 7: Journeying from Excessive Anxiety to Mindful Wellbeing. 91Starting the Journey at the Edge of the Forest 92Seeing the wood despite the trees: Difficulties along the way 93Understanding the journey of a lifetime 94Keeping a Journal to Strengthen Your Practice 95Writing a journal to help your mindfulness practice 96Using the journal to monitor your progress 96Enjoying the Vital Support of Other People 97Asking family members to cooperate 97Gaining group support 99Part III: Applying mindfulness every day for anxiety 101Chapter 8: Living Mindfully Day‐to‐Day 103Engaging in Daily Mindfulness Meditations 103Drinking tea mindfully 104Making time for mindfulness in a busy lifestyle 105Incorporating mindful eating into everyday life 107Cultivating a joyful commute 108Maintaining Positive Relationships 109Being with friends and family 109Sustaining positive relationships with colleagues 110Dealing with Difficult Relationships 111Handling problems with a significant other 111Managing a daily workload mindfully 113Chapter 9: Changing Unhealthy Habits to Healthy Ones to Combat Anxiety. 115Cutting Down on Stimulants and Certain Drugs 116Reducing caffeine intake with mindfulness 116Reducing the use of harmful nonprescription drugs 117Choosing to drink less alcohol 118Looking after Yourself Physically 118Moving your body mindfully 119Creating a healthy diet 120Getting into a regular sleeping pattern 121Avoiding Overuse of Technology at Home 123Not watching TV last thing before bed 123Turning off your computer and mobile phone early 123Motivating Yourself to Meditate 124Taking things one breath at a time 124Forgiving yourself for the occasional slip 125Rewarding yourself every so often 125Chapter 10: Taking the Next Step in Your Mindfulness Practice. 127Determining Whether Your Anxiety Needs Medical Attention 128Looking at the length of time 128Considering the level of intensity 129Investigating the impact on your life and behaviour 130Engaging in an Eight‐Week Mindfulness Course 130Discovering the eight‐week course 131Practising the course alone 132Finding a course to join 133Locating a mindfulness coach or therapist to guide you 134Using Mindfulness with Other Forms of Therapy 134Changing how you think: Benefits of CBT for anxiety 136Managing the use of prescribed medication with mindfulness 138Expanding Your Mindfulness Practice 139Taking mindful retreats to move forward 139Discovering other helpful organisations 141Part IV: The Part of Tens 143Chapter 11: Ten Simple Mindfulness Exercises for Managing Anxiety 145Being Mindful in Nature 145Carrying out a Mini Body Scan Meditation 146Trying out a Mini Sitting Meditation 148Breathing Mindfully 149Practising a Mini Loving‐Kindness Meditation 149Listening Mindfully 150Cooking Mindfully 151Walking Mindfully 151Stretching Mindfully 152Cleaning Mindfully 153Chapter 12: Ten Mindful Attitudes for Easing Anxiety. 155Practising Present‐Moment Awareness 155Helping Your Beginner’s Mind to Blossom 156Spotting Your Tendency to Judge 158Considering Curiosity 159Opening up to Anxiety 160Developing Self‐Compassion 160Pursuing Patience – without Rushing 161Operating with Optimism 161Generating Gratitude 162Allowing Acceptance to Grow 163Index 165