Simple and effective techniques for managing and reducing anxiety
In Fix Me: Safely Become Your Own Therapist and Manage Anxiety, 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.
Table of Contents:
Foreword
Preface
Acknowledgements
Introduction
Is Fix Me the Right Book for You?
Assessing Your Mental Health Needs
Learning Style Preferences
Coping Mechanisms and Support Systems
Setting Goals for Mental Health
Breaking Negative Patterns
Quick Fixes for Managing Anxiety
Grounding Techniques
Controlled Breathing
Mindfulness Meditation
Progressive Muscle Relaxation
Positive Self-Talk
Aromatherapy
Distract Yourself
Chapter 1: Anxiety Triggers
Understanding Your Motivations
Cultivating Self-Awareness
Chapter 2: The Feeling of Anxiety
Loss of Control
Trauma and Anxiety
The Roots of Anxiety
Chapter 3: Physical Symptoms of Anxiety
The Issue of Chronic Pain
Managing Anxiety Due to Pain
Chapter 4: Three Brains Equilibrium (3BE)
The Power of Visualisation
3BE Methods
Having an Open Mind
Practising Empathy
Trusting Your Intuition
Chapter 5: Anxiety and Grief
Generational Patterns
How to Settle Your Grief
Chapter 6: Pet and Pet Owners’ Anxiety
Separation Anxiety
Grief-Related Anxiety: Loss of a Pet
Chapter 7: Fear and the Fight, Flight, Freeze, and Fawn Responses
Understanding Resilience
Managing Fear: The Underlying Root
Developing Resilience
Practising Control Over Fear
Chapter 8: Self-Sabotaging Behaviour
Unveiling Self-Sabotaging Behaviour
The Journey of Self-Reflection
The Value of Introspection and Finding Purpose
Chapter 9: Jealousy and Anxiety
Playing the Comparison Game
Critical Self-Perception
Chapter 10: Self-Relationship Anxiety
Know Who You Are
Celebrate Who You Are
Chapter 11: Managing Social Anxiety
Fear of Social Situations
Confinement and Escape
Knowing When You Need Help
Chapter 12: Bullying and Its Effects on Anxiety
What is Bullying?
The Impact of Bullying
Chapter 13: Fear of Happiness
Having an Attitude of Gratitude
Aiming for Progress Not Perfection
Chapter 14: Calming Anxiety Through Mindfulness
Chapter 15: Calming Anxiety Naturally
Afterword: Embrace the Power Within
