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.
Table of Contents
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
