Jonathan Davidson (1)

What a small delight to find this quotation in the introduction:
"I have lived a terrible life, most of which has never happened."
Mark Twain (per Book: The Anxiety Book p. vii)

This book has many examples of how people worked through their anxiety.

The Anxiety Solution: Five Levels of Healing
I find that a combination of elements often generates a deeper. And more lasting freedom from. chronic anxiety.
1- Change your fearful beliefs
2- Vacinate your anxious mind - exposure therapy
3- Develop serenity skills
4- Medications
5- Diet, exercise and herbs
(Page 17-19)

"In recent years, I have found, both in my experience with patients and in some revealing research, that people who overcome anxiety through various healing solutions, including state-of-the-art anxiety medications, actually change in fundamental ways. Most important, I believe, they become more resilient-able to bounce back from life's inevitable stresses, losses, and challenges." (Page 20)

Do you have GAD (Generalized Anxiety Disorder)?
1- Am I usually restless, keyed up, or on edge?
2- Do I tire very easily?
3- Do I have trouble concentrating? Does my mind easily go blank?
4- Am I irritable much of the time?
5- Do I have a lot of muscular tension and aches or pains caused by this tension?
6- Do I have trouble falling and staying asleep? Is my sleep very restless?
Technically, if you have GAD, you. experience at least three of these six symptoms, if they are relatively persistent...; if they impair your ability to function or to feel good; and they've lasted six months or more." (Page 26)
A more complete test is on page 33-34.
The Social Anxiety test is on pages 44-45.
The Panic Disorder self-test is on pages 56-57
The Post Tramatic Stress Disorder self-test is on pages 71-72
The Resilience Self-test is on pages 278-279

"Insomnia is among the most prevalent of symptoms [of GAD]." (Page 29)

OCD
"One of my parents, Marcy, insisted that her husband change his close every time he came home..." "Another patient... was a hoarder who never threw out any newspapers.." (Page 75)

Chapter 3: Solution 1: Change Your Fearful Beliefs
Mind Shifts: Rational Response for General Anxiety
Step 1. Find the Culprit (Page 89, 103, 115, ...)
Step 2. Peel the Onion (Page 91, 105, 116, ...)
Step 3. Reality Check (Page 93, 107, 117, ...)
Step 4. Rational Response (Page 94, 109, 117, ...)



Chapter 4: Solution 2: Vaccinate Your Anxions Mind - Exposure Therapy
"It is most helpful to perform exposure exercises with the help of a therapist and the assistance of a support person." (Page135)
1- Prepare and set goals (Page 136)
2- Create an exposure hierarchy (Page 136)
3- Practice exposure, recover, and repeat (Page 137)

"Three factors critical to successful processing of trauma are:
1- Emotional engagement with the memory of the event
2- Organizing the story of what happened
3- Connecting the erroneous cognition that are attached to the tramatic experience" (Page 153)

"While it is uncertain whether "false memory syndrome" was extremely rare or widespread,, it certainly did occur, and may still occur when unscrupulous or overzealous practitioners are paired with highly vulnerable patients. (Page 155)

Ten guidelines for Imaginary Exposure for PTSD are on page 156-158

Chapter 5: Solution 3: Developing Serenity Skills
The importance of relaxation (Page 166)
Simple Mediation (Page 168) 'at least once a day for 15 - 20 minutes'
Visualization (Page 169)

Spiritual Growth and Prayer ... "can add a potent dimension to treatment for anxiety -" (Page 171)

Progressive Muscle Relaxation for GAD (page 174)

Imaginative Peace: Visualization for GAD (Page 178)
"Before you start, do abdominal breathing and progressive muscle relaxation to clear your body of tensions and your mind of clutter. Then read the script to yourself, have someone else read it to you,, make a tape you can listen to, or order Dr. Rossman's tape of the exercise (call. 800-276-2070)." (Page 179)

Going Deeper Within: Staircase Imagery (Page 180)

Worry Time: Yes, It's a Serenity Skill (Page 181)
"Limit your worrying to 15-30 minutes each day, once a day." (Page 182)

Some pages on breathing & relaxation & mindfulness, Body Scan, Loving Kindness mediation,

Chapter 6: Solution 4: Medications

SSRI "have a broader spectrum of action ... and are better tolerated than older anti anxiety angents." (Page 209)
Tricyclic antidepressants were before SSRI.
Newer antidepressants ... 'Effexor-XR became the first antidepressant drug to be approved by the FDA for GAD' (Page 215-216)
He goes through the various classes of medications in this chapter.

Chapter 7: Solution 5: Diet, Exercise, and Herbs

"All too frequently, anxiety crushes not only your spirit and your potential, but your. ability to take care of your mind and body. Many anxiety suffered neglect their bodies, eating to relieve tension ... (these) exacerbate anxiety and a sedentary lifestyle is bad not only for physical heath, but also. for psychological health. ... Self-care is both an expression and a condition of self-esteem. When you start eating healthfully and exercising regularly, you are affirming for yourself that "I'm worthwhile and my health matters." That's why dietary change an exercise must be included in any genuinely comprehensive approach to treating your anxiety disorder." (Page 246-247)

"The dietary guidelines I present are not complicated.
1- Chose healthy fats
2- Make sound protein choices
3- Cut refined sugars
4- Eat more. Whole Foods - fruits, vegetables, and grains." (Page 250-251)
Additional recommendations
- Eliminate coffee
- (Avoid Alcohol)
- Take a multivitamin with the full spectrum of B Vitamins (Page 251)

How might exercise reduce anxiety levels?
- Improved mood ... probably from increased endorphins
- Relaxation of tight muscles
- Elimination of chemicals ... that may cause sluggishness, fatigue, and irritability
- Beter regulation of blood sugar levels
- More efficient metabolism of excess stress hormones
- Release of pent-up frustration, anger, and other negative emotions." (Page 252-253)

He recommends 75% MHR for at least 10 minutes. (Page 253)
"But don't be intimidated by the recommendation ... First, exercise that does not achieve aerobic levels still has physical and mental health benefits. Second, you can gradually build up to aerobic exercise if you''be been sedentary for a long time or have (limitations)." (Page 254)

"The best advice I can offer regarding your exercise is this: Give yourself a chance to develop a routine that is truly pleasurable." (Page 255)

Chapter 8: Resilience: Live Beyond Anxiety

"The Wizard of Oz ... character exemplify all of the major anxiety disorders." (Page 271)

The book Endurance: Shackleton''s Incredible Voyage ... "is a tale of unsurpassed courage. ... If you want to know what resilience meant, you only had to read this book, since their circumstances would have driven most people to despair and helplessness." (Page 276)
Elements of Resilience:
1- Being able to adapt to changes
2- Being able to deal with whatever comes your way
3- Having confidence from past successes
4- Seeing humor in the face of difficulty
5- Feeling that you can become stronger by going through difficulty
6- Having the capacity to bounce back after illness, injury, or other hardship
7- Staying focused and thinking clearly under pressure
8- Being able to handle unpleasant or painful feeling like sadness
9- Feeling in control of your life." (Page 276-277)

Rachel Yehuda "risk and resilience" model on page 280… (más)