Manage Your Mind 3ed

Part I: Making sense 1: The scientific background: knowing what works 2: Valuing and understanding yourself 3: The value and practice of acceptance 4: The value and practice of kindness 5: Building self-esteem and self-confidencePart II: Making your waySection 1: Thinking well 6: Taking a positive approach 7: Finding new perspectives 8: Using your head: thinking and decidingSection 2: Creating a framework 9: Developing useful habits 10: Goals and how to use them 11: Using time well 12: Keeping physically wellSection 3: Being happy 13: Increasing the chance of happiness 14: Treating yourself right 15: Becoming more creativeSection 4: Making your way with others 16: Good relationships: the principles 17: Assertiveness 18: Negotiation skills 19: Understanding voices from your pastPart III: Overcoming difficultiesSection 5: Preparing to tackle difficulties 20: Recognising that you can change: facing problems 21: Problem-solving: a strategy for change 22: Stress: balancing life's demandsSection 6: Anxiety 23: Getting the better of worry: defeating the alarmist 24: Overcoming fears and avoidance: social anxiety and phobias 25: Dealing with panicSection 7: Low mood and anger 26: Depression: the common cold of the mind 27: Digging yourself out of depression 28: Feeling angry and keeping calmSection 8: Trauma and Loss 29: Loss and bereavement 30: Stepping away from the past 31: Recent traumatic events and their aftermathSection 9: Enduring physical difficulties 32: Chronic ill health 33: Breaking habits and overcoming addictionsOnline Only Material Some common defense mechanisms that impede understanding What kind of coach do you want to be? The mental crusher The Zeigarnik effect Blank Thought Records and Key Questions to go with them Alternatives diary blank form and key questions to go with it Aspects of personality to consider when developing new habits Planning your goal The Zeigarnik effect The David Allen approach Blank pie chart Relaxation Responding in a mature way to common voices of the Child Responding in a mature way to common voices of the Parent Worry-Outcome Diary Relaxation Developing confiding relationships to reduce your chance of depression Diary of daily activities Developing confiding relationships to reduce your chance of depression Blank Thought Records and Key Questions to go with them The legacy of being bullied Ground yourself in the here and now Habit monitoring record Stopping smoking Averting problems with alcohol