ISBN : 9780198747277
Manage Your Mind is a book for building resilience, overcoming emotional difficulties and enabling self-development. It is for any of us who wish to understand ourselves better, to be more effective in day-to-day life, or to overcome current problems; or who want to support others in these tasks. The authors have, between them, almost 100 years of experience of helping people through difficult times. This experience, together with the results from scientific research, leads to Manage Your Mind distilling effective techniques and ideas so that readers can select those that suit their preferences and needs. The book explains and illustrates how to respond skilfully to life's challenges.
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-confidence; Part II: Making your way; Section 1: Thinking well; 6 Taking a positive approach; 7 Finding new perspectives; 8 Using your head: thinking and deciding; Section 2: Creating a framework; 9 Developing useful habits; 10 Goals and how to use them; 11 Using time well; 12 Keeping physically well; Section 3: Being happy; 13 Increasing the chance of happiness; 14 Treating yourself right; 15 Becoming more creative; Section 4: Making your way with others; 16 Good relationships: the principles; 17 Assertiveness; 18 Negotiation skills; 19 Understanding voices from your past; Part III: Overcoming difficulties; Section 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 demands; Section 6: Anxiety; 23 Getting the better of worry: defeating the alarmist; 24 Overcoming fears and avoidance: social anxiety and phobias; 25 Dealing with panic; Section 7: Low mood and anger; 26 Depression: the common cold of the mind; 27 Digging yourself out of depression; 28 Feeling angry and keeping calm; Section 8: Trauma and Loss; 29 Loss and bereavement; 30 Stepping away from the past; 31 Recent traumatic events and their aftermath; Section 9: Enduring physical difficulties; 32 Chronic ill health; 33 Breaking habits and overcoming addictions; Online 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