Healing Fear -- New Approaches to Overcoming Anxiety

 by Edmund Bourne, PhD

Chapter 1 -- The Author's Own Story

Chapter 2 -- Restoring Lost Connections (family, community, nature, self, God)

Chapter 3 -- Simplifying Your Life (reducing stress, doing what you want for a living, reducing exposure to television, increasing exposure to nature, delegating, learning to say "No")

Chapter 4 -- Caring for Your Body (relaxation, abdominal breathing, progressive muscle relaxation, pacing and downtime, exercise programs, overcoming excuses for not exercising, energy balance)

Chapter 5 -- Caring for Your Body (improving your nutrition, minimizing caffeine, reducing sugar, identifying allergic foods, reducing saturated fats, eating whole and unprocessed foods, organic foods, vegetables, fiber, daily fluid intake, protein-to-carbohydrate ratio, vitamins, amino acids, tryptophan, GABA, DLPA, herbs, glandulars, hormones, detoxification, fasting)

Chapter 6 -- Tools that Work: Help for Overcoming Panic and Phobias
The truth about panic attacks:
[1] Panic attacks are unpleasant but not dangerous.
[2] A panic attack cannot cause heart failure or cardiac arrest.
[3] A panic attack will not cause you to stop breathing or suffocate.
[4] A panic attack cannot cause you to faint.
[5] A panic attack cannot cause you to lose your balance.
[6] You won't fall when you feel "weak in the knees" during a panic attack.
[7] You cannot "go crazy" during a panic attack.
[8] A panic attack cannot cause you to "lose control of yourself".
[9] Don't fight panic.

Coping strategies for managing panic:
[1] Use the anxiety scale.
[2] Abdominal breathing.
[3] Coping statements.
[4] Other diversion techniques.
[5] Revising catastrophic thoughts that contribute to panic.

Examples of how to change self-talk:
[1] Fear of driving on a freeway.
[2] Fear of flying.
[3] Fear of contracting a serious illness.

How to face what you fear:
[1] Taking manageable steps.
[2] Relying upon a support person.
[3] Coping strategies.
[4] Avoid flooding.
[5] Practicing exposure to phobia 3 to 5 times each week.
[6] Maintaining the right attitude.

Chapter 7 -- Medication (Serotonin, tryptophan, St. John's wart, exercise, exposure to light. Types: SSRIs, benzodiazepines, cyclic antidepressants, MAO inhibitor antidepressants, beta-blockers, buspar. Should I take medication? For how long? When should I discontinue it?)

Chapter 8 -- Addressing Personality Issues (Fear of abandonment or isolation, fear of rejection or embarrassment, fear of losing control, fear of death or injury, fear of confinement)

Chapter 9 -- Developing Your Observing Self (Meditation)

Chapter 10 -- Finding Your Unique Purpose

Chapter 11 -- Enlarging Your View of Life (How spirituality can help overcome anxiety, your concept of God, deepening your relationship with God, viewing adversity and difficulties from a spiritual perspective)

Chapter 12 -- Letting Go (relaxation, humor, patience, creativity, doing for others, overcoming perfectionism, relying upon others, tolerating uncertainty, faith)

Chapter 13 -- Affirming Your Recovery

Chapter 14 -- Learning to Love (forgiveness, compassion, generosity, kindness)

Chapter 15 -- Conclusion: Acquiring Courage (Ten ways to heal fear daily)