MANAGING YOUR MIND --- THE MENTAL FITNESS GUIDE
by Gillian Butler and Tony Hope. Oxford University Press, 1995
    INTRODUCTION (p1-12)

      1) What to expect from this guide (p3-7)

        [1] Unlimited potential (p5-8)

        [2] The early environment (p8-10)

        [3] Early educational programs (p10-15)

      2) The scientific background (p8-12)

        [1] The evolution of the brain (p19-21)

        [2] The growing brain (p21-24)

        [3] Prenatal psychology (p24-26)

        [4] Can learning occur in the womb? (p27)

        [5] The vulnerability of the young brain (p27-30)

        [6] Nature or nurture? (p30-32)

    PART 1 --- TWO PRINCIPLES UNDERLYING MENTAL FITNESS (p13-28)

      3) Valuing yourself (p15-19)

        [1] Do neurons die? (p34-32)

        [2] Axons and dendrites (p35-36)

        [3] The synapse (p36-40)

        [4] Glia cells (p40-41)

        [5] Axonal transport (p41-42)

        [6] The regions of the brain (p42-47)

          (1) Spinal cord (p42-43)

          (2) The brain stem (p43)

          (3) Cerebellum (p43-44)

          (4) Midbrain (p44-46)

          (5) Meninges (p46-47)

      4) Recognizing that you can change (p20-28)

    PART 2 --- SEVEN BASIC SKILLS (p29-116)

      5) SKILL ONE Managing yourself and your time (p31-44)

      6) SKILL TWO Facing the problem (p45-51)

      7) SKILL THREE Treating yourself right (p52-60)

      8) SKILL FOUR Problem-solving --- a strategy for change (p61-70)

      9) SKILL FIVE Keeping things in perspective --- help from cognitive therapy (p71-88)

      10) SKILL SIX Building self-confidence and self-esteem (p89-103)

      11) SKILL SEVEN Learning to relax (p104-116)

    PART 3 --- HOW TO IMPROVE YOUR RELATIONSHIPS (p117-169)

      12) The importance of relationships (p119-126)

      13) The first key to good relationships --- BEING FAIR to yourself and to others (p127-143)

      14) The second key to good relationships --- RECOGNIZING VOICES FROM THE PAST (p144-157)

      15) The third key to good relationships --- RELATIONSHIPS AS SYSTEMS (p158-169)

    PART 4 --- THE TWIN ENEMIES OF GOOD MOOD (p171-270)

      [1] ANXIETY (p171-233

        16) Getting the better of and worry, or defeating the alarmist (p173-191)

        17) Overcoming fears and phobias (p192-206)

          How to overcoming any fear (p201-203)

          How to help someone else overcome a phobia (p204-206)

        18) Stress --- how to live with the right amount of it (p207-220)

        19) Dealing with panic --- controlling the alarm system (p221-233)

      [2] DEPRESSION (p234-270)

        20) Depression --- the common cold of the mind (p234-244)

        21) Digging yourself out of depression (p245-264)

        22) How to become less vulnerable to depression (p265-270)

    PART 5 --- MIND AND BODY (p271-313)

      23) Breaking habits and stopping smoking (p273-289)

        How to break a habit --- six steps for breaking habits (p275-276)

      24) Overcoming sleep problems (p290-300)

      25) Good eating habits (p301-313)

      26) Averting problems with alcohol (p314-320)

        [1] Assessing your drinking (p314-322)

        [2] Managing your drinking (p322-330)

      27) Tranquilizers and how to stop taking them (p331-340)

        [1] Some facts and figures (p331-336)

        [2] Coming off tranquilizers (p335-339)

        [3] Chapter summary (p339-340)

    PART 6 --- THE WORKING MIND (p341-408)

      28) The fundamentals of effective study (p343-350)

      29) Key study skills --- reading, taking notes, and using the material (p351-363)

        [1] Reading (p351-353)

        [2] Taking notes (353-356)

        [3] Using the material (p356-357)

        [4] A revision strategy for exams (p357-358)

        [5] Examination nerves (p359-362)

        [6] Chapter summary (p362-363)

      30) How to improve your memory --- PART ONE (p365-370)

      31) How to improve your memory --- PART TWO (p371-385)

    NOTES (p409-410)

    FURTHER READING (p411-423)

    INDEX (p423-438)
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