WHEN PANIC ATTACKS --- THE NEW, DRUG-FREE ANXIETY THERAPY THAT CAN CHANGE YOUR LIFE
by David D. Burns. Morgan Road Books, 2006
    AUTHOR'S NOTE (pv)

    ACKNOWLEDGMENTS (pvii-viii)

    INTRODUCTION (p1-4)

      Do self-help books actually help anyone?

      Research done on the author's first book, Feeling Good, concluded that "bibliotherapy" as described in the book should be the first best treatment for most patients suffering from depression because it is often faster than drugs or psychotherapy.

      The therapy is called Cognitive Behavior Therapy or "CBT." It teaches patients to learn to change their negative thoughts, or "cognitions, that cause the depression, as well as the self-defeating behavior patterns that keep anxious people stuck. Research has shown that depressed people are often overwhelmed by other factors in their life that pills cannot solve.

      Cognitive therapy succeeds because it teaches the skills that help people cope with their problems!

      The big question is: Will CBT be effective for anxiety? Will this book do you any good, if you are suffering from shyness, chronic worrying, panic attacks, phobias, public speaking anxiety, test anxiety, post-traumatic stress disorder, or obsessive-compulsive disorder?

      When should you seek treatment from a counselor or mental healthy professional?

        [1] How severe is the problem?

        [2] Do you have any suicidal impulses?

        [3] Do you have any homicidal impulses

        [4] What type of problem do you have?

        [5] How long have you been suffering?
      It is good news that so many people who suffer from depression and anxiety can now be treated so quickly and effectively without medications. The positive prognosis for those who seek help is complete recovery.

    PART 1--- THE BASICS (p6-95)

      1) I think, therefore, I fear! In other words, anxiety results from your thoughts or cognitions. (7-30)

        The cognitive model is based on THREE simple ideas:

          [1] You FEEL the way you THINK!

          [2] When you are anxious, you are fooling yourself! Anxiety results from distorted, illogical thoughts.

          It is a "mental con" that you impose on your SELF!

          [3] When you CHANGE the way you THINK, you can CHANGE the way you FEEL.

        Of the ten major treatable "Cognitive Distortions" (listed on page 16), the following seven are especially common when you are feeling anxious, worried, shy, or panicky. They include:

          [1] Fortune-Telling

          [2] Mind-Reading

          [3] Magnification

          [4] Emotional Reasoning

          [5] Should Statements

          [6] Labeling

          [7] Self-Blame

        You can defeat your fears based on cognitive distortions. You can live a life that is free of worries and self-doubt.

      2) Are you anxious? Or are you depressed? (p31-39)

      3) Do you have an anxiety disorder? (p40-46)

      4) Placebo nation --- the truth about antidepressants and anti-anxiety medications (p47-63)

      5) What would it be worth if I could show you how to change your life? (p64-75)

      6) The daily mood log (p76-95)

    PART 2 --- THE COGNITIVE MODEL (p97-247)

      7) Uncovering your self-defeating beliefs (p99-107)

      8) How to modify a self-defeating belief (p108-126)

      9) The "WHAT-IF" technique (p127-132)

      10) Compassion-based technique (p133-143)

      11) Truth-based techniques (144-170)

      12) Logical and semantic techniques (p171-190)

      13) Quantitative techniques (p201-208)

      14) Humor-based techniques (p201-208)

      15) Role-playing and spiritual techniques (p209-220)

      16) Motivational techniques (p221-233)

      17) Anti-procrastination techniques (p234-247)

    PART 3 --- THE EXPOSURE MODEL (p249-309)

      18) Classical exposure --- taking a page from the Tibetan Book of the Dead (p251-267)

      19) Cognitive Exposure --- the monster in your mind (268-284)

      20) Interpersonal exposure --- the fear of people (p285-309)

    PART 4 --- THE HIDDEN EMOTION MODEL (p311-329)

      21) The hiden emotion technique --- sweeping your problems under the rug (p313-329)

    PART 5 --- SELECTING THE TECHNIQUES THAT WILL WORK FOR YOU (p410-)

      22) The recovery circle --- failing as fast as you can (p333-34)

      23) Putting it all together --- the woman with the scar on her nose (p364-388)

      24) Feeling better vs. getting better --- relapse prevention training (p389-410)

    REFERENCES (p411-414)

    YOUR ANXIETY TOOLKIT (p415-436)

    INDEX (p437-449)

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