The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It

by Margaret Wehrenberg

Book Overview

Anxiety disorders--grouped into three main categories: panic, generalized anxiety, and social anxiety--are among the most common and pervasive mental health complaints. From the subtlest effect of sweaty palms during a work presentation to more the more severe symptom of reclusion, anxiety casts a wide net. Medication, once considered the treatment of choice, is losing favor as more and more sufferers complain of unpleasant side effects and its temporary,...

• Format: Paperback
• Language: English
• ISBN: 0393705560
• ISBN13: 9780393705560
• Release Date: August 2008
• Publisher: W. W. Norton & Company
• Length: 256 Pages
• Weight: 0.89 lbs.
• Dimensions: 0.8" x 6.1" x 9.2"

Customer Reviews

Entertaining AND Life Changing!

I've had super-strong anxiety all my life, on and off with depression. Everybody knows the best way to help yourself permanently is a combination of medicine and behaviour modification, so after years of only doing the former, I set out to find the best information to tackle the latter. I looked at a million books online and in the library, bought a few, but by miles this is the best one of the lot. If you can only buy ONE book in your life to help you, make it this one. It is a fascinating read from beginning to end. I came to it not really caring why or how my brain was making me anxious- I just knew I wanted to stop how I was feeling. In fact, the most interesting part of the book is explaing how and why your brain causes your anxiety. Far from being a dry medical monologue of terminology and bio-chemistry, the information and the way it was presented was more like watching a fascinating documentry on Discovery Health. The information is solid and presented in a passionate and entertaining way (without dumbing anything down either, I might add) which says something for the author's talent and style. I found myself smiling or chuckling sometimes when she'd explain a concept and why it works, and while I'm turning the page my brain is yelping, "Yeah, but so what! What if x, y or z is happening to you, then it's not going to work is it!?" only to read on the next page when she continues that she's ALREADY thought of my secret protestation, and goes on to shoot it down with logic and facts. Very funny! This isn't a top 10 list like an extended Oprah magazine article, nor is it a finger wagging book telling you things like if you are feeling anxious to go write in your gratitude journal or take a bubble bath and give yourself affirmations in a mirror. These are very real, true ways that work with how a human brain naturally works itself: you are teaching yourself ways to override the chunk of your brain that is causing the anxiety response with another physical area of your brain that will control another action- your brain simply is not built to do both styles of things at once. You are forcing it by will to complete another task so it is unable to fire out those messages of anxiety. It really is an unbelievable read. After being this way my entire life from childhood to adulthood, I can say that after putting these techniques into practise that I am not that same person anymore, my life has improved dramatically and I am happier, more calm, less prone to depression and all-around a healthier person. Just buy the book. It is impossible that you won't find it helpful, yourself.

PRO-MEDICATION

I got the impression reading the reviews that this book was against using medication. After reading the chapter on drugs, in fact, the book is very open to meds and specifies when they are recommended in addition to the techniques which are the heart of this book. That coincides with what I have read from NIH researchers, and a little of the other professional literature. Norman Rosenthal in his book on emotions says in particular that panic is better dealt with without meds, but he often gives meds out of compassion in addition to recommending therapy. I am in no way an expert or well read on the subject, just sharing my 2 cents since I think others may get the wrong impression from the reviews here. Medication has an important place and I think it should not be devalued based on one's own personal experience. There are many people who have no respect for psychologists based on their experience, but that is not very rational or scientific either. The best therapy is often both medication and psychological help.

Helpful reference for relaxation techniques

This book is a helpful reference for those seeking immediate results in learning how to calm themselves down. The techniques presented are popular and proven amongst anxiety sufferers and therapists alike. I myself suffered from panic attacks and social anxiety for over five years, and have been using many of these helpful techniques for years. I also appreciate that the author has given a thorough explanation of why each relaxation technique works. When it comes to anxiety, education is empowerment. The better understanding you have of how anxiety works, the easier it is to control and overcome. Why should you listen to the author? Because she (like millions of us out there) used to suffer from panic attacks and other anxiety problems, which certainly qualifies her as an expert on the subject. I certainly recommend this book for not only those suffering from anxiety, but for anyone who would like to learn how to relax. Cheers, Steve Pavilanis Author A Life Less Anxious: Freedom from panic attacks and social anxiety without drugs or therapy (Volume 1)

Panic Attack Help (and you can dump the meds)

Nobody likes taking medication. They especially don't like it when the side effects are unpleasant, and the best results you can expect are a quick and fleeting fix, at best. So with medication quickly falling out of favor with people who suffer anxiety and panic attacks, this guide to the 10 best methods for dealing with the condition is like a breath of fresh air. Not only does the author speak from experience, but the methods she suggests, from dietary changes (bye bye caffeine and aspartame) to changes in habit (taking control over emails) and ways to induce physical relaxation (aromatherapy and breathing exercises) are all common sense, easy-to-implement techniques that anyone can put into effect and quickly improve their condition - even if they suffer from the more severe symptoms of anxiety. It takes persistence, but author Margaret Wehrenberg really makes you believe it's possible. This comes highly recommended by me.

Conquer Stress with Proven Techniques

"When talking about anxiety and how to control it, it is important to understand that the nervous system is automatic and operates without your control, but you can take it over on purpose." ~ pg. 11 "The 10 Best-Ever Anxiety Management Techniques" is one of the most helpful books on anxiety I've ever read. Margaret Wehrenberg believes in using the brain to change the brain. She is well qualified to write this book as she once suffered from panic attacks and worry. There are many practical ways to avoid panic and one of them was surprising. Avoiding coffee or other beverages with caffeine can help you avoid panic attacks. To read more about this subject look for Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug. It was also interesting to read about avoiding aspartame (stevia is better and natural) because it increases anxiety. I was surprised to also read that mitral valve prolapse (a heart condition one doctor told me I had) can trigger panic. Margaret Wehrenberg gives good advice about how to deal with cell phones and e-mail. She suggests a few essential oils you can put in the tub to help you relax. Emptying the mind by making a list also seems to be calming. While these things work, the best part of the book is about breathing deeply. If you are suffering from anxious thoughts there is a way to stop them even if you think that is impossible. By persisting and using the techniques in this book you can see good results. There is a section on the importance of positive self-talk and how to deal with perfectionism. Since drugs have unwanted side effects you may want to try out some of the techniques in this book that deal with panic attacks, social fears and worrying. While Margaret Wehrenberg doesn't go into detail about exercise and stretching, I think Yoga works best to calm the mind and the effects are cumulative. I can highly recommend Crunch - Candlelight Yoga. By calming the body you also calm the brain. ~ The Rebecca Review