Kuidas ärevusega toime tulla: abiks noortele: olulised kognitiiv-käitumuslikud tehnikad ja teadvelolekuharjutused ärevuse ja stressi leevendamiseks

by Regine Galanti, Ave Põlenik (Translator), Anu Seidla-Suitsu (Editor)

Mari Kolga, kriisinõustaja-psühholoog, kirjutab raamatu saateks:

„Raamatus käsitletakse peamiselt kahte emotsiooni: ärevust ja hirmu . Pole olemas häid või halbu emotsioone, kõik tunded on loomulikud ja nende kogemine meie igapäevaelu osa. Küll aga võib meil kõigil mõnikord olla keeruline tunnetega toime tulla. Ärevus ja hirm võivad olla nii edasiviivaks jõuks kui ka takistajaks meie tegevustes. Kui ka Sina tunned, et ärevus ei lase Sul oma elust täit rõõmu tunda ja hirm takistab Sul teha kõike seda, mida sooviksid, siis on see raamat just Sulle.

Regine Galanti õpetab lihtsasti kasutatavaid nippe, kuidas oma ärevust ja hirmu leevendada, ja aitab mõista, miks on meile ka sellised tunded vajalikud. Ma ei ütle, et raamatu läbilugemisega oled ärevusest ja hirmudest vaba, kuid kui pisut harjutad ja järjepidevalt järgid raamatus pakutud soovitusi, tuled nende tunnetega paremini toime.“

Raamatust leiad:

Teste ja küsimustikke enese hindamiseks, et mõista paremini end vaevavat ärevust ja emotsioone ning leida nende vallandajad.

Rohkem kui 30 kognitiiv-käitumuslikku tehnikat ärevusega toimetulemiseks koos praktiliste strateegiatega, kuidas hakkama saada selliste emotsioonidega nagu viha ja kurbus.

Rohkem kui 30 teadvelolekuharjutust , et praegusel hetkel visualiseerimise, hingamise ja meditatsiooni abiga ärevusest võitu saada.

Doktor Regine Galanti on kognitiiv-käitumuslikule teraapiale spetsialiseerunud kliiniline psühholoog, kes on pühendunud ärevuse all kannatavate laste ja teismeliste ravile.

Merilin Mandel soovitab:
“Vaimse tervisega on see värk, et sellest on hästi lihtne rääkida üldistatult – ‘hea vaimne tervis’, ‘kuidas hoida vaimset tervist’ ja nii edasi. Vahel juhtub seetõttu, et on keeruline aru saada, kus me ise sellel skaalal asetseme – et kui me teeme kõiki asju ‘õigesti’, siis peab ju ometi ‘hästi’ olema! Seega, kui sind miski häirib – näiteks ärevus -, soovitan sajaga leida viise, kuidas seda sõna ja tunnet enda moodi võimalikult proaktiivselt ja hellalt lahti harutada! Näiteks erinevate harjutuste toel, oma käe ja häälega, mitte ainult silmadega ja mõtetes.”

Genres: Nonfiction, Psychology, Self Help, Mental Health, Counselling, Parenting, Health

192 pages, Paperback

First published March 24, 2020

Reviews

[•°• gabs •°• · Rating 4 out of 5]

can we first take a second and appreciate the cover? ok, thank you. also it took me an embarassingly long amount of time to figure out why I could not really relate to it, I was like "haha this was me like 5 years ago" before I REALIZED. in my head i'm still 14, it's surreal to me that I'm an adult now lol.

moving on to the actual content of the book, I think it's an important read. the author is a psychologist specialized in CBT (that is cognitive behavioral therapy) and you can see that because she knows what she is talking about.

this is a book you can (and should) keep coming back to, because there is no way you can memorize all these techniques and practices and pieces of advice by just reading it once. and speaking of, there are many, many of those. among them is the "5-4-3-2-1" technique that I'm pretty sure we all anxiety folks know, the "name 5 things you can see, 4 things you can touch etc". but there are numerous others, focusing on breathing, sensations or feelings.

the book is structured in five chapters, each of them focusing on different aspects. to summarize, they deal with: habits, sensations, feelings, thoughts and behaviours, but obviously more in detail than this. and in each chapter there are explanations and examples and techniques to control your anxiety and be more in control of yourself.

I love the encouragements and advice she gives, because it's very realistic, small steps and all. and I realized that I was already doing most of these things without having heard them from a specialist or read them anywhere. and I think it's because I do a lot of introspection, so most of the time I know what I need or what I should change. so I really recommend that, asking yourself all kinds of questions.

all in all, helpful read, 4.5 stars.

ARC provided by NetGalley but all opinions are my own.

[Ksiazkowa · Rating 4 out of 5]

Receznja- lęk off!
Książka bardzo dużo uczy! Trzeba podkreślić że mogłabym skonczyc ją w 1/2 dni, ale nie chciałam. Chciałam jak najdłużej przyswajać wiedzę z tej książki. Napewno trochę mi pomogła, ćwiczenia zawarte w niej są mega i mają prawo działać (już to sprawdziłam). Polecam bardzo 😍

[Katerina Kondrenko · Rating 3 out of 5]

6 out of 10

Not bad psychology for teens, not a book, rather a manual or work book to test, check and track your anxiety.

I only disagree that panic attacks aren't that dangerous. I had such symptoms after long-term drinking energy drinks and know what I'm talking about. When your heart races so fast you're sure you're dying it's not okay.

Also, aside from good exercises to control emotions there are advices like 'Are you sad? Just don't be!'. Okay, very helpful. And not a single mention of medical treatment for depression. Depression is not a simply psychological issue, it can't be cured with a tender word, it requires meds!

Still, the book can be useful for teens with not very serious problems.

[Maja · Rating 5 out of 5]

przegenialna!! najlepsza książka o psychologii, jaką czytałam! bardzo treściwa, autorka nie opisuje na 14 stron funkcji ciała migdałowatego, tylko podaje praktyczne ćwiczenia i ważne informacje, co bardzo cenie sobie w tego typu książkach<3 naprawdę świetna książka, czułam się całkowicie zrozumiana i wiele z tych ćwiczeń z pewnością wykorzystam gdy będę tego potrzebowała:)
jedynym jej minusem jest to, że jest to jedyna książka ten autorki, a bardzo chciałam przeczytać o czymś jeszcze hahah

[Ksiazkoholiczkq · Rating 5 out of 5]

Książka zdecydowanie warta uwagi. Stosując ćwiczenia i medytacje zawartą w tej książce potrafiłam się zrelaksować i zapobiec stresowi. Dodatkowo większość ćwiczeń były proste i skuteczne. Książkę polecam każdemu bez względu na wiek.

[Fazila · Rating 5 out of 5]

REVIEW :

DISCLAIMER : Thank you, Netgalley and Zeitgeist for providing me with an ARC of this book in exchange for an honest review.

Regine Galanti has done a fantastic job of explaining anxiety, depression and panic attacks in simpler terms and also providing the readers with easy to use practical steps they can implement in their lives. The book is a manual for teens and adults alike in my opinion. It explains in great detail the different techniques one can use for different types of anxiety. The main focus of this book is to identify the thoughts, emotions, and feelings in order to understand and be aware of the behavior it brings out in us. Once thoughts and triggers are identified, we can move forward with necessary exercises to combat the adverse reactions it brings out. The book is equally encouraging and inspiring the readers to be present and practice mindfulness to help with anxiety and depression. The book gives guidelines to follow and practice on a daily basis to help curb the common responses to anxiety. The idea of doing this is to be aware of the problems, accepting it as a part of life and moving on. The book reiterates the importance of daily practice to improve the reactions and lessen the effect of the problems thereby making life move forward calmly. The action plans explained in the book are easy to do and less time-consuming to apply to our daily routine. The CBT techniques as explained by the author takes time to take effect and urges the readers to be patient and non-judgemental of our signs of progress and failures. Celebrating the progress and accomplishments and rewarding yourself with things you like will improve your performance. I loved this book and the practical easy to follow action plan is a highly practical and efficient way to deal with anxiety and depression. I gave this book 5 stars and highly recommend checking this book out. If you are a parent of a child/someone who deals with anxiety, depression or behavioral problems you should definitely try this book. The book is truly beneficial in dealing with anxiety and depression.

[Courtney · Rating 4 out of 5]

This book is an excellent guide to CBT that could work quite well for teenagers who are struggling with their mental health and anxiety issues. It was a concise and informative guide to the basics of anxiety treatment through CBT and achievable methods for managing ones anxiety on their own. I think the ideal readers for this book would be teenagers with mild to moderate anxiety. Most of these are techniques that I have picked up through my own experiences with CBT and my counsellor, but due to the fact that I have extremely severe anxiety, I wouldn't have been able to take these tools on and apply them on my own. It wouldn't replace face-to-face therapy from a professional, but it is a good start that is definitely based on the actual CBT practices.

I feel like this book is an excellent guide; my only comment was that I wish it had been a little bit more charismatic for the teenage audience with a tiny bit more humour in it. The tone was right, but I just wanted a little bit more.

[Emily · Rating 5 out of 5]

I am a child psychologist and I practice CBT and mindfulness skills every day in my work with teenage patients. This book is an excellent guide to help teens learn how to use these skills on their own, or in conjunction with therapy. CBT skills are the most effective therapy skills for anxious youth, and there are not enough resources geared toward teens themselves to learn these simple and essential skills. This book is an incredible resource! It is engaging, informative, and full of activities that can help teens right away, and in the long term. I am excited to recommend this to my patients.


Disclaimer: I received a free copy of this book for my honest review.

[Karolina Konduracka · Rating 3 out of 5]

4.75
- dla każdego, w każdym wieku, z lękami czy bez,
- również pomocne przy stresie, czy ciągłym czy okresowym,
- teoria + praktyka
- sensowne wskazówki, o których się aż tak dużo nie mówi jak np. oddychaj spokojnie, wdech i wydech xd niektóre z nich mogą się wydawać zbyt czasochłonne, ale przecież nie trzeba testować wszystkiego na raz
- ćwiczeń jest bardzo dużo i RACZEJ się o one nie powtarzają - nie odniosłam wrażenia, że cały czas czytam o tym samym, chociaż można znaleść wspólne bazy różnych praktyk
ale ogólnie szanuje, pozdrawiam - cool i ważna książka ✌🏻

[Jordy Madueño · Rating 5 out of 5]

I think it’s one of the best books I have read about anxiety and depression. It’s pretty simple to understand and also very pragmatic. It has inspired me a lot and helped me for my own sake. The design for small devices is not good but it’s a great design after all. The book is not long so you can read it in a couple of hours or so. Although, the idea is to practice the exercises so take your time.

[śliwka_robaczywka · Rating 4 out of 5]

Wreszcie skończyłem. Zacząłem to czytać 18 grudnia, ale potem robilem duże przerwy, nie miałem motywacji + były święta.
Książka do przeczytania w 2 dni, ale męczyłem się z nią, bo to książka psychologiczna i trzeba się bardzo skupić, żeby coś z niej wynieść. Będę ją miał przy sobie, bo muszę zrobić research potrzebnych rzeczy do wynotowania z niej, żeby to wdrożyć w żyćko.
Mimo że ciężko się czytało (bo dzięki się na części teotytyczne i praktyczne) to warto, poelcam każdemu poświęcić czas kto może, bo myślę, że jak się za to dobrze weźmie to można dużo wynieść, ale wymaga to dużo pracy.

[kate · Rating 1 out of 5]

i had to read this for school. i don’t know why. it wasn’t helpful

[Wiktoria Kościuk · Rating 4 out of 5]

Momentami przynudza ale w końcu to książka psychologiczna haha Bardzo mi pomogła w radzeniu sobie z lękami i atakami paniki ❤️

[Kim · Rating 4 out of 5]

I’ve been looking for books to bolster our collection of mental health resources for teens. High school students will appreciate the conversational, straightforward discussion of cognitive behavioral therapy, and the freedom to try various mindfulness techniques from Dr. Galanti’s extensive “toolbox” to determine which ones work best for them.
Everything is presented in small, manageable chunks. Back matter includes a summarizing appendix and suggested apps, websites, and books that encourage further exploration.

Thank you, Zeitgeist and NetGalley, for the electronic ARC.

[Munchie · Rating 3 out of 5]

Simple starter book for teens who need to start somewhere to control and understand their anxiety. Really helpful tips on how to manage your symptoms, what exercises to practice and describing what things are. Example would be panic attacks vs anxiety attacks. Despite knowing everything in this book already, I knew if this book was around when I had my first episodes of anxiety as a teen, this would have helped my younger self understand what I was going through. I had to work off of the internet to help figure out what was wrong with me, and this was the 2010's which took me over a year to grasp.

[Sura Siri · Rating 4 out of 5]

คู่มือการจัดการความวิตกกังวลสำหรับวัยรุ่น แต่ในความจริงเนื้อหาในหนังสือนั้นสำหรับวัยรุ่นอ่านได้ และผู้ใหญ่ได้อ่านก็ยิ่งดี

ถึงแม้หนังสือจะพุ่งเป้าไปที่ชีวิตของวัยรุ่น ศัพท์ บริบทต่างๆ สามารถดึงดูดวัยรุ่นให้เข้าไปอ่านหนังเล่มนี้ได้อย่างดี เพราะเริ่มจากการทำเช็คลิสต์ปัญหาใกล้ตัวที่เป็นเรื่องของความวิตกกังวลของเหล่าวัยรุ่น และเมื่อผมจินตนาการย้อนกลับไปตอนเป็นวัยรุ่นและลองทำเช็คลิสต์ในช่วงแรกของเนื้อหา ปรากฎว่าในตอนนั้นผมมีความวิตกกังวลไม่น้อยที่ตรงกับในหัวข้อเหล่านี้ และหนังสือเล่มนี้จี้ประเด็นและหาทางแก้ให้ครับ

[Rachael · Rating 5 out of 5]

I received an e-arc from the publisher through NetGalley in exchange for an honest review.

“Anxiety Relief for Teens” is a novel about anxiety, what it does to your mind/body, and coping strategies to find healthy ways to manage your anxiety. It is full of useful information about the different types of anxieties and even information about panic attacks for those who suffer from panic attacks.

I’m not a teen anymore (and haven’t been for over 4 years now) but I do suffer from anxiety. I found “Anxiety Relief for Teens” useful because I don’t know the coping skills that are out there to effectively manage my anxiety. I have tried a couple of the skills in this novel and they have worked for me. That’s not to say they will work for everyone. I was diagnosed with anxiety almost 4 years ago now and I had never really learned effective skills to manage my anxiety. I really enjoyed learning more about anxiety and ways to manage it. I definitely recommend this novel to anyone who suffers from anxiety whether you are a teen, adult, or child. The coping strategies outlined in this novel make it helpful to anyone who suffers from anxiety.

[Brutalna Terapia Decybelami · Rating 5 out of 5]

Świetna i rzeczowa książka! W zamyśle skierowana do młodzieży, ale moim zdaniem przydatna również dla dorosłych. Ta książka to zbiór ćwiczeń do samoregulacji. Jest to bardzo dobry początek do terapii CBT lub jej wsparcie. Wszystkie ćwiczenia są bardzo prosto wytłumaczone i można je stosować codziennie.

[nvikus · Rating 4 out of 5]

4/5🌟

[Milena · Rating 4 out of 5]

3,7
Potrzebna dla świata!

[Marysia.Budny · Rating 4 out of 5]

4,25. Bardzi pomocna ksiązka, która pomoże każdemu kto boryka sie z stanami lękowymi, atakami paniki itp.💫

[Suzi · Rating 3 out of 5]

Nope, still broken.

[Kathy Carberry · Rating 5 out of 5]

I was very impressed with the way this book presented the topic of anxiety for teens. It's a growing concern and this book handles it confidently and compassionately. Behavior therapy is a proven ,safe and effective way to deal with the common problem of anxiety. I recommend this book to anyone who lives or works with teens. It is chock full of practical advice and wisdom on how to deal with anxiety and gives teens the tools they need to cope and navigate through everyday stresses. I highly recommend this book.

[Bree · Rating 5 out of 5]

Thank you NetGalley and the author for allowing me to read this!! I LOVED this book!! Gained some new strategies for my anxiety and things to write in my journal for later! Thank you for this book

[✰ INKA ✰ · Rating 4 out of 5]

3,5 ⭐️
Spoko książka. Ciekawa i można się z niej wiele dowiedzieć, po prostu, spodziewałam się, trochę czegoś innego.
Polecam, zwłaszcza jeśli kogoś interesują kwestie, gniewu, lęku i smutku.

[Cozy · Rating 5 out of 5]

*thank you Netgally and the author for the gifted copy, all thoughts are my own*

I thought this book was very well presented. It's easy to follow without dumbing things down. Gives great examples and suggestions. I highly recommend this for anyone with a teen. Even if your teenager does not have a anxiety disorder this book would be helpful. It's full of fantastic techniques that would be helpful for any age range

4.5 stars

[Ada's · Rating 4 out of 5]

I asked for this book to help me I understand what anxiety is like for a teen in an adult and even tho there are similarities I found it very interesting and informative thank you

[Emma Katherine · Rating 5 out of 5]

Read my full review here: https://lifesanovelty.blogspot.com/20...






Opinions: I recently discovered a page of OCD self-help books on NetGalley, meaning I will be mentally healthy and my blog will be full of anxiety relief books for the next few days! So far, Anxiety Relief for Teens is my favourite for its inclusivity and wide range of activities. This book doesn't specify on any disorder or condition, just generalized anxiety, meaning everybody can benefit! It offers an encouraging balance between facts and emotions, allowing readers to make sense of what's happening. Anxiety is like math: you can't memorize formulae without knowing what they do! It also teaches readers the difference between anxiety and stress, something I found very interesting and surprisingly true! This book offers practical advice for all times of the day and explanations about why each practice works. As an anxious and OCD reader myself, I adore this book because it truly focuses on audience and speaks to the readers, not to the page. I would strongly recommend Anxiety Relief for Teens to any anxious/mentally ill teen looking to control their anxiety or consolidate what you've already improved on with a therapist. No matter your situation, this book is calming, informing, and beneficial!

My Favourite Thing: I love how general Anxiety Relief for Teens is! Although "general" doesn't sound compelling, I believe this makes it crucial for all denominations of anxiety. It discusses all (or at least most) of the types of anxiety and mental illness in detail, but the main articles and quizzes are general and leave room for you to fill in your own details. Anxiety Relief for Teens is very inclusive and prepared to help all sorts of teens in need. Not enough teen self-help books are available, so I'm glad this "catch-all" book is!

My Least Favourite Thing: In all honesty, I can't think of a single thing I dislike about Anxiety Relief for Teens. It was insightful and realistic; pretty much all you desire from self-help books!

[Afton Mortensen · Rating 5 out of 5]

This book is beautifully laid out in a simple and easy to follow way for teens. It touches on the things that are most heavily on their brains: social media, grades, peer relationships, concerns of the future. The author is incredibly knowledgeable and provides actually valuable insight, not just quick blips quoting. This is a completely necessary tool for anyone with a teen in their life!

[melodiaprozy · Rating 3 out of 5]

3,8/5

Całkiem porządny poradnik. Sama zapisałam sobie wiele ćwiczeń, których wcześniej nie znałam.
Niemniej jednak, dla osób, które w jakiś sposób borykają się z lekiem od dłuższego czasu nie będzie to nic szczególnie odkrywczego. Wiele opisów się powtarza (szczególnie w części teoretycznej). Brakowało mi też trochę bardziej „dogłębnych” opisów niektórych zjawisk.
W tym momencie polecę może z hiperbolą, ale niektóre rady brzmiały trochę jak „Jesteś smutny? Uśmiechnij się!”, ale to na szczęście mały procent tej książki.
Uważam, że jest to całkiem dobre wprowadzenie dla osób, które z tematem lęku nie miały wcześniej styczności i oczekują prostego wyjaśnienia niektórych procesów.