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Ponad lękiem
Lęk jest powszechnie doświadczaną emocją, która działa niczym system alarmowy w naszym ciele. Pomaga nam unikać sytuacji zagrażających życiu i pobudza nas, byśmy przygotowali się na niebezpieczeństwo. Zdarza się jednak, że przejmuje kontrolę nad naszym życiem, zaburzając nasze funkcjonowanie i powodując stres niewspółmierny do okoliczności. Zamartwiamy się tym, co może się zdarzyć, lub w nieskończoność rozpamiętujemy przeszłe wydarzenia. Aby poradzić sobie z trudnymi emocjami, zazwyczaj zaczynamy unikać sytuacji, które je wywołują. To przynosi szybką ulgę, ale na dłuższą metę utrudnia nam osiąganie zamierzonych celów, wzmacnia lęk i nie pozwala dostrzec, że nasze obawy są nierealistyczne. Pojawić się też mogą nieprzyjemne doznania fizyczne: ból głowy, nudności, uczucie zmęczenia, a także kłopoty ze snem, z koncentracją i podejmowaniem decyzji oraz nerwowość, drażliwość i poczucie, że jest się na skraju wytrzymałości. Lęk i zamartwianie się wywołują wiele cierpienia, przeszkadzając w odczuwaniu spełnienia i szczęścia w życiu. Niniejszy poradnik zawiera oparte na dowodach naukowych strategie radzenia sobie z lękiem i zamartwianiem się, które wykorzystują elementy terapii poznawczo-behawioralnej i techniki uważności. Dowiesz się z niego, w jaki sposób myśli, zachowania i doznania fizyczne tworzą błędne koło lęku, które sprawia, że czujemy się jak w pułapce. Znajdziesz tu skuteczne ćwiczenia z zakresu uważnej świadomości zakotwiczające w bieżącej chwili, a także narzędzia, dzięki którym powstrzymasz zachowania unikowe i zmierzysz się z własnymi obawami. Co najważniejsze, odkryjesz, co wywołuje u ciebie lęk, i poznasz rozwiązania dopasowane do twoich potrzeb. Postępując zgodnie z podanymi wskazówkami, będziesz w stanie zmienić swój umysł, a tym samym całe swoje życie. Lęk przestanie mieć nad tobą kontrolę i zaczniesz żyć tak, jak pragniesz.
Dzięki zamieszczonym w książce przykładom i praktycznym ćwiczeniom dowiesz się, jak:
zaprzestać unikania i stawiać czoło sytuacjom, które budzą w tobie lęk,
rozpoznać i zmienić negatywne wzorce myślenia,
poradzić sobie z doznaniami fizycznymi, które towarzyszą lękowi,
zdystansować się od pełnych niepokoju myśli,
rozpoznać i zmienić zachowania, które podtrzymują lęk,
realizować to, na czym najbardziej ci zależy, mimo obaw i niepewności.
Jeśli często odczuwasz lęk, znasz ten problem na wylot – po co więc masz stosować jedno, rzekomo uniwersalne podejście, skoro możesz sięgnąć po takie, które będzie pasowało do twoich potrzeb?
Dzięki zamieszczonym w książce przykładom i praktycznym ćwiczeniom dowiesz się, jak:
zaprzestać unikania i stawiać czoło sytuacjom, które budzą w tobie lęk,
rozpoznać i zmienić negatywne wzorce myślenia,
poradzić sobie z doznaniami fizycznymi, które towarzyszą lękowi,
zdystansować się od pełnych niepokoju myśli,
rozpoznać i zmienić zachowania, które podtrzymują lęk,
realizować to, na czym najbardziej ci zależy, mimo obaw i niepewności.
Jeśli często odczuwasz lęk, znasz ten problem na wylot – po co więc masz stosować jedno, rzekomo uniwersalne podejście, skoro możesz sięgnąć po takie, które będzie pasowało do twoich potrzeb?
200 pages, Paperback
First published April 1, 2020
70 people are currently reading
416 people want to read
About the author
Stefan G. Hofmann
53 books19 followersDr. Stefan G. Hofmann is a professor in the clinical program, where he directs the Psychotherapy and Emotion Research Laboratory at the Center for Anxiety and Related Disorders. His main research questions include the following:
Why are psychological treatments, such as cognitive-behavioral therapy, effective for anxiety disorders? What is the mechanism of treatment change, and what are the active ingredients? How can these treatments be improved further?
How can we translate knowledge from basic neuroscience into clinical techniques to enhance therapies for anxiety disorders?
What are the culture-specific expressions of mental disorders, and how can psychological treatments be made more culturally sensitive in order to enhance their efficacy, dissemination, and acceptability?
What are the effects of emotion regulation strategies on anxiety and subjective well-being?
What is the psychopathology of Social Anxiety Disorder? Are there any meaningful subgroups?
His research focuses on the mechanism of treatment change, translating discoveries from neuroscience into clinical applications, emotions, and cultural expressions of psychopathology. He is former president of the Association for Behavioral and Cognitive Therapies, and the International Association for Cognitive Psychotherapy. He is also editor in chief of Cognitive Therapy and Research and is Associate Editor of Clinical Psychological Science. For his most recent books see https://www.amazon.com/Stefan-Hofmann...
Website
http://www.bostonanxiety.org/
http://www.gatestudy.org/home.html
Interests
Social Anxiety Disorder
Psychophysiology of Emotion
Translational Research
Why are psychological treatments, such as cognitive-behavioral therapy, effective for anxiety disorders? What is the mechanism of treatment change, and what are the active ingredients? How can these treatments be improved further?
How can we translate knowledge from basic neuroscience into clinical techniques to enhance therapies for anxiety disorders?
What are the culture-specific expressions of mental disorders, and how can psychological treatments be made more culturally sensitive in order to enhance their efficacy, dissemination, and acceptability?
What are the effects of emotion regulation strategies on anxiety and subjective well-being?
What is the psychopathology of Social Anxiety Disorder? Are there any meaningful subgroups?
His research focuses on the mechanism of treatment change, translating discoveries from neuroscience into clinical applications, emotions, and cultural expressions of psychopathology. He is former president of the Association for Behavioral and Cognitive Therapies, and the International Association for Cognitive Psychotherapy. He is also editor in chief of Cognitive Therapy and Research and is Associate Editor of Clinical Psychological Science. For his most recent books see https://www.amazon.com/Stefan-Hofmann...
Website
http://www.bostonanxiety.org/
http://www.gatestudy.org/home.html
Interests
Social Anxiety Disorder
Psychophysiology of Emotion
Translational Research
Ratings & Reviews
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Community Reviews
Displaying 1 - 30 of 34 reviews
March 13, 2020
I received an advanced reader copy of this book to read in exchange for an honest review via netgalley and the publishers.
This is a fantastic book for any anxiety sufferer. It gives you questions and areas to write and record in and helps you understand what your triggers are and helps you to understand your anxiety better and learn how to try to manage it.
I loved the information in this book and did find it helpful.
This is a fantastic book for any anxiety sufferer. It gives you questions and areas to write and record in and helps you understand what your triggers are and helps you to understand your anxiety better and learn how to try to manage it.
I loved the information in this book and did find it helpful.
February 5, 2020
This book is changing my life. It is full of in depth analysis of the intricacies of anxiety, but also packed with helpful, practical tips. It is showing me that behaviors I attributed to character flaws are actually driven by anxiety. I’m learning so much about myself and how to set myself up for success. I’ve never seen such specific examples of my struggles laid out so clearly. I’ve been through years of therapy and multiple medications. But it’s the strategies in this book (some I’ve used for years and others are newer) that have benefitted me the most.
I would say this is a must read for just about every human. I’m so excited that it exists and I couldn’t recommend it more.
I would say this is a must read for just about every human. I’m so excited that it exists and I couldn’t recommend it more.
March 12, 2020
Thank you to NetGalley and the publisher for providing this book in exchange for an honest review.
This book is a great resource for people who suffer from mild anxiety. It is not a book to be read cover to cover in a short time as a lot of it takes practice and time. The exercises are helpful and are described well. There are a lot of self help books on the market now that describe how CBT works and helps many people and this one does a great job of making the process understandable.
This book is a great resource for people who suffer from mild anxiety. It is not a book to be read cover to cover in a short time as a lot of it takes practice and time. The exercises are helpful and are described well. There are a lot of self help books on the market now that describe how CBT works and helps many people and this one does a great job of making the process understandable.
March 15, 2020
I received an advanced reader copy of this book to read in exchange for an honest review via netgalley and the publishers.
This is an excellent book for those who struggle with anxiety. It has various exercises to practice while reading and I feel that it was very helpful to me. If you're looking for a self-help book, this is the one! Rating: 5 out of 5 stars
This is an excellent book for those who struggle with anxiety. It has various exercises to practice while reading and I feel that it was very helpful to me. If you're looking for a self-help book, this is the one! Rating: 5 out of 5 stars
January 20, 2020
I have struggled with anxiety for most of my life and was skeptical about yet another book on anxiety. The worksheets in this book are amazing and my skepticism was quickly pushed away. I feel that I now understand what events will trigger an anxiety attack and feel prepared to work on those issues. This workbook really made me examine my emotions and has helped me tremendously! I highly recommend it!
November 27, 2023
Rzetelnie napisana z przykładami i ćwiczeniami. Autor troszczy się o każdy aspekt i wątpliwość jaka może pojawić się w głowie osoby lękowej, a to też sporo daje. Polecam, warto!
February 17, 2020
INTRODUCTION
The Anxiety Skills Workbook by Dr. Stefan G Hofmann is a workbook that helps people (especially those living with an anxiety disorder) learn how to manage their anxiety as well as better explain what anxiety and what anxiety disorders are. A renowned expert on emotional disorders and Cognitive Behavioral Therapy (CBT), Dr. Stefan Hofmann provides readers with interactive activities where they can be proactive with their anxiety and not be a bystander of it. His book helps the reader better understand themselves and that they can manage their anxiety.
MY TAKE ON THE BOOK
I cannot say enough good things about this book! One is that after my own many years in therapy especially CBT, the book provided similar discussions about anxiety:
•Being able to better identify problems caused by anxiety
•Understand how past experiences can effect present experiences and feelings
•Challenge any negative thoughts that may be wrong assumptions
•Becoming more aware of one’s mood
For someone who has and still IS using CBT techniques to combat anxiety disorders, this book is pretty legit.
This book is LONG though. Regardless whether you decide to get the physical book or e-book this book is LONG. But for good reason:
1. It provides the reader a thorough understanding of anxiety—it’s original purpose (flight or flight), how an anxiety can impact a person’s life through anxiety, and the ways they can challenge their anxiety disorder.
2. Very interactive. Through my own experiences living with anxiety, it’s very EASY to get trapped in your thoughts and forget to set goals. The writing activities in the book help the reader better “see” their Anxiety, making their thoughts smaller and easier to understand. The book has writing activities you can write in as well as worksheets you can also print out in its webpage.
3. Graphs. The graphs shown illustrate how the anxious mind works and sometimes the thresholds that one can get SUPER anxious. Like seeing anxious thoughts in writing, the graphs and other such illustrations in the book, help the reader better understand their anxiety disorder(s).
4. Convincing. If you are like me living with an anxiety disorder, you might remember the first times living with an anxiety disorder. Speaking for myself, pursing this new change in my life was scary—anxiety was familiar and comfortable, although I knew it was counterproductive to my everyday life. Dr. Hofmann understands this with those living with anxiety disorders and that’s why in his book, he has the reader make practical and personal goals in which they can make these changes.
“ Research shows that the most effective goals are 1) specific and concrete, and 2) challenging but realistic (Locke and Latham, 2002). So instead of thinking about getting rid of anxiety altogether, try to think about some realistic, achievable outcomes for what your life would look like if anxiety were less interfering.”
This one is optional…
5. E-Book. Again, this book has numerous pages to read via e-book so I cant image how HUGE book (and perhaps heavy) if you decide to get the physical book. Reading ebooks is new to me, because I prefer reading physical books. But…I’ve learned there are some benefits to having an ebook ESPECIALLY for this one:
1) You can take the book “anywhere” via your smart phone or smart pad. When you’re enjoying a book like this, it’s frustrating you can’t bring it with you everywhere you go, because it’s too bulky to bring along.
2) Because you can’t see the thickness of the book, you’re mostly likely to read and finish it.
3) Stressed out? Time to kill? Boom! Open up the book in your reading app.
CONCLUSION
This is a GREAT CBT book that will help you understand anxiety and yourself better so you can function better in your everyday life. Like a CBT therapist you meet in real life (this book is NOT by the way is not a substitute for seeing a therapist; I recommend seeing one and using this book at the same time), it will help you hold you responsible for your anxiety and will “be there” every step of the way. Reading this book, reminded me of my own experience with a CBT therapist and was a great reminder even for me. I recommend this book with anyone who struggles with an anxiety disorder. This book will be on shelves wherever they're sold April 1, 2020.
Note: I received a digital copy of this book via NetGalley in exchange for an honest review.
The Anxiety Skills Workbook by Dr. Stefan G Hofmann is a workbook that helps people (especially those living with an anxiety disorder) learn how to manage their anxiety as well as better explain what anxiety and what anxiety disorders are. A renowned expert on emotional disorders and Cognitive Behavioral Therapy (CBT), Dr. Stefan Hofmann provides readers with interactive activities where they can be proactive with their anxiety and not be a bystander of it. His book helps the reader better understand themselves and that they can manage their anxiety.
MY TAKE ON THE BOOK
I cannot say enough good things about this book! One is that after my own many years in therapy especially CBT, the book provided similar discussions about anxiety:
•Being able to better identify problems caused by anxiety
•Understand how past experiences can effect present experiences and feelings
•Challenge any negative thoughts that may be wrong assumptions
•Becoming more aware of one’s mood
For someone who has and still IS using CBT techniques to combat anxiety disorders, this book is pretty legit.
This book is LONG though. Regardless whether you decide to get the physical book or e-book this book is LONG. But for good reason:
1. It provides the reader a thorough understanding of anxiety—it’s original purpose (flight or flight), how an anxiety can impact a person’s life through anxiety, and the ways they can challenge their anxiety disorder.
2. Very interactive. Through my own experiences living with anxiety, it’s very EASY to get trapped in your thoughts and forget to set goals. The writing activities in the book help the reader better “see” their Anxiety, making their thoughts smaller and easier to understand. The book has writing activities you can write in as well as worksheets you can also print out in its webpage.
3. Graphs. The graphs shown illustrate how the anxious mind works and sometimes the thresholds that one can get SUPER anxious. Like seeing anxious thoughts in writing, the graphs and other such illustrations in the book, help the reader better understand their anxiety disorder(s).
4. Convincing. If you are like me living with an anxiety disorder, you might remember the first times living with an anxiety disorder. Speaking for myself, pursing this new change in my life was scary—anxiety was familiar and comfortable, although I knew it was counterproductive to my everyday life. Dr. Hofmann understands this with those living with anxiety disorders and that’s why in his book, he has the reader make practical and personal goals in which they can make these changes.
“ Research shows that the most effective goals are 1) specific and concrete, and 2) challenging but realistic (Locke and Latham, 2002). So instead of thinking about getting rid of anxiety altogether, try to think about some realistic, achievable outcomes for what your life would look like if anxiety were less interfering.”
This one is optional…
5. E-Book. Again, this book has numerous pages to read via e-book so I cant image how HUGE book (and perhaps heavy) if you decide to get the physical book. Reading ebooks is new to me, because I prefer reading physical books. But…I’ve learned there are some benefits to having an ebook ESPECIALLY for this one:
1) You can take the book “anywhere” via your smart phone or smart pad. When you’re enjoying a book like this, it’s frustrating you can’t bring it with you everywhere you go, because it’s too bulky to bring along.
2) Because you can’t see the thickness of the book, you’re mostly likely to read and finish it.
3) Stressed out? Time to kill? Boom! Open up the book in your reading app.
CONCLUSION
This is a GREAT CBT book that will help you understand anxiety and yourself better so you can function better in your everyday life. Like a CBT therapist you meet in real life (this book is NOT by the way is not a substitute for seeing a therapist; I recommend seeing one and using this book at the same time), it will help you hold you responsible for your anxiety and will “be there” every step of the way. Reading this book, reminded me of my own experience with a CBT therapist and was a great reminder even for me. I recommend this book with anyone who struggles with an anxiety disorder. This book will be on shelves wherever they're sold April 1, 2020.
Note: I received a digital copy of this book via NetGalley in exchange for an honest review.
October 14, 2021
The Anxiety Skills Workbook is an ideal and simple CBT tool which helps suffers of anxiety, fear and worries utilising strategies in working towards mindfulness for anyone including children and teenagers.
The book is set out in sections that help you to have an understanding of how the workbook will help you and what you can do. The contents is fantastically arranged so you can go to the section that you need and are working on. The steps helps to focus and follow your journey of CBT and mindfulness by creating a goal plan, relaxation techniques, how you react to anxiety, how to change your way of thinking, your worrying including how to change behaviours and what you can do to accomplish and reset your goals if you regress backwards. Certainly a book to be kept on the bookshelf, parents helping their children with these new skills but including children, teenagers and adults with autism or ADHD. I found the workbook to help guide myself and my autistic children to calm their anxiety and worries.
Ideal book for those who found the book taming the anxiety gremlin.
I received a complimentary copy of this book from New Harbinger Publications, Inc via NetGalley for my honest review of the book The Anxiety Skills Workbook by Stefan G. Hofmann. The opinions expressed in this review are entirely my own thoughts, feelings and viewpoints of the book.
#TheAnxietySkillsWorkbook #NetGalley
Review run date was set for 25 June 2020 for Netgalley, unfortunately life stood at a standstill as I finished the final semester and three subjects of my studies. On 28 March 2021 I was set to write the review and my health became an emotional roller coaster so here I am today 14 October 2021 review will be post on my WordPress blog, Facebook blog, Instagram, LinkedIn, Amazon.com.au, goodreads, along with the non-linked retail online stores that sell the book is at:
My WordPress blog link is http://bluefalkon95adorationofallgenr... I have 27 followers
My Facebook reader blog page link, is https://www.facebook.com/BlueFalkon95... I have 27 followers
My Amazon link is: Sorry I do not have any followers, I have a reviewer ranking #10,871
The book is set out in sections that help you to have an understanding of how the workbook will help you and what you can do. The contents is fantastically arranged so you can go to the section that you need and are working on. The steps helps to focus and follow your journey of CBT and mindfulness by creating a goal plan, relaxation techniques, how you react to anxiety, how to change your way of thinking, your worrying including how to change behaviours and what you can do to accomplish and reset your goals if you regress backwards. Certainly a book to be kept on the bookshelf, parents helping their children with these new skills but including children, teenagers and adults with autism or ADHD. I found the workbook to help guide myself and my autistic children to calm their anxiety and worries.
Ideal book for those who found the book taming the anxiety gremlin.
I received a complimentary copy of this book from New Harbinger Publications, Inc via NetGalley for my honest review of the book The Anxiety Skills Workbook by Stefan G. Hofmann. The opinions expressed in this review are entirely my own thoughts, feelings and viewpoints of the book.
#TheAnxietySkillsWorkbook #NetGalley
Review run date was set for 25 June 2020 for Netgalley, unfortunately life stood at a standstill as I finished the final semester and three subjects of my studies. On 28 March 2021 I was set to write the review and my health became an emotional roller coaster so here I am today 14 October 2021 review will be post on my WordPress blog, Facebook blog, Instagram, LinkedIn, Amazon.com.au, goodreads, along with the non-linked retail online stores that sell the book is at:
My WordPress blog link is http://bluefalkon95adorationofallgenr... I have 27 followers
My Facebook reader blog page link, is https://www.facebook.com/BlueFalkon95... I have 27 followers
My Amazon link is: Sorry I do not have any followers, I have a reviewer ranking #10,871
September 5, 2024
„Ponad lękiem” – Stefan G. Hofmann
Psychologiczny poradnik, którego celem jest pomóc wszystkim ludziom zmagającym się z problemem lęku. Jak sam autor twierdzi, jest to pomoc przedterapeutyczna, która pomóc może osobom, które odczuwają lęk, jednak nie w tak dużym stopniu, aby konieczna była terapia – w skrócie, ma być to książka dla wszystkich. Ma pomóc każdemu uporać się z problemami, z tym, co nie daje im spać, wiecznie krąży po głowie lub właśnie wywołuje owo nieprzyjemne uczucie, jakim jest lęk. Za pomocą jedenastu modułów, czytelnik zostaje przeprowadzony przez część teoretyczną, w której profesorowie i terapeuci wyjaśniają, czym jest lęk, z czego się on składa, jak powstaje, jak na niego reagujemy etc., oraz część praktyczną, w której ukazane zostają mu konkretne ćwiczenia, które ma wykonywać podczas określonego czasu i monitorować swoje postępy, których celem jest redukcja lęku.
Każdy ma swoje problemy, więc ciężko jest jednoznacznie stwierdzić, czyje sprawy są błahe, a czyje poważne, w którym momencie należy się udać na terapię związaną z redukcją lęku, a kiedy jeszcze jest się w stanie samemu sobie pomóc, np. za pomocą ćwiczeń takich, jak w „Ponad lękiem”. Nie będę tu pisała o moich problemach i konkretnych przykładach, jakie wykorzystywałam w tych modułach, lecz o efektach, jakie przynosiła mi praca z tym poradnikiem.
Od razu powiem, że część, jak ją nazwałam, teoretyczna podobała mi się bardzo. Jako osoba zainteresowana psychologią, naprawdę czułam, że chłonę wiedzę, czytając te części. Zaznaczałam konkretne fragmenty, które uważałam za istotne i, szczególnie na początku książki, odczuwałam optymizm związany z tym, co jeszcze mogę się dowiedzieć w kolejnych częściach. Myślę, że nawet osoba średnio zainteresowana psychologią będzie odczuwała dużą przyjemność z poznawania istoty lęku – w końcu jest to uczucie, którego doznaje każdy, więc warto wiedzieć, jak ono funkcjonuje. Uważam, że gdyby „Ponad lękiem” składało się tylko z części teoretycznej, byłoby o wiele lepsze i bardziej wartościowe, niż obecnie, kiedy posiada jeszcze część praktyczną.
Na końcu każdego modułu, po omówieniu przez specjalistów danego zagadnienia związanego z lękiem, znajdują się ćwiczenia, mające wypracować w czytelniku pewne umiejętności, aby zredukować uczucie lęku lub jego skalę. Czasami są to ćwiczenia relaksacyjne, czasami są to analizy myśli naznaczonych lękiem, a czasami są to różnego rodzaju ćwiczenia związane bezpośrednio z uczuciem lęku, zauważaniem go, akceptowaniem go, czy zmniejszaniem go. Od początku książki byłam sceptyczna w związku z tymi zadaniami, ale próbowałam sobie wmówić, że na pewno to tylko moje pesymistyczne myśli i powinnam dać szansę tym ćwiczeniom – w końcu zostały one stworzone i zaproponowane przez specjalistów zajmujących się zawodowo problemem lęku. Mniej więcej w połowie lektury zauważyłam, że, niestety, miałam rację – większość z tych ćwiczeń absolutnie nie ma sensu. Nie sprawiają one, żeby poziom mojego lęku malał, nie dochodzę po nich do tych wniosków, do których powinnam (np. że moje myśli faktycznie są katastroficzne i wyolbrzymione, a to, czego się obawiam, nie jest tak poważne) – wręcz przeciwnie – upewniam się w tym, że mój lęk jest uzasadniony, a przewidywane przeze mnie konsekwencje pewnych wydarzeń, naprawdę mogą się okazać poważne w skutkach.
Nie chcę mówić, że moje problemy są dużo bardziej poważne niż problemy innych ludzi – mam wrażenie, że większość osób w moim wieku posiada podobne obawy. Z tego powodu tym bardziej zawiodłam się na proponowanych w tej książce rozwiązaniach. Niestety, uważam je za tandetne i nieskuteczne. Z tego powodu nie mogę z czystym sercem polecić tej książki – część poświęcona teorii i wszystkim kwestiom związanym z psychologią jest, w moim odczuciu, zrobiona naprawdę dobrze, rzetelnie i przystępnie (tak, że nawet osoba nieorientująca się w psychologicznej terminologii bez żadnego problemu będzie mogła przyswajać zawartą w tej książce wiedzę i czerpać z tego radość i satysfakcję), jednak część poświęcona faktycznej próbie zmian zachowań, poprzez proponowane ćwiczenia, okazała się w moim przypadku absolutnie nieskuteczna.
Dominika
Psychologiczny poradnik, którego celem jest pomóc wszystkim ludziom zmagającym się z problemem lęku. Jak sam autor twierdzi, jest to pomoc przedterapeutyczna, która pomóc może osobom, które odczuwają lęk, jednak nie w tak dużym stopniu, aby konieczna była terapia – w skrócie, ma być to książka dla wszystkich. Ma pomóc każdemu uporać się z problemami, z tym, co nie daje im spać, wiecznie krąży po głowie lub właśnie wywołuje owo nieprzyjemne uczucie, jakim jest lęk. Za pomocą jedenastu modułów, czytelnik zostaje przeprowadzony przez część teoretyczną, w której profesorowie i terapeuci wyjaśniają, czym jest lęk, z czego się on składa, jak powstaje, jak na niego reagujemy etc., oraz część praktyczną, w której ukazane zostają mu konkretne ćwiczenia, które ma wykonywać podczas określonego czasu i monitorować swoje postępy, których celem jest redukcja lęku.
Każdy ma swoje problemy, więc ciężko jest jednoznacznie stwierdzić, czyje sprawy są błahe, a czyje poważne, w którym momencie należy się udać na terapię związaną z redukcją lęku, a kiedy jeszcze jest się w stanie samemu sobie pomóc, np. za pomocą ćwiczeń takich, jak w „Ponad lękiem”. Nie będę tu pisała o moich problemach i konkretnych przykładach, jakie wykorzystywałam w tych modułach, lecz o efektach, jakie przynosiła mi praca z tym poradnikiem.
Od razu powiem, że część, jak ją nazwałam, teoretyczna podobała mi się bardzo. Jako osoba zainteresowana psychologią, naprawdę czułam, że chłonę wiedzę, czytając te części. Zaznaczałam konkretne fragmenty, które uważałam za istotne i, szczególnie na początku książki, odczuwałam optymizm związany z tym, co jeszcze mogę się dowiedzieć w kolejnych częściach. Myślę, że nawet osoba średnio zainteresowana psychologią będzie odczuwała dużą przyjemność z poznawania istoty lęku – w końcu jest to uczucie, którego doznaje każdy, więc warto wiedzieć, jak ono funkcjonuje. Uważam, że gdyby „Ponad lękiem” składało się tylko z części teoretycznej, byłoby o wiele lepsze i bardziej wartościowe, niż obecnie, kiedy posiada jeszcze część praktyczną.
Na końcu każdego modułu, po omówieniu przez specjalistów danego zagadnienia związanego z lękiem, znajdują się ćwiczenia, mające wypracować w czytelniku pewne umiejętności, aby zredukować uczucie lęku lub jego skalę. Czasami są to ćwiczenia relaksacyjne, czasami są to analizy myśli naznaczonych lękiem, a czasami są to różnego rodzaju ćwiczenia związane bezpośrednio z uczuciem lęku, zauważaniem go, akceptowaniem go, czy zmniejszaniem go. Od początku książki byłam sceptyczna w związku z tymi zadaniami, ale próbowałam sobie wmówić, że na pewno to tylko moje pesymistyczne myśli i powinnam dać szansę tym ćwiczeniom – w końcu zostały one stworzone i zaproponowane przez specjalistów zajmujących się zawodowo problemem lęku. Mniej więcej w połowie lektury zauważyłam, że, niestety, miałam rację – większość z tych ćwiczeń absolutnie nie ma sensu. Nie sprawiają one, żeby poziom mojego lęku malał, nie dochodzę po nich do tych wniosków, do których powinnam (np. że moje myśli faktycznie są katastroficzne i wyolbrzymione, a to, czego się obawiam, nie jest tak poważne) – wręcz przeciwnie – upewniam się w tym, że mój lęk jest uzasadniony, a przewidywane przeze mnie konsekwencje pewnych wydarzeń, naprawdę mogą się okazać poważne w skutkach.
Nie chcę mówić, że moje problemy są dużo bardziej poważne niż problemy innych ludzi – mam wrażenie, że większość osób w moim wieku posiada podobne obawy. Z tego powodu tym bardziej zawiodłam się na proponowanych w tej książce rozwiązaniach. Niestety, uważam je za tandetne i nieskuteczne. Z tego powodu nie mogę z czystym sercem polecić tej książki – część poświęcona teorii i wszystkim kwestiom związanym z psychologią jest, w moim odczuciu, zrobiona naprawdę dobrze, rzetelnie i przystępnie (tak, że nawet osoba nieorientująca się w psychologicznej terminologii bez żadnego problemu będzie mogła przyswajać zawartą w tej książce wiedzę i czerpać z tego radość i satysfakcję), jednak część poświęcona faktycznej próbie zmian zachowań, poprzez proponowane ćwiczenia, okazała się w moim przypadku absolutnie nieskuteczna.
Dominika
April 12, 2020
"Hopefully at this point you are starting to realize that worry isn't a reliable predictor of the future."
If you, like me, tend to worry often and sometimes ceaselessly this workbook will be an invaluable tool for you. I've always been a worrier and before this book, I was familiar with Cognitive Behavioral Therapy (CBT) so many of the CBT strategies in this book were not new to me.
There are two things that make this book magical, for me. One, it lays out the concepts in a really simple, easy to understand way. There are several examples that we visit again and again through each chapter, making it easy to find some ways to relate to the content and personalize it.
Two, the exercises themselves are invaluable. Being able to have a simple template to use to practice each concept and have ways to apply the concepts to my own individual life means that I am not just reading this book but I am using it and internalizing the concepts through practice.
"Worry is an unhelpful thinking response to a potential problem."
If you suffer from anxiety and would like a practical set of tools to help you do the hard work, this book is going to go a long way in helping you. This is not a miracle cure, and it might not even be the methodology that works best for you, but for me, a lot of what's in this book is incredibly helpful in being able to contextualize my thoughts and separate my thoughts and feelings from the facts.
With gratitude to netgalley and New Harbinger Publications for an advanced copy in exchange for an honest review.
If you, like me, tend to worry often and sometimes ceaselessly this workbook will be an invaluable tool for you. I've always been a worrier and before this book, I was familiar with Cognitive Behavioral Therapy (CBT) so many of the CBT strategies in this book were not new to me.
There are two things that make this book magical, for me. One, it lays out the concepts in a really simple, easy to understand way. There are several examples that we visit again and again through each chapter, making it easy to find some ways to relate to the content and personalize it.
Two, the exercises themselves are invaluable. Being able to have a simple template to use to practice each concept and have ways to apply the concepts to my own individual life means that I am not just reading this book but I am using it and internalizing the concepts through practice.
"Worry is an unhelpful thinking response to a potential problem."
If you suffer from anxiety and would like a practical set of tools to help you do the hard work, this book is going to go a long way in helping you. This is not a miracle cure, and it might not even be the methodology that works best for you, but for me, a lot of what's in this book is incredibly helpful in being able to contextualize my thoughts and separate my thoughts and feelings from the facts.
With gratitude to netgalley and New Harbinger Publications for an advanced copy in exchange for an honest review.
April 30, 2020
Anxiety Skills Workbook using Cognitive Behavioral Therapy
If you experience anxiety, worry, and fear to the extreme in your everyday life, you can and will benefit from this workbook. It is a workbook so be prepared to spend five days a week if possible for two to 3 months for long lasting results. I spent one month and took eleven pages of notes for my personal reference. Please make the time to do the mental exercises. They are so important.
As you work through the modules, you will learn to name your fears and worries. Then you will learn how to take the steps to reduce the hold they have on you. Finally, it is time to change your behavior and enjoy life instead of fear it.
This ebook was given to me by Netgalley and the publishers.
If you experience anxiety, worry, and fear to the extreme in your everyday life, you can and will benefit from this workbook. It is a workbook so be prepared to spend five days a week if possible for two to 3 months for long lasting results. I spent one month and took eleven pages of notes for my personal reference. Please make the time to do the mental exercises. They are so important.
As you work through the modules, you will learn to name your fears and worries. Then you will learn how to take the steps to reduce the hold they have on you. Finally, it is time to change your behavior and enjoy life instead of fear it.
This ebook was given to me by Netgalley and the publishers.
December 14, 2024
I've read a ton of books about anxiety, so I wasn't thinking that there would be a lot of helpful tips in this book that I haven't heard already. However, there were actually several strategies that I found useful (and that I'm definitely going to try utilizing in my life). One aspect that I don't love about these types of workbooks, however, is the repetitiveness. I know it's useful to have some of that so that people who aren't familiar with the topics can become acclimated, but it just felt like overkill in many sections. I do think I would recommend this book to people who are struggling with generalized anxiety disorder (but perhaps not as much for people with anxiety related to trauma).
*Free copy provided by Netgalley and the publisher in exchange for an honest review*
*Free copy provided by Netgalley and the publisher in exchange for an honest review*
March 15, 2020
For use with or without a therapist, THE ANXIETY SKILLS WORKBOOK is a helpful tool in retraining one’s thoughts and also accepting and processing the thoughts that have not been retrained so that one can overcome as much of their anxiety as possible. Examples, modules and step-by-step work really helps this book be a great tool for those who need it.
As always, I advocate that if at all possible someone with mental health needs should seek professional guidance. Books like this one are a tool along the journey to mental healthiness, but they are not the only tool and should not be used in place of all therapy and/or medication.
As always, I advocate that if at all possible someone with mental health needs should seek professional guidance. Books like this one are a tool along the journey to mental healthiness, but they are not the only tool and should not be used in place of all therapy and/or medication.
December 1, 2020
If you have anxiety, this book is for you! I've always struggled with how to cope with my anxiety. There are so many practical solutions and methods for developing a strategy designed for you to combat anxiety. A very worthwhile read in this year 2020 that has been full of anxiety and stress.
This is not a "read and be better" kind of book. It truly is a workbook. You will be challenged to think about your reasons for wanting to change, to give yourself a tangible incentive for change. You will be required to put in effort, to challenge yourself, to think, and to put action plans in place. It's worth it, though! You will not regret purchasing and working through this book.
This is not a "read and be better" kind of book. It truly is a workbook. You will be challenged to think about your reasons for wanting to change, to give yourself a tangible incentive for change. You will be required to put in effort, to challenge yourself, to think, and to put action plans in place. It's worth it, though! You will not regret purchasing and working through this book.
May 26, 2020
As a therapist, I see anxiety disorders on the rise both in children and in adults. It is rare to see an anxious child without an anxious caregiver so having a resource for adults to use is wonderful. This book offers insight and a deeper understanding into the chaos that anxiety can cause in our lives. Once we have a better understanding of what anxiety actually is, our responses to it tend to slow down a bit which is amazingly helpful. The exercises in the book are mainly based in cognitive behavioral therapy models and are good at helping people relieve mild anxiety symptoms.
August 18, 2020
This is a great workbook for those with anxiety. It gives you exercises and spaces to journal. It contains a lot of helpful information! Like anxiety, there is no one size fits all and this workbook fits that description perfectly. This workbook is perfect for that because it contains so many different aspects that everyone will be able to garner something from it! This is helpful and informative, I learned a lot. My thanks to the publisher for the advance reader in exchange for my honest review.
February 21, 2020
This workbook is so crazy good. Literally found myself taking so many notes regarding real life examples and real life resolutions and exercises that relate to cognitive behavior therapy. I highly recommend this to anyone who struggles with anxiety. I would also love to see this as an app in the future. Would absolutely pay for it. I received an advance review copy for free, and I am leaving this review voluntarily.
May 30, 2020
I received a copy of this book for a fair and honest review. I got this book because I have been dealing with some of this myself. I need a way to work through it. I liked it it was broken up in to modules. It put a lot of questions in my mind that I had not taken the time to answer. It helped me put some tools in my journal that can help me deal with things that are bothering me and making me feel uneasy. It is something that I will use over and over again if the need arises.
February 3, 2020
3.5 stars
If you suffer from mild anxiety, this book could be quite helpful for you. The author did a nice job of outlining basic concepts and including a variety of activities. The reader may gain a better understanding of anxiety and the various triggers, which could help them in managing their anxiety. While the information isn't necessarily new, it is informative. It could be very helpful, especially in conjunction with therapy.Many people would likely find a print copy more helpful and easier to use than a Kindle copy (which is what I reviewed).
Disclaimer: I received a complimentary copy, but I wasn't required to leave a positive review.
If you suffer from mild anxiety, this book could be quite helpful for you. The author did a nice job of outlining basic concepts and including a variety of activities. The reader may gain a better understanding of anxiety and the various triggers, which could help them in managing their anxiety. While the information isn't necessarily new, it is informative. It could be very helpful, especially in conjunction with therapy.Many people would likely find a print copy more helpful and easier to use than a Kindle copy (which is what I reviewed).
Disclaimer: I received a complimentary copy, but I wasn't required to leave a positive review.
Want to read
January 17, 2020eARC provided by New Harbinger Publications, Inc. via NetGalley in exchange for an honest review. RTC!
January 31, 2020
This workbook provides evidence-based strategies for coping with everyday anxiety. It provides readers with opportunities to learn mindfulness and relaxation skills, recognize and alter maladaptive thoughts, practice gradual exposure to anxiety-provoking situations, and ultimately improve quality of life and prevent relapse. The author refers to three case studies within each module to enhance understanding and applicability of concepts. Despite the breadth of the concepts covered, the information presented never becomes repetitive or overwhelming. Terms and exercises are explained in a clear and concise manner that makes the workbook incredibly user-friendly. I would absolutely recommend this workbook for those dealing with mild to moderate generalized anxiety that is NOT trauma-related.
February 22, 2020
Some exercises and three peoples examples to relate to the modules the author has set out. Key points and home practices at the end of each chapter.
May 23, 2020
I haven't worked the the entire book, but so far I find it very helpful and something I will return to again and again. I also, would definitely recommend it to others that are dealing with anxiety.
Read
June 13, 2022A lot of these skills I worked on with my therapist before reading this book, but it was a good refresher.
June 27, 2024
Już wiem dlaczego nie lubię poradników 😅
December 26, 2022
Stellar, I followed each section a week at a time. I think I got a great deal of value from it from roughly a year's worth of reading about anxiety in books and articles. I am a big fan of CBT, definitely keeping some of the practices and techniques with me as I look for my next workbook/guide and beyond.
January 31, 2020
I loved this workbook. It had alot of information for those that suffer from depression and anxiety. the downside is I only had the kindle version but plan on getting the actual version so i can do the exercises. I got this from netgalley in exchange for an honest review
February 29, 2020
As soon as this book comes out I'll be purchasing a physical copy, the workbook format is very appealing and it has tons of spaces to fill in that help you analyze your anxiety and deal with it.
I loved the amount of exercises and techniques this book teaches and I'm sure there's at least one for everyone, no matter the type of anxiety you have.
This was a pretty simple read, you don't need to be an expert in psychology to follow along and the fact that it provides you with a recap at the end of every section is really helpful
The examples really helped drive the point across, but they were a bit repetitive. I think I would have preferred if they used more people instead of going back to the same three .
Overall I recommend this book to anyone who struggles with anxiety and worrying.
I received an eArk via NetGalley in exchange for an honest review.
I loved the amount of exercises and techniques this book teaches and I'm sure there's at least one for everyone, no matter the type of anxiety you have.
This was a pretty simple read, you don't need to be an expert in psychology to follow along and the fact that it provides you with a recap at the end of every section is really helpful
The examples really helped drive the point across, but they were a bit repetitive. I think I would have preferred if they used more people instead of going back to the same three .
Overall I recommend this book to anyone who struggles with anxiety and worrying.
I received an eArk via NetGalley in exchange for an honest review.
January 22, 2020
I received a review copy of this book via Netgalley.
This is a great workbook: there is a lot of focus here on guiding the reader to identify and analyze the aspects of how their anxiety manifests, explained clearly and concisely. Helpful examples of situations are included throughout and the book has an encouraging and empathetic tone. I'm sure that this will be an incredibly helpful resource for many.
This is a great workbook: there is a lot of focus here on guiding the reader to identify and analyze the aspects of how their anxiety manifests, explained clearly and concisely. Helpful examples of situations are included throughout and the book has an encouraging and empathetic tone. I'm sure that this will be an incredibly helpful resource for many.
January 20, 2020
I absolutely love this workbook! I’ve experienced Anxiety since I was a kid and it comes and goes at times but I’ve never been able to look at something like this workbook to help me determine how to get through it and see triggers. I’m going to buy this I paperback so that I can write in it! I highly recommend this for anyone who is or has struggled with Anxiety.
*Thank you Netgalley for this ARC in exchange for my honest opinion!
*Thank you Netgalley for this ARC in exchange for my honest opinion!
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