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10 Simple Solutions

by Kevin L. Gyoerkoe, Ivan Belačić (Translator)

Svi se mi povremeno brinemo o nečemu. Ali što ako ne možete prestati očekivati najgore – čak i kada ste svjesni da su stvari kojih se bojite malo vjerovatne. Ako patite od pretjerane, nekontrolirane zabrinutosti, znate da ona može uzrokavati značajne poteškoće. Kronično zabrinute osobe pate od fizičkih simptoma poput glavobolje, bolova u leđima, problema s probavom i nesanice. Odnosi s partnerima postaju udaljeni i usiljeni i obilježeni su svađama, nervozom i povlačenjem u sebe.

Povećava se konzumacija alkohola, a može doći do razvoja drugih mentalnih poremećaja poput depresije ili paničnog poremećaja. Pada produktivnost na radnom mjestu, odugovlači se s poslom, a ugodne aktivnosti poput tjelovježbe ili izlaska na večeru odlažu se unedogled. Pretjerana zabrinutost utječe na sva područja života.

Ako vam sve ovo zvuči poznato, možda i vi patite od kronične zabrinutosti. Ako je ne kontrolirate, hronična zabrinutost može uzrokovati mnogo veće probleme od nesanice. Ova knjiga nudi točno ono što vam treba: jednostavan i učinkovit način da jednom i zauvijek prebrodite zabrinutost.

Koristeći se dokazanim metodama kognitivne bihevioralne terapije (CBT), ova je knjiga recept za one koji se previše brinu. U njoj ćete pronaći sažet vodič koji opisuje CBT strategije za kontrolu zabrinutosti.

Istraživanje Thomasa Borkoveca uspoređuje CBT s tradicionalnijim terapeutskim pristupima. Rezultati istraživanja pokazuju da su kronično zabrinuti najviše napredovali pri primjeni ili strategija opuštanja ili CBT-a (Borkovec i Costello, 1993.). Istraživanje Roberta Ladoceura i njegovih suradnika pokazalo je da kognitivna bihevioralna terapija zabrinutosti korištenjem strategija sličnih strategijama prikazanima u ovoj knjizi, poput izlaganja zabrinutosti i prihvaćanja nesigurnosti, ima učinak na liječenje kronične zabrinutosti (Ladoceur, Douglas i sur. 2000.).

Genres: Nonfiction, Psychology, Self Help

208 pages, Hardcover

First published December 1, 2006

Reviews

[Joy · Rating 5 out of 5]

I opened this book skeptically but was pleasantly surprised - the solutions are based in CBT (cognitive behavioural therapy) which I have found very helpful for other issues. I didn't get far into the book at first, though, because my 10 year old daughter grabbed it from me and decided she would like to read it, hoping it would help her with her own anxiety!

Unfortunately the prose is a bit over her head in places so her comprehension wasn't what we'd have hoped for. However, when I did get to reading it I found the exercises suggested make a lot of sense. I was a bit disappointed to find that it wasn't really giving me something new - I've actually dispensed some of the advice the book offers to others, myself.

I thought the section on relaxation could have been better tied in, and I would have liked more information about the distinction between worry and anxiety, but overall it's an quick read that can be put to long-term use. The book did spur one minor epiphany for me, and probably will spur more as I haven't actually done most of the exercises yet. I'd recommend this book to just about anyone.

[Hannah · Rating 5 out of 5]

Read this before recommending it to a friend. Its dumb title betrays its genuinely useful content, which is in the form of a well-cited DIY CBT guide. The tone the authors take is welcome: reassuring, compassionate, and candid about the way the process can be challenging but is ultimately rewarding. I’m impressed!

[Ruth · Rating 3 out of 5]

This is definitely a "you have homework" kind of book--meaning, really, that you naturally have to try the exercises listed within in order to see marked improvement if you are a worrier. In one of the chapters, the authors mention research that suggest most worriers have trouble accepting uncertainty; those who are better able to accept and thrive in uncertainty generally worry less. There were several mind-opening elements to this handbook that I would imagine could really bear fruit if applied and practiced. So the question is, will I carry around a "worries" notebook and try any of these exercises? I suspect even if I try one or two things mentioned here, it would all be for the better. Good perspectives for us worriers out there...

[Philip Howard · Rating 4 out of 5]

More of a handbook for people looking for direction in dealing with "worry, i.e., anxiety.

[Olga Taratuta · Rating 3 out of 5]

Has some good techniques, but book itself is a bit outdated. I enjoyed the activities, though.

[Parmida · Rating 2 out of 5]

هیچ وقت نتونستم با کتاب های روان شناسی ارتباط بگیرم.
این یکی رو هم به اصرار پدرم مطالعه کردم.
بعضی از راهکار هاش حقیقتا جالب بودند، اما در مجموع چنگی به دل نمیزد.

[Barbara Brown · Rating 4 out of 5]

10 Simple Solutions to Worry by Kevin Gyoerkoe is a great resource for anyone dealing with anxiety and excessive worry. The book presents a collection of practical, easy-to-follow techniques designed to calm the mind and relax the body, making it accessible to both newcomers and those familiar with self-help strategies. Each chapter offers a straightforward solution, from mindfulness practices to methods for challenging negative thoughts, enabling readers to gradually incorporate these strategies into their daily lives using proven methods like cognitive behavioral therapy (CBT), which lends credibility to the approach. It’s a quick read and a great resource to pick up as needed, allowing you to absorb the material without feeling overwhelmed.

I found that some sections could benefit from a bit more depth. At times, the solutions seemed too basic for those who have previously explored anxiety management techniques or therapy. However, for readers just starting out or looking for a refresher on essential tools for managing worry, this book delivers valuable insights and guidance.

Overall, 10 Simple Solutions to Worry is a useful companion for anyone seeking effective ways to regain control over their anxiety and cultivate a more peaceful mindset.

[janicec100 · Rating 5 out of 5]

This is probably the best book I've read on worry. It is short and practical and gives excellent examples of how to stop worry and why it doesn't help. Highly recommended if you are a worrier.

[Bookish Enchantment (Katherine Quirke) · Rating 4 out of 5]

An excellent book that gives practical solutions and exercises that can be used at any time to alleviate stress, anxiety and worry.