Freeing yourself from anxiety: four simple steps to overcome worry and create the life you want

Introduction: The Story Is in the Telling and You Can Improve the Story

Part I. Getting to Know Your Mind and How to Change It

1. Your Mind Under New Management

2. Getting Better at Risk and Uncertainty

3. Positive Thinking? Negative Thinking? Accurate Thinking

Part II. The Four Steps: The Master Plan for Overcoming Anxious Thinking to Create the Life You Want

4. Step One: Pause and Relabel (or, Don't Believe Everything You Think)

5. Step Two: Get Specific: Narrow Down the Problem to the One Thing That Really Matters

6. Step Three: Optimize: Rethink What's Possible and Broaden Your Choices

7. Step Four: Mobilize: Don't Just Stand There, Do Something!

8. The Anxiety Disorders: When You Need More Help

Part III. Additional Tools to Free Yourself

9. How to Overcome Your Fear of Anxious and Negative Feelings

10. Rounding Up Your Strengths

11. Disappointment Proofing: Having Better Expectations

12. Cultivating Empathy, Compassion, and Gratitude

Part IV. Shortcuts: How to Find Your Way Through the Detours of Life

13. Thinking Differently About Anger, Jealousy, Loss, and Shame

14. How to Think Your Way Out of Procrastination, Perfectionism, Failure, and Criticism

Epilogue: Freeing Yourself for (Everyone's) Good

Acknowledgments

Index