Worry Less, Live More

The Mindful Way through Anxiety Workbook

Susan M. Orsillo and Lizabeth Roemer

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June 1, 2016
ISBN 9781462533671
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276 Pages
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June 2, 2016
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Do you ever feel like you want more from your life—but get scared or overwhelmed by the idea of making changes? For many, worry, fear, or negativity are stumbling blocks that can be extraordinarily difficult to overcome. This effective workbook provides a blueprint to help you move through painful emotions without being ruled by them. Vivid stories of others who have struggled with anxiety are accompanied by meditation and acceptance practices and step-by-step exercises that build self-knowledge and self-compassion (you can download and print additional copies of the worksheets as needed). Armed with a deeper understanding of what you really value, you can break free of the common traps that leave people feeling stuck—and dare to live the life you really want. Audio downloads of the mindfulness practices, narrated by the authors, are provided at www.guilford.com/orsillo2-materials.

See also the authors' Mindful Way through Anxiety, which explains mindfulness techniques in greater detail. Worry Less, Live More can be used on its own or as the perfect way to expand on and enhance the lessons of the first book using a step-by-step approach.

“This wonderfully no-nonsense book provides multiple ways to help free yourself from chronic worry and anxiety. Thoroughly grounded in science, yet engaging and easy to understand, this is an important roadmap for leading a happier and more fulfilling life.”

—Kristin Neff, PhD, author ofSelf-Compassion


“This book will help you move seamlessly along a path of personal transformation. The beauty of the authors' approach is that it combines mindful awareness with taking action to pursue what you value. For anyone seeking relief from worry, this is among the best guides I have seen.”

—Zindel V. Segal, PhD, coauthor ofThe Mindful Way through Depression


“Taking a step-by-step approach, this well-written workbook will help people struggling with anxiety and worry to get unstuck and start living again.”

—Steven C. Hayes, PhD, author ofGet Out of Your Mind and Into Your Life


“When we are struggling with worry or fear, we often try to stop doing so through sheer force of will. This book offers a different path. Drs. Orsillo and Roemer show us the way to change our responses to what we feel and do, and infuse the present moment with curiosity and compassion. If you repeat these simple strategies, you can dare to choose the future you want—and put together a life you love.”

—Reid Wilson, PhD, author of Stopping the Noise in Your Head


“The pace of life is quickening and challenges abound—it's hard to stop worrying about what's going to happen next. Now we have an easy-to-use workbook on how to regain control of our lives by practicing mindful awareness. Written by two of the world's experts on this topic, this book can help you slow down and regain your capacity for joy.”

—David H. Barlow, PhD, ABPP, coauthor of 10 Steps to Mastering Stress


“Having suffered from anxiety all of my life, I have read many books on how to cope. This is one of the few books that integrates cognitive-behavioral therapy, mindfulness, and acceptance-based techniques, and shows how to apply their wisdom in daily life. I highly recommend it.”

—Rajesh V.

Table of Contents

Introduction: How to Make the Most of This Book

I. Understanding the Cascade of Our Emotional Responses: The First Step in Making a Change

l. Understanding Fear and Anxiety

2. How We Get Pulled into a Cycle of Worry

3. How Emotions Become Intense and Long-Lasting

4. How Control Efforts Fuel Muddy Emotions

5. How Our Struggle with Fear and Anxiety Holds Us Back

Summary of Part I

II. Breaking the Cycle: Cultivating Awareness, Acceptance, and Mindfulness

6. Cultivating Awareness and Curiosity

7. Accepting What Comes

8. How Mindfulness Can Help

Summary of Part II

III. Defining the Life You Want

9. Reflecting on Goals and Life Directions

10. Common Traps That Leave Us Stuck

11. Breaking Free from Traps and Naming and Claiming Your Values

Summary of Part III

IV. Daring to Live the Life You Want

12. Using Your Skills to Take Bold Steps Forward

13. Addressing Common Challenges to Values-Based Living

14. Common Challenges with Relationship Values

15. The Ongoing Practice of Living a Full Life

Notes

Resources

Index


About the Authors

Susan M. Orsillo, PhD, is Professor of Psychology at Suffolk University in Boston.

Lizabeth Roemer, PhD, is Professor of Psychology at the University of Massachusetts Boston.

Drs. Orsillo and Roemer have written and published extensively about anxiety, emotions, psychotherapy, mindfulness, and values-based actions and have been involved in anxiety disorders research and treatment for more than 25 years. They are coauthors of the bestselling The Mindful Way through Anxiety. With funding from the National Institutes of Health, they spent 15 years developing and refining the treatment approach that is the basis of this book. Their website is www.mindfulwaythroughanxiety.com.

Audience

Readers seeking a new approach to overcoming anxiety and worry; also of interest to mental health professionals and students.