The Mindfulness and Acceptance Workbook for Anxiety

366 Pages·2008·3.37 MB·English

by  John P. Forsyth

The Mindfulness and Acceptance Workbook for Anxiety combines the
accumulated wisdom of the ages with up-to-date, cutting-edge
developments in scientific psychology. In an easy-to-read and fun format,
those suffering from anxiety in all of its guises will find the keys to breaking
loose from its shackles. By emphasizing acceptance of toxic emotions (and
illustrating ways to accomplish this), rather than struggling to overcome
them, the person inside you may finally emerge to set your life on a new,
productive, and valued course. Highly recommended for all those
struggling with worry, anxiety, and fear.
—David H. Barlow, Ph.D., professor of psychology and
psychiatry at Boston University and author of Anxiety and Its
Disorders
Ably surfing the dual currents of traditional exposure and acceptance-
based treatments for anxiety, the authors of this resourceful workbook
illustrate the synergies to be found in their combination. Carefully
structured charts and patient assignments support the core message that
taking action to face one’s fears is most effective if acceptance informs our
starting point and values determine our destination. This book is a “must-
read” for anyone encountering anxiety as a barrier to leading a fuller life.
—Zindel Segal, Ph.D., Morgan Firestone Chair in Psychotherapy,
head of the Cognitive Behaviour Therapy Unit at the Centre for
Addiction and Mental Health, and professor in the Departments
of Psychiatry and Psychology, all at the University of Toronto,
and author of The Mindful Way Through Depression
If you suffer with anxiety, Forsyth and Eifert have given you a gift. It is not
a structured manual for how to get over your anxiety as much as it is a
book of wisdom. They raise the inevitable truth that anxiety is a part of all
of us, and they show us the way, through willingness, compassion,
mindfulness, and acceptance of ourselves and others, to live a life worth the
living, to understand our important values and to live in concert with them.
This is a book well worth the reading, and its message is worth keeping
close to your heart.
—Richard G. Heimberg, Ph.D., professor of psychology and
director of the Adult Anxiety Clinic of Temple University
Steeped in the rich tradition of psychological theory, The Mindfulness and
Acceptance Workbook for Anxiety by Forsyth and Eifert represents a
major advance for the practical treatment of anxiety and related conditions.
This book will assist clinicians and patients in constructing a treatment
plan that insures progress in overcoming the many obstacles associated
with conquering fears. A major contribution to clinical care, this workbook
will contribute to the growing knowledge base on acceptance and
commitment therapy, joining other evidence-based approaches as a major
tool for treating the disabling symptoms that accompany anxiety.
—Terence M. Keane, Ph.D., chief of psychology service at the
VA Boston Healthcare System, director of the Behavioral Science
Division of the National Center for PTSD, and professor and
vice-chair for research of the Division of Psychiatry at Boston
University School of Medicine
In this impressive workbook, Forsyth and Eifert show how giving up your
attempts to control anxiety and fear will help you to leave your anxiety
problems behind and get on with your life. This clearly written book is
packed with helpful suggestions. I will definitely use it with my own clients
and students, and I recommend it highly for anyone who struggles with
anxiety.
—Martin M. Antony, Ph.D., ABPP, professor and director of
graduate training in the Department of Psychology at Ryerson
University in Toronto, ON, Canada
This book presents a framework to orient you toward the rest of your life.
You will be taken on a journey. Go. To uncouple from your anxious
reactions to life, you will need to alter your consciousness. No small task! It
takes a student’s mind and a willingness to be coached. Fortunately, you
will find these authors to be trustworthy and competent guides.
—Reid Wilson, Ph.D., author of Don’t Panic

A Note to eBook Readers
The print editions of this work come with a bound-in CD that contains audio
recordings of guided meditations as well as PDF copies of a number of the forms
and worksheets that you'll encounter as you read along. All of these materials are
available to you, the ebook reader, to download at this website:
nhpubs.com/21440.
Since this ebook is based on the original print edition, you'll find refernces
to the CD quite often in the text. When you encounter these, please understand
that this electronic edition does not come with a physical disc. Instead, you can
access all of the materials on the disc at any time on the web. Where possible,
we've included hyperlinks in this edition to the supporting website. If you're
reading this on a web-enabled device, clicking or tapping on these links will take
you to the site where you can access these additional materials.
If you're reading this on a device that is not web-enabled, you can still
access the materials by pointing your computer's web browser to
nhpubs.com/21440.
Also, note that the print edition of this work is intended to be written in, and
it contains a good deal of blank, lined space for this purpose. In the ebook
edition, we've left suggestions of lines where you're asked to do some writing,
and you can simply do the exercises in a notebook.
Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering
psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books
Copyright © 2007 by John Forsyth and Georg Eifert
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
Cover design by Amy Shoup
Text design by Michele Waters-Kermes
Acquired by Catharine Sutker
Edited by Elisabeth Beller
Audio portion of the CD produced by Troy DuFrene
All Rights Reserved
epub ISBN: 9781608821440
______________________________
Library of Congress has cataloged the print edition as:
Forsyth, John P.
The mindfulness and acceptance workbook for anxiety : a guide to breaking free from anxiety, phobias, and worry using acceptance and commitment therapy / John P. Forsyth and Georg H. Eifert.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-1-57224-499-3 (pbk. : alk. paper)
ISBN-10: 1-57224-499-2 (pbk. : alk. paper)
1. Anxiety disorders--Treatment--Popular works. 2. Acceptance and commitment therapy--Popular works. I. Eifert, Georg H., 1952-II. Title.
RC531.F67 2008
616.85’2206--dc22
2007041238
To our good friendship and support. With gratitude for fifteen years of collaboration, fun, sharing, and
learning from each other. Writing this book together was a pure joy!
—JPF and GHE
To my parents, Russ and Ann,
for taking the risk to bring me into this world;
showing me the value of faith, hard work, kindness, and generosity;
and supporting each step of my journey.
Any difference this book makes in the lives of those who read it
is a testament to the difference they’ve made in my life.
And to my loving wife, Celine, and my three children
for giving me opportunities to nurture
patience, compassion, and love as vital antidotes to suffering.
This book is a reflection of the lessons I’ve learned through them.
—JPF
To my mother, Margarete, who taught me kindness and compassion through the way she treated me and
other members of our family—and by acting with loving-kindness toward us regardless of what her mind
may have told her about us at times.
And to my wife, Diana, and our two boys, Daniel and Leonardo, with gratitude for their love.
May we continue to learn to struggle less
and be more kind to ourselves and compassionate with our experience.
—GHE
Contents
A Note to eBook Readers
Series Editor Letter
Acknowledgments
INTRODUCTION
PART 1: PREPARING THE WAY FOR SOMETHING NEW
CHAPTER 1: CHOOSE A NEW APPROACH TO GET A DIFFERENT
OUTCOME
CHAPTER 2: YOU ARE NOT ALONE: UNDERSTANDING ANXIETY
AND ITS DISORDERS
CHAPTER 3: CONFRONTING THE CORE PROBLEM: LIVING TO
AVOID FEAR AND ANXIETY
CHAPTER 4: MYTHS ABOUT ANXIETY AND ITS DISORDERS
CHAPTER 5: LETTING GO OF OLD MYTHS OPENS UP NEW
OPPORTUNITIES
PART 2: STARTING A NEW JOURNEY
CHAPTER 6: FACING THE COSTS TO TAKE CHARGE OF YOUR
LIFE
CHAPTER 7: WHAT MATTERS MORE TO YOU: MANAGING YOUR
ANXIETY OR LIVING A GOOD LIFE?
CHAPTER 8: ENDING YOUR STRUGGLE WITH ANXIETY IS THE
SOLUTION
CHAPTER 9: YOU CONTROL YOUR CHOICES, ACTIONS, AND
DESTINY
CHAPTER 10: GETTING INTO YOUR LIFE WITH MINDFUL
ACCEPTANCE
CHAPTER 11: LEARNING MINDFUL ACCEPTANCE
PART 3: RECLAIMING YOUR LIFE AND LIVING IT
CHAPTER 12: TAKING CONTROL OF YOUR LIFE
CHAPTER 13: FINDING YOUR VALUES
CHAPTER 14: GETTING READY TO FACE ANXIETY WITH
MINDFUL ACCEPTANCE
CHAPTER 15: BRINGING COMPASSION TO YOUR ANXIETY
CHAPTER 16: DEVELOPING COMFORT IN YOUR OWN SKIN
CHAPTER 17: DEVELOPING COMFORT WITH YOUR
JUDGMENTAL MIND
CHAPTER 18: MOVING TOWARD A VALUED LIFE
CHAPTER 19: STAYING THE COURSE
References, Further Readings, and Internet Resources
Dear Reader:
Welcome to New Harbinger Publications. New Harbinger is dedicated to
publishing books based on acceptance and commitment therapy (ACT) and its
application to specific areas. New Harbinger has a long-standing reputation as a
publisher of quality, well-researched books for general and professional
audiences.
Anxiety is often experienced much as one might experience a hand to the
throat. When your air passage is restricted, only one thing seems important:
getting free from the restriction. Life may allow thousands of wonderful things,
in that moment—were the anxiety not there. You may know how to do scores of
things that you would enjoy in that moment—were the anxiety not there. But
since it is there, only one thing is important: getting that emotional and cognitive
“hand on the throat” to release itself.
This metaphor is the ancient one on which the word “anxiety” was built. At
one time, language was not developed enough even to speak of emotions, so
they were spoken of metaphorically. The word “anxiety” came from a root word
meaning “I cannot breathe” or “I’m choking.”
Unfortunately, the human mind is not well built to deal with anxiety in a
healthy way. The human mind evolved to solve problems – to take concrete
actions to avoid the bad outcomes our minds can foresee. But when anxiety is
approached in that entirely normal way, it becomes a signal of imminent bad
outcomes – and anxiety is a normal response to imminent bad outcomes. In
effect, we reach around our backs and squeeze our own throats without even
realizing it. In the attempt to get free and breathe, anxiety becomes something to
be anxious about.
In some ways, acceptance and commitment therapy was built on this
paradox. Thirty years ago my own panic disorder threatened to take away
everything I cared about. I struggled, making it worse and worse. Eventually, in
my despair, accidents of history and learning led to something different. I began
to abandon struggling with the hand on my throat. Life began to open up. That
surprising outcome was replicated with my clients with early ACT methods. The
power of acceptance, mindfulness, and values gradually became undeniable,
personally, professionally, and scientifically.
Given that remote history, it is perhaps not surprising that there is a
profound resonance between anxiety issues and ACT. You can see it clearly in
this volume. John Forsyth and Georg Eifert are experts in developing and