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Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions

David Tolin
By contrast, the cerebral cortex (which includes the frontal cortex) is a relative newcomer, evolutionarily speaking. The frontal cortex is part of what makes us distinctly human. It gives us the powers of logic and reason, helps us control our behavior, and enables us to solve complex problems. When we do that thing we call ?thinking,? it?s mostly our frontal cortex doing the work. When people suffer damage to their frontal lobes, they often think more rigidly and concretely, become impulsive, have problems with creativity and problem solving, and fail to learn behavioral rules. So you need the frontal cortex in order to think things through, make good decisions, and help you understand what?s really going on.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 696-701 | Added on Monday, July 02, 2012, 12:59 PM
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Fear involves lots of regions of the brain, but for our purposes we should pay particular attention to two areas: the amygdala and the frontal cortex.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 685-86 | Added on Monday, July 02, 2012, 12:58 PM
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Fear is a complex, largely involuntary chain of biological, cognitive (mental), and behavioral reactions that serves an important purpose: to protect me from danger.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 651-53 | Added on Monday, July 02, 2012, 12:57 PM
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Nothing in life is to be feared. It is only to be understood. ?Marie Curie
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 648-50 | Added on Monday, July 02, 2012, 12:56 PM
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Most of the time, when we experience fear, it?s not a big deal (and, in fact, it can be quite helpful in the right context). Yet when fear escalates out of control, the impact can be devastating. Over one-quarter of Americans either have or will have an anxiety disorder, such as panic disorder, specific or social phobias, obsessive-compulsive disorder, generalized anxiety disorder, or posttraumatic stress disorder?significantly more than the number of people who suffer from depression, substance abuse, or other mental health conditions.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 215-19 | Added on Monday, July 02, 2012, 12:51 PM
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He who fears something gives it power over him. ?Moorish proverb
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 204-5 | Added on Monday, July 02, 2012, 12:50 PM
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exposure hierarchy is that you must include the scariest exposures, even if you don?t feel able to do them right now.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1648-49 - Highlight on Page 82 | Added on Monday, July 02, 2012, 04:02 PM
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Courage is doing what you?re afraid to do. There can be no courage unless you?re scared. ?Edward Vernon Rickenbacker
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1599-1601 - Highlight on Page 80 | Added on Monday, July 02, 2012, 04:01 PM
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The human brain loves to attach meanings to things. We?re always interpreting things?giving meaning to events?as a way to try to make sense of the universe. Some people with excessive fears have a tendency to make faulty interpretations over and over again.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1577-79 - Highlight on Page 78 | Added on Monday, July 02, 2012, 04:00 PM
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That process is called habituation, which means ?getting used to it.? Some people think that?s what exposure therapy does: when you face something scary, your brain just gets used to it and stops responding in the same way.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1542-44 - Highlight on Page 76 | Added on Monday, July 02, 2012, 03:59 PM
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The repetition principle states that once is usually not enough. If you?re going to face a fear, be prepared to do it again and again.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1521-22 - Highlight on Page 75 | Added on Monday, July 02, 2012, 03:58 PM
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it makes sense to let your own fear be a guide to how long each exposure should be. The general idea is that an exposure should start scary and end not-so-scary, so we have to come up with a good way to track your fear level.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1473-75 - Highlight on Page 73 | Added on Monday, July 02, 2012, 03:57 PM
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There is no hard-and-fast rule about how long to do an exposure; however, some research suggests that longer is better than shorter. Remember that exposure is meant to be a learning process.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1466-68 - Highlight on Page 72 | Added on Monday, July 02, 2012, 03:56 PM
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you are exposing yourself to the situations, activities, or objects that scare you. The long answer is a little more complicated, because everyone?s fear is a little different.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1430-31 - Highlight on Page 71 | Added on Monday, July 02, 2012, 03:55 PM
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One important consideration is the pacing of exposures. Most people like to use a process called graded exposure. This means that you start out with something that is moderately distressing but manageable. Once you begin to feel better, you move up to something that is slightly more difficult, and so on, until you are doing things that previously would have been very hard for you.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1409-12 - Highlight on Page 69 | Added on Monday, July 02, 2012, 03:54 PM
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You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do. ?Eleanor Roosevelt
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1401-3 - Highlight on Page 69 | Added on Monday, July 02, 2012, 03:53 PM
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make exposure a way of life and not to fall back into avoidance.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin Loc. 1297-98 - Highlight on Page 61 | Added on Monday, July 02, 2012, 03:50 PM
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Most of it ($39 billion in today?s dollars) is spent on nonpsychiatric medical treatment. That is, individuals with anxiety disorders have a tendency to overuse primary-care physicians, as well as specialists such as cardiologists, gastroenterologists, and emergency
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 1264-66 | Added on Monday, July 02, 2012, 02:03 PM
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anxiety disorders are quite common: 29 percent of Americans either have or have had a diagnosable anxiety disorder. These rates are significantly higher than those of mood, substance use, or other mental health disorders. Among the anxiety disorders, social phobia and specific phobia are the most common.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 1257-59 | Added on Monday, July 02, 2012, 02:02 PM
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the person with GAD is worrying about several stressors simultaneously. Accompanying these worries are signs of persistent physical tension, such as feelings of restlessness, fatigue, difficulty concentrating, irritability, muscle tension, and difficulty falling or staying asleep.
Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions - David Tolin - Highlight Loc. 1235-37 | Added on Monday, July 02, 2012, 02:01 PM
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