Anxiety And Depression Beginner's Guide

Walking in Quicksand: Apprehensive and Blue Behavior

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If you were to follow a depressed or anxious person around, you might see some behavioral signs of their emotional turmoil. That’s because depression and anxiety on the inside affect what people do on the outside. For example, a depressed person may look tired, move slowly, or withdraw from friends and family; an anxious person may avoid socializing or have a trembling voice.

Take the quiz in Worksheet 1-2 to see if your behavior indicates a problem with anxiety and/or depression. Check off each statement that applies to you.

**Worksheet 1-2 The Distraught Behavior Quiz**
1	I’ve been crying for no clear reason.
2	I pace around when I’m worried.
3	Sometimes I can’t make myself get out of bed.
4	I avoid going into crowded areas.
5	I can’t seem to make myself exercise.
6	I avoid risks because I’m afraid of failure.
7	I don’t do things for fun lately.
8	I always play things on the safe side.
9	I’ve been missing work lately because I just don’t have the motivation.
10	I’m really Fidgety.
11	I’ve been doing everything at a much slower pace for no good reason.
12	I avoid people or places that remind me of a bad past experience.
13	I don’t care what I look like anymore.
14	I spend too much time making sure I look okay.
15	I don’t laugh anymore.
16	My hands shake when I’m nervous.
17	I’ve been letting things go that I need to attend to.
18	I feel compelled to repeat actions (such as hand washing, checking locks, arranging things in a certain way, and so on).

Again, there’s no pass or fail on this quiz. The more items you check, the greater the problem. Even-numbered items are most consistent with anxiety, and odd-numbered items largely indicate depression. And, of course, like many people, you may have symptoms of both types of problems.

Dwelling on Dismal and Worried Thoughts

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If you were able to listen in on the thoughts that reverberate through a depressed person’s head, you might hear “I’m a failure,” “My future looks bleak,” “Things just keep on getting worse,” or “I regret so many things in my life.”

On the other hand, the thoughts of an anxious person might sound like “I’m going to make a fool out of myself when I give that speech,” “I never know what to say at parties,” “The freeway scares me to death,” “I know that the odds of a plane crash are small, but ﬂying scares me,” or “I’m going have a nervous breakdown if my editor doesn’t like what I write.”

Thoughts inﬂuence the way you feel. The very darkest thoughts usually lead to depression, whereas anxiety usually stems from thoughts about being judged or hurt. And, of course, people often have both types of thoughts.

Do your thoughts dwell on the dark, dismal, or the scary aspects of life? Take the quiz in Worksheet 1-1 to determine if your thoughts reﬂect a problem with anxiety or depression. Put a check mark next to an item if you feel the statement applies to you.

**Worksheet 1-1 The Negative Thinking Quiz1**
1	Things are getting worse and worse for me.
2	I worry all the time.
3	I think I’m worthless.
4	I never know what to say.
5	No one would miss me if I were dead.
6	I’m afraid that I’ll get sick.
7	I think I’m a failure.
8	My thoughts race, and I obsess about things.
9	I don’t look forward to much of anything.
10	I get really nervous around people I don’t know.
11	The world would be better off without me.
12	Thoughts about past trauma keep rolling through my mind.
13	I Find it impossible to make decisions.
14	I can’t stand it when I’m the center of attention.
15	My life is full of regrets.
16	I can’t stand making mistakes.
17	I don’t see things getting any better in the future
18	I worry about my health all the time.
19	I’m deeply ashamed of myself.
20	I over-prepare for everything.

Although these thoughts can occur to someone who’s either depressed or anxious (or both), the odd-numbered items are most indicative of depression, and the even-numbered items reﬂect anxious thinking. There’s no pass or fail mark on this quiz. However, the more items you endorse, the more you have cause for concern; speciﬁcally, if you check more than eight or ten items, you should think seriously about addressing your condition. At the same time, if you very strongly believe in any of these items, you just may have too much anxiety or depression.

If you have any thoughts of suicide or utter hopelessness, you should consult your primary care physician or a mental health professional immediately.

Chapter 1: Sorting Out Signs of Anxiety and Depression

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Everyone feels sad or worried from time to time. Such emotions are both natural and unavoidable. People worry about their children, bills, aging parents, jobs, and health. And most people have shed a tear or two watching a sad movie or a news story about a poignant tragedy. That’s normal. A little bit of anxiety and depression is part of everyday life.

But when sadness ﬁlls most of your days or worries saturate your mind, that’s not so normal. You may be experiencing a real problem with depression or anxiety. Anxiety and depression can affect how you think, behave, feel, and relate to others. The discussion and quizzes in this chapter help you ﬁgure out how depression and anxiety affect your life. When you understand what’s going on, you can start doing something about it.

Don’t freak out if the quizzes in this chapter reveal that you have a few symptoms of anxiety or depression. Most people do. We let you know if you should be concerned.

If your symptoms are numerous and severe or your life seems out of control, you should consult your primary care physician or a mental health professional. These quizzes aren’t meant to replace trained mental health professionals — they’re the only people who can really diagnose your problem.

Dwelling on Dismal and Worried Thoughts
Walking in Quicksand: Apprehensive and Blue Behavior

I. Analyzing Angst and Preparing a Plan

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In this part . . .

We help you figure out how anxiety or depression affects your thinking, behaving, feeling, and bodily sensations. You discover how your problems began and work toward accepting that you’re not to blame for having them. In case you feel stuck or unable to move forward, we give you strategies for overcoming obstacles. Finally, you see how to keep track of both your moods and the thoughts that accompany distressing feelings.

Chapter 1: Sorting Out Signs of Anxiety and Depression
Chapter 2: Discovering the Beginnings
Chapter 3: Overcoming Obstacles to Change
Chapter 4: Minding Your Moods

Introduction to this guide

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Do you worry too much? Are you often sad or down in the dumps? Do you have to drag yourself out of bed in the morning? Or maybe you avoid people more than you should. If so, you’re probably dealing with some type of anxiety or depression. Depression and anxiety are serious problems — they darken vision and distort thinking while draining joy and pleasure from life.

Everyone feels sad or worried from time to time. Unpleasant feelings are a normal part of life. But when depression or anxiety interferes with your work, play, and/or relationships, it’s time to take action.

Good news! You can conquer these problems. And the Anxiety And depression beginner's guide will help. You can use this guide on its own or as a supplement to counseling. In either case, numerous studies show that self-help efforts work.

Experts estimate that almost a quarter of the people in the world will experience signiﬁcant problems with anxiety at some point in their lives. And between 15 and 20 percent will succumb to the ravages of depression at one point or another. Unfortunately, many people suffer from both of these maladies. Over the years, we’ve known many clients, friends, and family members who have anguished over anxiety or depression, but most of them have found signiﬁcant relief.

So if you struggle with anxiety, depression, or both, you’re not alone. We join you in your battle by giving you research-based strategies and plenty of practice opportunities to help you defeat depression and overcome anxiety.