Free PDF Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions, by David F. Tolin
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Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions, by David F. Tolin
Free PDF Face Your Fears: A Proven Plan to Beat Anxiety, Panic, Phobias, and Obsessions, by David F. Tolin
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From the Inside Flap
Everyone experiences fear and anxiety, but when fear begins to dominate your life, it can be devastating. You don't have to live that way. Whether you suffer from moderate anxiety or debilitating fear, a specific phobia, obsessive-compulsive disorder, panic disorder, social anxiety, posttraumatic stress disorder, generalized anxiety disorder, or any other form of anxiety, Face Your Fears will change the way you think about fear and what to do about it. This up-to-date, evidence-based, user-friendly self-help guide to beating phobias and overcoming anxieties walks you step by step through the process of choosing courage and freedom over fear. In Face Your Fears, celebrated therapist Dr. David Tolin introduces a highly effective and scientifically proven treatment called exposure therapy, in which you gradually confront your fears. Drawing on moving stories from the hundreds of patients he has treated successfully, Dr. Tolin defines the six different types of anxiety and helps you determine which type you need to overcome. He guides you step by step through the gradual exposure process as you learn how to eliminate crutches and safety behaviors, address scary thoughts, and examine the evidence. You'll learn how to track your progress and you'll feel yourself taking back control of your life one exposure at a time. With Dr. Tolin's gentle, confident guidance, you will learn to face and beat: Fears of specific situations or objects (such as animals, heights, and blood) Fears of body sensations (including panic attacks and health anxieties) Social and performance fears (fears of social interaction, public speaking, and asserting yourself) Obsessive fears (including fears of contamination and imperfection as well as scary thoughts) Excessive worries (such as worrying about everything and intolerance of uncertainty) Post-traumatic fears (fears of trauma-related situations and painful memories)Once you feel better, Dr. Tolin helps you maintain your newfound freedom for years to come. By understanding and preparing for circumstances that might cause your fear to return, you can take practical steps to prevent it from coming back and to overcome it quickly if it does. You know what it feels like to live in fear. Now it's time to rediscover what life feels like without it. Face Your Fears delivers the no-nonsense, scientifically proven tools you need to take control of your life and your future. Dr. Tolin walks you step by step through the process of choosing courage and freedom over fear.
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From the Back Cover
Self-Help Book of Merit Award from the Association for Behavioral and Cognitive Therapies"An expert in anxiety disorders, Dr. Tolin has drawn on his extensive scientific knowledge, clinical wisdom, and experience to make the most effective treatment for fear and anxiety accessible in this terrific user-friendly self-help book. If you suffer from problems with panic, anxiety, or phobias, look no further—this is the book for you. Use it on your own or work through it with a therapist. You can beat anxiety and fear by facing your fears."—Jonathan S. Abramowitz, Ph.D., author of Getting Over OCD; Professor and Associate Chair of Psychology, University of North Carolina at Chapel Hill; Editor-in-Chief of the Journal of Obsessive-Compulsive and Related Disorders"Exposure therapy really works for people with anxiety. Dr. David Tolin explains why it works but more importantly, he shows how to make it work for you in this clear, step-by-step guide to facing your fears so you can get better from anxiety." —Elizabeth DuPont Spencer, LCSW-C, and Caroline DuPont, M.D., coauthors of The Anxiety Cure and The Anxiety Cure for Kids: A Guide for Parents"Filled with powerful, clear, and evidence-based strategies to alleviate fear and enhance life satisfaction, this book will change lives."—Lizabeth Roemer, Ph.D., coauthor of The Mindful Way through Anxiety, Professor of Psychology, University of Massachusetts Boston"Dr. David Tolin is a master at helping people understand why they are afraid and helping them overcome the problem. This easy-to-read guide blends compelling personal stories with up-to-date methods for assessing fears and obsessions, understanding them, and fixing the problem at its source."—Gail Steketee, Ph.D., author of Stuff: Compulsive Hoarding and the Meaning of Things, Dean and Professor, Boston University School of Social Work
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Product details
Hardcover: 304 pages
Publisher: Wiley; 1 edition (January 1, 2012)
Language: English
ISBN-10: 9781118016732
ISBN-13: 978-1118016732
ASIN: 1118016734
Product Dimensions:
6.4 x 1.1 x 9.5 inches
Shipping Weight: 1.2 pounds (View shipping rates and policies)
Average Customer Review:
4.5 out of 5 stars
27 customer reviews
Amazon Best Sellers Rank:
#66,943 in Books (See Top 100 in Books)
This book has the potential to strongly minimize, if not erase fears. For those of us with debilitating fears, this can be life changing.Let me just start off by saying that I have had many fears, or specific phobias, since my childhood. My fear of elevators is on top of the list. I completely avoid trains, and planes. I almost dropped out of school because of public speaking, and my fear of hospitals could potentially limit my choice of jobs based on the degree that I am working for. So it's safe to say that fear has strongly impacted my life. I mostly avoided my fears, until I had an incident in a hotel where the only available room was on the 16th floor. The hotel staff looked at me like I was crazy as I trudged up 16 flights of stairs in the stuffy, hot stairwell, triggering a panic attack, and leaving my gasping for air as I reached the top. I knew at this point that I needed to make changes. My therapist had been trying to help me through these fears for years through exposure therapy, and I avoided it for years, saying that there were other things I wanted to focus on first, and that I wasn't ready. After this incident, I returned, begging her for an alternative, but she said the best way to get over my fears was to face them and work through them. I was frustrated and unhopeful. Didn't anyone understand that my fears were SO severe that I COULDN'T face them? Well, then I found this book.Face Your Fears is a guided book that talks about anxiety, fears, and obsessions. It offers a comprehensive plan for exposure therapy, and explains that both flooding (facing your biggest fear all at once) and graded exposure (a more gradual approach) are effective, but to choose which is right for you. Naturally, I felt that if anything was going to work, it would be graded exposure. The book gives reasons for different fears and encourages the reader to find their triggers, and the reason that they have the fears that they do. I had a mix of different reasons for fears, but all of them make sense. Dr. Tolin strongly encourages consulting with your therapist, if you have one, to work through the plan that he details. In a nutshell, to take a graded exposure approach, you choose a minimal task related to your fear, and gradually work your way up. For example, for me even being near an elevator would cause my heart to race, so first I would look for video clips involving people in elevators, such as the ones in the movie 'Elf' where the elevator did not malfunction, and simply watch the process. Once I did that, I would repeat it until I felt no fear at all, and then I would move onto my next step. I would go close to one, look inside, and maybe push the button on the outside. I again would repeat this until completely comfortable, before moving onto the next step, maybe stepping inside an elevator or even going on one but only for one floor. Eventually I would repeat until I felt comfortable taking an elevator to the highest floor possible. The process can be long, but if you are experiencing debilitating fear that is limiting your life, it is worth it. I have been working on this plan with my fear of hospitals and trains, and plan to use it until all of my specific fears are diminished to the point.Dr. Tolin is a gifted psychologist and clearly has a great grasp on the ways of anxiety, phobias and obsessions. However, I also found him to be a wonderful writer. This book was written in a way that was easy to read, and interesting, even in the early chapters where the content was centered mostly around the science and biology related to anxiety disorders. The language was relaxed, and made me feel comfortable. Everything that was said made sense to me, and made me aware of the importance of exposure therapy, and how you really can take it at your own pace. My therapist is wonderful and had told me much of that before, but perhaps I had to see it in a written, comprehensive form in order to understand.In short, this book can be life changing if you use it correctly, and I would recommend seeing a therapist, if possible, to help guide you. Thank you Dr. Tolin, for this life changing book!
This is an excellent book on how to approach exposure therapy for phobias and other anxiety related disorders. However, after reading it I realized that, while I needed to do the exposures they suggested, I really needed professional help with it. I finally sought therapy with a cognitive behavioral therapist because I had slowly developed panic disorder over highway driving and some other issues and felt it was all too daunting to tackle myself, even with a good self-help book such as this. I was lucky to find a therapist who knows how to treat anxiety and panic disorder using exposure therapy and CBT. But this book is what made me aware that my issues are not uncommon, that it's all treatable. I will refer to it for maintenance for a long time after I'm done with therapy, I'm sure.
Over the past two months I've read several books on exposure therapy. Tolin's work has been my favorite. It is accessible, well-structured, and proposes excellent exercises for a wide variety of fear and anxiety issues. He teaches cognitive behavioral therapy techniques in addition to exposure therapy. It is no-bullshit, scientifically-backed therapy, and it's well written. This book is a welcome breath of fresh air in the self-help genre.
My wife has struggled a little with some OCD stuff, so we recently purchased this book based on a doctor's recommendation. I'm extremely glad we did. I think it has helped her and us in a very short period of time.This book is outstanding and very relatable for everyone, from people with severe anxiety issues to people with "normal" everyday anxiety. It really helps you to recognize and has strategies to face the fears that are causing all types of anxiety. Even if you have no anxiety, this book helps you to understand what other people are going through and how you can help them.I think this is the book a lot of people have been looking for to understand their issues and address them in a logical and methodical way. It's NOT some corny self-help book with really obvious recommendations like "think positive and everything will work out".Some of the things I found particularly interesting:1 - Probability over-estimation. This is basically when people convince themselves that something awful is going to happen when the probably is actually extremely low. I heard a strange noise so the plane it is probably going to crash. My boss didn't smile at me this morning so I'm probably getting fired. I found a flea on my cat, so the whole house will become infested and we'll never get rid of them.2 - Safety behaviors. These are things people do to avoid directly facing a fear. Looking away when getting an injection or blood drawn. Holding airplane armrests to "prevent" a plan from crashing. Rearranging items in a particular order. They are responses to fear/anxiety that are coping mechanisms. They are actually just a bad as blatantly avoiding going to the doctor or taking a trip on a plane.3 - There so many types of fear/anxities and responses that I had no idea were legitimate. This book does an excellent job of categorizing and making things simple to understand.Overall, I highly recommend this book.
I have read a lot of books on OCD and anxiety and this one is by far the easiest to read and implement. Dr. Tolin explains the science behind his methods without bogging the reader down with dry statistics and facts. There are plenty of examples in the book and guidelines for how to create your own plan to beat anxiety and fear. I would definitely recommend this book to anyone tired of dealing with anxiety and looking for a way to face their fears.
Amazing book to work through your fears, it is doable!
Great book. Look forward to trying the techniques. Was on Dr. Oz, so I knew he had to know what he is talking about.
A great and full layout for understanding and applying the most powerful tool against anxiety; direct and honest facing of the fears.
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