Book description
A proven therapeutic method that channels workplace anxiety into powerful, confident performance
Millions of people are afraid of work. The situations they fear may be different-public speaking (e.g., presentations and speeches), meetings, conference calls, new assignments, performance reviews, promotions or praise, client consultations, team projects, and so on. But the feeling is often the same: some combination of obsessive worry, fear of being noticeably nervous, clammy hands, racing thoughts, sweating, blushing, heart palpitations, trouble breathing, and more.
That feeling is called "workplace anxiety." And Work Makes Me Nervous is the cure. An effective self-empowerment training program, Work Makes Me Nervous lays out a proven therapeutic method for dismantling the wall between you and your ability to excel at work. The program trains you to:
Channel workplace anxiety into powerful performance
Identify anxiety symptoms and pinpoint where fears originate
Achieve a High Performance Mind through a technique called Mind States Balance
Abandon fear and ride the wave of adrenaline through every work situation
Filled with real stories of real people and a 21-day developmental program of practical exercises and effective stress-management techniques, Work Makes Me Nervous will enable you to finally say, "I can handle whatever situations come my way."
Table of contents
- Copyright
- The Truth from Two Perspectives
-
1. The Real Story of Anxiety at Work
- 1.1. A Life-Changing Journey
- 1.2. Your Most Valuable Asset
- 1.3. Cold Hands, Warm Hands
- 1.4. The Physiology of Performance
- 1.5. Biofeedback Lesson Number One: Awareness
- 1.6. The Many Faces of Workplace Anxiety
- 1.7. Celebrities Suffer, Too
- 1.8. Drugs and Anxiety
- 1.9. Selective Mutism
- 1.10. Would You Like to Cut Your Nerves?
- 1.11. Whatever You Think, Think the Opposite
- 1.12. Productive Therapy
- 1.13. Time to Focus: The 10 Key Points for Using This Book
- 1.14. Fight or Flight . . . or Focus?
- 1.15. The Five-Step Adrenaline Control Technique
- 1.16. Realistic Expectations
- 1.17. Diaphragmatic Breathing
- 1.18. Breathing Basics
- 1.19. About Tuning In: Your Feelings A to Z
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2. Diagnose Yourself and Create Your Map for Change
- 2.1. About the Awareness Technique
- 2.2. Attachment, Detachment, and Avoidance
- 2.3. Hand Temperature and Attachment
- 2.4. Technology and Avoidance
- 2.5. A Story of Avoidance
- 2.6. Recognizing Your Own Detachment
- 2.7. "You Are as Sick as Your Secrets"
- 2.8. Physical Anxiety Profile
- 2.9. Mental Anxiety Profile
- 2.10. Avoidance Profile
- 2.11. The "I Don't Know" Disease
- 2.12. Dependence Profile
- 2.13. Obsession
- 2.14. Self-Esteem
- 2.15. The True Definition of Success
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3. Understanding Your Five Mind States
- 3.1. Balanced Mind States = High Performance Mind
- 3.2. Know Your Own Mind: Naming the Five Mind States
- 3.3. Understanding the Mind States Graphs
- 3.4. Nurturing Parent
- 3.5. The Clenched Fist Exercise
- 3.6. Your Critical Parent Mind State
- 3.7. Adult
- 3.8. Being Comfortable Being Uncomfortable
- 3.9. Breathing Exercise
- 3.10. The Adapted Child
- 3.11. Historical Link Exercise
- 3.12. Natural Child
- 3.13. Image Preparation Exercise
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4. Balancing Your Mind States for a High Performance Mind
- 4.1. Everything Starts with a Thought . . .
- 4.2. Nurturing Parent
- 4.3. Results
- 4.4. Adult
- 4.5. Heaviness Exercise
- 4.6. Projection
- 4.7. The Natural Child
- 4.8. The Five-Step Adrenaline Control Technique and Mind States
- 4.9. Hyper Vigilance
- 4.10. The Critical Parent–Adapted Child Adrenaline Reflex
- 4.11. Opie and Anthony: A Performance Ambush
- 4.12. Create Your Behavioral Hierarchy
- 4.13. Imagery Exercise
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5. The Positive Power of Stress: Make It Work for You
- 5.1. There Is No Stress-Free Life
- 5.2. Give Up Believing You Have Control Over Everything
- 5.3. Avoidance Harms Self-Esteem
- 5.4. On the Edge of Your Seat
- 5.5. Attach and Connect
- 5.6. Pay Attention Here: This Is the Gold
- 5.7. The Five-Minute Integrated Biofeedback Exercise
- 5.8. Letting Go
- 5.9. A Magic Trick
- 5.10. "It's Scary at the Office"
- 5.11. The Boss Factor
- 5.12. Entrepreneurs and Mind States Balance
- 5.13. You Can Change Yourself, But You Can't Change Your Boss or Co-Workers
- 5.14. Invoking the ADA: A Lawyer's Perspective
- 5.15. How the ADA Can Help You Work This Program
- 5.16. Panic Control
- 5.17. In Touch with Your Panic
- 5.18. Stress Reinterpretation Exercise
- 5.19. Type A or Type B?
- 5.20. Time Urgency: The Type A Personality
- 5.21. Skin Resistance
- 5.22. Quieting Response Exercise
- 5.23. I Gave You the Gold, Now Here Is the Platinum
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6. Going Deeper
- 6.1. So How Long Will It Take?
- 6.2. An Embarrassment Challenge Exercise
- 6.3. Where Anxiety Begins
- 6.4. Don't Try Too Hard
- 6.5. The Unconscious Mind
- 6.6. Back to Dr. Sarnow
- 6.7. Anger Is for Real
- 6.8. Can't Get It Out of Your Mind?
- 6.9. Time to Take the Plunge
- 6.10. Daily Attachment Exercise
- 6.11. Nurturing Attachment Exercise
- 6.12. Anger Under the Microscope
- 6.13. The Critical Script and Anger
- 6.14. The Natural Child and Anger
- 6.15. Embarrassment . . . or Death?
- 6.16. Embarrassment-Logic Exercise
- 6.17. Going Even Deeper
- 6.18. Narcissism, Avoidance, and Anxiety
- 6.19. Some Words of Encouragement
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7. The Healthy Brain: "The Hardware of the Soul"
- 7.1. Looking at the Brain
- 7.2. Get Moving: Aerobic Exercise for Your Brain
- 7.3. The Blood Flow Image Exercise
- 7.4. A Good Night's Sleep
- 7.5. You Are What You Eat: Food and Emotional States
- 7.6. Smoking and Stress
- 7.7. Self-Medicating with Alcohol
- 7.8. A Medical Perspective on Alcohol
- 7.9. My Perspective on Alcohol
- 7.10. In Consideration of Marijuana
- 7.11. Chemical Imbalance
- 7.12. Natural Pharmacology for Anxiety Treatment
- 7.13. My Take on Pharmaceuticals
- 7.14. Better Living through Chemistry?
- 7.15. A Physician's Perspective
- 7.16. Healthy Brain Action Plan
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8. Speak Up: How to Control Your Public Speaking Anxiety
- 8.1. The Number One Business Skill . . . and the Number One Fear!
- 8.2. Why Is "Speaking Up" So Important?
- 8.3. Picture Yourself . . .
- 8.4. The Role of Anger in Public Speaking Anxiety
- 8.5. Become an Exceptional Presenter
- 8.6. The Monologue
- 8.7. Preparation Tips to Try
- 8.8. Presentation Tips to Try
- 8.9. Controlling the Critical Script
- 8.10. Selective Mutism and Public Speaking
- 8.11. An Example of a Challenge Hierarchy
- 8.12. Natural Child Development
- 8.13. Internal Awareness Exercise
- 8.14. Types of Intelligence
- 8.15. Toastmasters and Your Hierarchy of Challenges
- 8.16. An Advanced Toastmasters Technique
- 8.17. Public Speaking Empowerment Exercise
- 9. You Don't Need Nerves of Steel: You Just Need an Attitude Adjustment
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BIBLIOGRAPHY
- Chapter 1 The Real Story of Anxiety at Work
- Chapter 2 Diagnose Yourself and Create Your Map for Change
- Chapter 4 Balancing Your Mind States for a High Performance Mind
- Chapter 5 The Positive Power of Stress: Make It Work for You
- Chapter 6 Going Deeper
- Chapter 7 The Healthy Brain: "The Hardware of the Soul"
- Chapter 8 Speak Up: How to Control Your Public Speaking Anxiety
- Chapter 9 You Don't Need Nerves of Steel: You Just Need an Attitude Adjustment
Product information
- Title: Work Makes Me Nervous: Overcome Anxiety and Build the Confidence to Succeed
- Author(s):
- Release date: September 2010
- Publisher(s): Wiley
- ISBN: 9780470588055
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