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Work Makes Me Nervous: Overcome Anxiety and Build the Confidence to Succeed

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

  1. Copyright
  2. The Truth from Two Perspectives
    1. Ten Thousand Voices
    2. A Life in Hiding
  3. 1. The Real Story of Anxiety at Work
    1. 1.1. A Life-Changing Journey
    2. 1.2. Your Most Valuable Asset
    3. 1.3. Cold Hands, Warm Hands
    4. 1.4. The Physiology of Performance
    5. 1.5. Biofeedback Lesson Number One: Awareness
    6. 1.6. The Many Faces of Workplace Anxiety
    7. 1.7. Celebrities Suffer, Too
    8. 1.8. Drugs and Anxiety
    9. 1.9. Selective Mutism
    10. 1.10. Would You Like to Cut Your Nerves?
    11. 1.11. Whatever You Think, Think the Opposite
    12. 1.12. Productive Therapy
    13. 1.13. Time to Focus: The 10 Key Points for Using This Book
    14. 1.14. Fight or Flight . . . or Focus?
    15. 1.15. The Five-Step Adrenaline Control Technique
    16. 1.16. Realistic Expectations
    17. 1.17. Diaphragmatic Breathing
    18. 1.18. Breathing Basics
    19. 1.19. About Tuning In: Your Feelings A to Z
  4. 2. Diagnose Yourself and Create Your Map for Change
    1. 2.1. About the Awareness Technique
    2. 2.2. Attachment, Detachment, and Avoidance
    3. 2.3. Hand Temperature and Attachment
    4. 2.4. Technology and Avoidance
    5. 2.5. A Story of Avoidance
    6. 2.6. Recognizing Your Own Detachment
    7. 2.7. "You Are as Sick as Your Secrets"
    8. 2.8. Physical Anxiety Profile
    9. 2.9. Mental Anxiety Profile
    10. 2.10. Avoidance Profile
    11. 2.11. The "I Don't Know" Disease
    12. 2.12. Dependence Profile
    13. 2.13. Obsession
    14. 2.14. Self-Esteem
    15. 2.15. The True Definition of Success
  5. 3. Understanding Your Five Mind States
    1. 3.1. Balanced Mind States = High Performance Mind
    2. 3.2. Know Your Own Mind: Naming the Five Mind States
    3. 3.3. Understanding the Mind States Graphs
    4. 3.4. Nurturing Parent
    5. 3.5. The Clenched Fist Exercise
    6. 3.6. Your Critical Parent Mind State
    7. 3.7. Adult
    8. 3.8. Being Comfortable Being Uncomfortable
    9. 3.9. Breathing Exercise
    10. 3.10. The Adapted Child
    11. 3.11. Historical Link Exercise
    12. 3.12. Natural Child
    13. 3.13. Image Preparation Exercise
  6. 4. Balancing Your Mind States for a High Performance Mind
    1. 4.1. Everything Starts with a Thought . . .
    2. 4.2. Nurturing Parent
    3. 4.3. Results
    4. 4.4. Adult
    5. 4.5. Heaviness Exercise
    6. 4.6. Projection
    7. 4.7. The Natural Child
    8. 4.8. The Five-Step Adrenaline Control Technique and Mind States
    9. 4.9. Hyper Vigilance
    10. 4.10. The Critical Parent–Adapted Child Adrenaline Reflex
    11. 4.11. Opie and Anthony: A Performance Ambush
    12. 4.12. Create Your Behavioral Hierarchy
    13. 4.13. Imagery Exercise
  7. 5. The Positive Power of Stress: Make It Work for You
    1. 5.1. There Is No Stress-Free Life
    2. 5.2. Give Up Believing You Have Control Over Everything
    3. 5.3. Avoidance Harms Self-Esteem
    4. 5.4. On the Edge of Your Seat
    5. 5.5. Attach and Connect
    6. 5.6. Pay Attention Here: This Is the Gold
    7. 5.7. The Five-Minute Integrated Biofeedback Exercise
    8. 5.8. Letting Go
    9. 5.9. A Magic Trick
    10. 5.10. "It's Scary at the Office"
    11. 5.11. The Boss Factor
    12. 5.12. Entrepreneurs and Mind States Balance
    13. 5.13. You Can Change Yourself, But You Can't Change Your Boss or Co-Workers
    14. 5.14. Invoking the ADA: A Lawyer's Perspective
    15. 5.15. How the ADA Can Help You Work This Program
    16. 5.16. Panic Control
    17. 5.17. In Touch with Your Panic
    18. 5.18. Stress Reinterpretation Exercise
    19. 5.19. Type A or Type B?
    20. 5.20. Time Urgency: The Type A Personality
    21. 5.21. Skin Resistance
    22. 5.22. Quieting Response Exercise
    23. 5.23. I Gave You the Gold, Now Here Is the Platinum
  8. 6. Going Deeper
    1. 6.1. So How Long Will It Take?
    2. 6.2. An Embarrassment Challenge Exercise
    3. 6.3. Where Anxiety Begins
    4. 6.4. Don't Try Too Hard
    5. 6.5. The Unconscious Mind
    6. 6.6. Back to Dr. Sarnow
    7. 6.7. Anger Is for Real
    8. 6.8. Can't Get It Out of Your Mind?
    9. 6.9. Time to Take the Plunge
    10. 6.10. Daily Attachment Exercise
    11. 6.11. Nurturing Attachment Exercise
    12. 6.12. Anger Under the Microscope
    13. 6.13. The Critical Script and Anger
    14. 6.14. The Natural Child and Anger
    15. 6.15. Embarrassment . . . or Death?
    16. 6.16. Embarrassment-Logic Exercise
    17. 6.17. Going Even Deeper
    18. 6.18. Narcissism, Avoidance, and Anxiety
    19. 6.19. Some Words of Encouragement
  9. 7. The Healthy Brain: "The Hardware of the Soul"
    1. 7.1. Looking at the Brain
    2. 7.2. Get Moving: Aerobic Exercise for Your Brain
    3. 7.3. The Blood Flow Image Exercise
    4. 7.4. A Good Night's Sleep
    5. 7.5. You Are What You Eat: Food and Emotional States
    6. 7.6. Smoking and Stress
    7. 7.7. Self-Medicating with Alcohol
    8. 7.8. A Medical Perspective on Alcohol
    9. 7.9. My Perspective on Alcohol
    10. 7.10. In Consideration of Marijuana
    11. 7.11. Chemical Imbalance
    12. 7.12. Natural Pharmacology for Anxiety Treatment
    13. 7.13. My Take on Pharmaceuticals
    14. 7.14. Better Living through Chemistry?
    15. 7.15. A Physician's Perspective
    16. 7.16. Healthy Brain Action Plan
  10. 8. Speak Up: How to Control Your Public Speaking Anxiety
    1. 8.1. The Number One Business Skill . . . and the Number One Fear!
    2. 8.2. Why Is "Speaking Up" So Important?
    3. 8.3. Picture Yourself . . .
    4. 8.4. The Role of Anger in Public Speaking Anxiety
    5. 8.5. Become an Exceptional Presenter
    6. 8.6. The Monologue
    7. 8.7. Preparation Tips to Try
    8. 8.8. Presentation Tips to Try
    9. 8.9. Controlling the Critical Script
    10. 8.10. Selective Mutism and Public Speaking
    11. 8.11. An Example of a Challenge Hierarchy
    12. 8.12. Natural Child Development
    13. 8.13. Internal Awareness Exercise
    14. 8.14. Types of Intelligence
    15. 8.15. Toastmasters and Your Hierarchy of Challenges
    16. 8.16. An Advanced Toastmasters Technique
    17. 8.17. Public Speaking Empowerment Exercise
  11. 9. You Don't Need Nerves of Steel: You Just Need an Attitude Adjustment
    1. 9.1. Your Positive History
    2. 9.2. Get Back on the Horse
    3. 9.3. Your Mind States Toolbox
    4. 9.4. You Didn't Ignore It
    5. 9.5. Competitive Advantage
  12. BIBLIOGRAPHY
    1. Chapter 1 The Real Story of Anxiety at Work
    2. Chapter 2 Diagnose Yourself and Create Your Map for Change
    3. Chapter 4 Balancing Your Mind States for a High Performance Mind
    4. Chapter 5 The Positive Power of Stress: Make It Work for You
    5. Chapter 6 Going Deeper
    6. Chapter 7 The Healthy Brain: "The Hardware of the Soul"
    7. Chapter 8 Speak Up: How to Control Your Public Speaking Anxiety
    8. Chapter 9 You Don't Need Nerves of Steel: You Just Need an Attitude Adjustment