《自我训练：改变焦虑和抑郁的习惯》.pdf

P A R T I What Is Self-Coaching? 7 1 A New Self-Therapy Why are you reading this book? Maybe you worry too much, or per- haps lately you’ve been struggling with panicky, out-of-control feelings that leave you anxious and frustrated. You may snap at others. Perhaps your sleep isn’t what it used to be, and you always seem to be in a bad mood. Maybe you’ve become depressed; you feel tired, hopeless, or just plain defeated. Sometimes you want to give up. You may feel confused, but one thing you’re sure of. Life’s not sup- posed to be this hard. You want answers—now! The last thing you want is to waste time. So let’s get started. The following self-quiz will show you how you can benefit from this book. Is Self-Coaching for Me? Identify each sentence as either mostly true or mostly false: T F I often start my thoughts with “what if.” T F I usually see the glass as being half empty. T F I worry too much. T F I’m often fatigued. T F I have difficulty concentrating. T F I have trouble meeting deadlines. 9 SE L F -C O A C H I N G T F I worry about my health. T F I generally feel as if I’m on edge. T F I’m often sad. T F I have trouble falling asleep. T F I have trouble trusting my perceptions (e.g., Did I lock that door? Did I talk too much?). T F I have too much doubt. T F I would say I’m insecure. T F I wake up too early. T F My worst time of the day is mornings. T F I dread having things go wrong. T F I’m too concerned with my looks. T F I have to have things don