Laura L. Smith - Anxiety and Depression Workbook For Dummies

Complete your own Personal Problems Profile in Worksheet 1-12. Look back at the quizzes earlier in this chapter and underline the most problematic thoughts, feelings, behaviors, and relationship issues you have. Then choose up to ten of the most significant items you’ve underlined and write them in the My Personal Problems Profile space that’s provided.

In addition, put an A by the symptoms that are most indicative of anxiety (even-numbered items in the preceding quizzes) and a D by symptoms that are most consistent with depression (odd-numbered items).

Do your symptoms mostly involve anxiety, depression, or a mix of the two? And do they seem to mostly affect your thoughts, feelings, behaviors, or relationships? Take some time to reflect on your profile. What conclusions can you draw? Record them in Worksheet 1-13.

Worksheet 1-12My Personal Problems Profile

Worksheet 1-13My Reflections

The next four parts of this workbook cover the areas of thoughts, feelings, behaviors, and relationships. One obvious way of deciding which area to begin with is to choose the one that causes you the most problems. Or you can work through them in order. Sometimes it makes sense to start with a relatively minor problem and achieve quick success. Wherever you choose to start, you should know that all these areas interact with each other. For example, if you have anxious thoughts about being judged, you’re likely to avoid (behavior) the spotlight. And you could very well experience butterflies (feelings). Furthermore, you may be overly sensitive to criticism from others (relationships).

Nevertheless, we find that many people like to start out by tackling the problem area that best fits their personal styles. In other words, some folks are doers and others are thinkers; still others are feelers, and some are relaters. Use the Personal Style Questionnaire in , Worksheet 1-14to pinpoint and understand your preferred style.

Are you predominately a thinker, doer, feeler, or relater? If you checked considerably more items in one area than the others, you may want to start your work in the part of this workbook that corresponds to that style:

Thinker: Part II, “Thinking About Thinking: Thought Therapy”

Doer: Part III, “Actions Against Angst: Behavior Therapy”

Feeler: Part IV, “Focus on Physical Feelings”

Relater: Part V, “Relationship Therapy”

Worksheet 1-14Personal Style Questionnaire

Self-help tools benefit almost everyone who puts in the effort. Many people find they can overcome minor to moderate emotional problems by working with books like this one. Nevertheless, some difficulties require professional help, perhaps because your anxiety or depression is especially serious or because your problems are simply too complex to be addressed by self-help methods.

Work through The Serious Symptom Checklist in Worksheet 1-15to find out if you should seriously consider seeking treatment from a mental health professional.

Worksheet 1-15The Serious Symptom Checklist

Checking off any one item from the list means that you should strongly consider a professional consultation. Furthermore, please realize that no such list can be all-inclusive. If you’re really not sure if you need help, see a mental health professional for an assessment.

If you feel like ending your life, the suicide hotline is a quick and anonymous way to get immediate help. In the United States, the number is 800-273-8255 or 800-273-TALK. Trained counselors will talk to you 24/7. You can call the number even if you feel helpless or hopeless or not suicidal. Staff will offer support and local information. If you prefer, text 741741 and text helloor help. You will get an immediate response. Launching in July 2022, the suicide hotline can be reached by dialing 988.