1. Introduction
2. Ways of using this book
3. Are you sure it's anxiety?
4. Depression
5. Anxiety disorders
6. Anxiety disorder continued
7. Helping yourself
8. Relaxation
9. Causes of anxiety disorders
10. Mind body and spirit
11. More about your body
12. Not quite a marathon
13. Examine your diet
14. Caffeine
15. Alcohol nicotine and other drugs
16. Sleep
17. Positive experiences
18. Life balance/time management
19. Review - lifestyle changes
20. The next step
21. Anxiety driven behaviours
22. What do you want to achieve
23. Key skills - taking a risk, facing change. 24. Friends and family
25. Exposure work
26. Coping with a panic attack
27. Planning your exposure
28. Exposure for OCD
29. Working with a helper
30. Coping skills
31. Personality types
32. Cognitive distortions
33. Socratic argument.
34. The verdict
35. Cognitive programme.