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Mielekkäästi irti ahdistuksesta - Tietoisen läsnäolon menetelmä
This is Finnish Translation. English Original The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life
You can't just "get over" anxiety. In fact, the very things most people do to try to feel better--avoiding feared situations, pushing worry out of mind--only make the problem worse.
Leading psychologists Susan M. Orsillo and Lizabeth Roemer present a powerful new alternative that can help you break free of anxiety by fundamentally changing how you relate to it. With clarity and compassion, this book describes clinically tested mindfulness practices specifically tailored for anxiety in its many forms.
Learn step-by-step strategies for gaining awareness of anxious feelings without letting them escalate; loosening the grip of worry and fear; and achieving a new level of emotional and physical well-being. Free audio downloads of mindfulness exercises plus other resources are available at the authors' website, www.mindfulwaythroughanxietybook.com.
Description from amazon.com
http://www.amazon.com/The-Mindful-Way...
You can't just "get over" anxiety. In fact, the very things most people do to try to feel better--avoiding feared situations, pushing worry out of mind--only make the problem worse.
Leading psychologists Susan M. Orsillo and Lizabeth Roemer present a powerful new alternative that can help you break free of anxiety by fundamentally changing how you relate to it. With clarity and compassion, this book describes clinically tested mindfulness practices specifically tailored for anxiety in its many forms.
Learn step-by-step strategies for gaining awareness of anxious feelings without letting them escalate; loosening the grip of worry and fear; and achieving a new level of emotional and physical well-being. Free audio downloads of mindfulness exercises plus other resources are available at the authors' website, www.mindfulwaythroughanxietybook.com.
Description from amazon.com
http://www.amazon.com/The-Mindful-Way...
440 pages, Paperback
Published January 1, 2012
250 people are currently reading
1392 people want to read
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Displaying 1 - 30 of 36 reviews
March 8, 2012
*From anxious avoidance to mindful living*
When feeling anxious, do you typically:
1) Become so consumed with how anxious you feel and then harshly judge yourself for doing so?
2) Do whatever you can to escape feeling the anxiety?
3) Try to avoid whatever triggers the anxiety?
If so, this book will likely change your world--from the inside out. It's not about changing your anxiety, but about changing the relationship you have with your internal experience of anxiety and the associated uncomfortable emotions. And, the first step to changing this relationship is to understand these truths that the authors have discovered from years of research and their own clinical and personal experiences:
--Anxiety is universal, adaptive, and functional
--Anxious thoughts and associated emotions do not necessarily your control behavior
--Trying to control (or avoid) your anxiety typically causes more distress
Once you've grasped these truths, you'll be ready to start embracing the concept of mindfulness. In contrast to anxiety which narrows attention and focuses on threats, mindfulness expands our attention and helps us more fully engage in our lives. As the authors explain, the goal of mindfulness is "to change the relationship you have with your thoughts and feelings, to bring some curiosity and compassion to the responses you have, to learn to tune in to your emotions and understand how they pull you to respond in certain ways, and to being some flexibility and choice to the actions you have." (p. 166)
The practice of mindfulness revolves around the three steps of observation, curiosity, and self-compassion, and ultimately allows you to: increase your present-moment focus and clarify your awareness; turn towards your emotions (instead of running from them or trying to control them); and make valued choices to help you live a full meaningful life.
So, if you're tired of being a prisoner of your anxiety, here is your chance to break free. Imagine being able to make choices based on wants instead of fears! And, after reading this book, you'll be able to transform that fantasy into reality.
When feeling anxious, do you typically:
1) Become so consumed with how anxious you feel and then harshly judge yourself for doing so?
2) Do whatever you can to escape feeling the anxiety?
3) Try to avoid whatever triggers the anxiety?
If so, this book will likely change your world--from the inside out. It's not about changing your anxiety, but about changing the relationship you have with your internal experience of anxiety and the associated uncomfortable emotions. And, the first step to changing this relationship is to understand these truths that the authors have discovered from years of research and their own clinical and personal experiences:
--Anxiety is universal, adaptive, and functional
--Anxious thoughts and associated emotions do not necessarily your control behavior
--Trying to control (or avoid) your anxiety typically causes more distress
Once you've grasped these truths, you'll be ready to start embracing the concept of mindfulness. In contrast to anxiety which narrows attention and focuses on threats, mindfulness expands our attention and helps us more fully engage in our lives. As the authors explain, the goal of mindfulness is "to change the relationship you have with your thoughts and feelings, to bring some curiosity and compassion to the responses you have, to learn to tune in to your emotions and understand how they pull you to respond in certain ways, and to being some flexibility and choice to the actions you have." (p. 166)
The practice of mindfulness revolves around the three steps of observation, curiosity, and self-compassion, and ultimately allows you to: increase your present-moment focus and clarify your awareness; turn towards your emotions (instead of running from them or trying to control them); and make valued choices to help you live a full meaningful life.
So, if you're tired of being a prisoner of your anxiety, here is your chance to break free. Imagine being able to make choices based on wants instead of fears! And, after reading this book, you'll be able to transform that fantasy into reality.
August 20, 2013
After reading other books on mindfulness I found this book over full with case studies (nearly every other page), not very well organised. And like another reviewer said, the authors try to convince people that mindfulness will help. As someone that has experienced anxiety since childhood this did not work for me. I actually grew more tense as I read this (and I am doing mindfulness regularly through another book & course 'mindful way through depression' that is helping me incredibly).
It felt like this book tried to have heart but lacked it, to me it felt cold and like a thesis with far too much information packed into it. When anxious it should be clear to read not too intense and this was an intense read not a graceful flowing read like other books I have read.
It may be good for professionals wanting to use the tools they share but for anyone with anxiety I would say look elsewhere. The countless case studies became irritating as the book went on and I ended up scanning huge sections because of them.
If they had put a few case studies in and got the point more quickly it would have been helpful. Instead it felt like being at a dinner with a really boring uncle that is telling you a story and never actually gives you the point of the story but you have to sit through the ordeal.
Anyone that feels this is well organised need to check out other mindfulness books to compare because this is not well organised. Mindfulness does work, is incredibly transformational but this book does not offer clear guidance, is wishy washy and repetitive without being helpful.
It felt like this book tried to have heart but lacked it, to me it felt cold and like a thesis with far too much information packed into it. When anxious it should be clear to read not too intense and this was an intense read not a graceful flowing read like other books I have read.
It may be good for professionals wanting to use the tools they share but for anyone with anxiety I would say look elsewhere. The countless case studies became irritating as the book went on and I ended up scanning huge sections because of them.
If they had put a few case studies in and got the point more quickly it would have been helpful. Instead it felt like being at a dinner with a really boring uncle that is telling you a story and never actually gives you the point of the story but you have to sit through the ordeal.
Anyone that feels this is well organised need to check out other mindfulness books to compare because this is not well organised. Mindfulness does work, is incredibly transformational but this book does not offer clear guidance, is wishy washy and repetitive without being helpful.
June 21, 2021
3,5/5. Hyvä perusteos ahdistuksesta ja siitä, kuinka kädenvääntö ahdistuksen ja muiden epämiellyttävien tunteiden kanssa estää meitä elämästä arvojemme mukaista elämää. Kirja sisälsi runsaasti kirjoittajien asiakasesimerkkejä, jotka ollessaan toki hyödyllisiä, kävivät varsinkin kirjan alkupuolella puuduttaviksi lukea läpi. Nimensä mukaisesti keskittyi ahdistuksen ja ahdistuksen taustalla olevien tunteiden kohtaamiseen tietoisen läsnäolon, mindfulnessin, kautta, ja kirjasta löytyykin useita erittäin käyttökelpoisia mindfulness-harjoituksia. Suosittelen niin ammattilaisille työkäyttöön kuin arkeenkin omien "sameiden" tunteiden kohtaamiseksi.
April 6, 2021
Втомили книги, в яких багато позитивної психології, яка для мене давно стала прикладом як можна зробити із хорошого реально непотріб. Зроби із себе успішний успіх. Багато мотивації, багато гасел, багато всього одразу.. і я не знайшов оцього контакту із книгою, який потребую від тематичної літератури. Немає відчуття того, що автори на одній хвилі.
Що з нами зробить корпоративна культура?
Що з нами зробить корпоративна культура?
June 2, 2014
Excellent! Helpful. If you let it, it can change your life in just a little enough way that makes a big difference.
March 12, 2019
This book was a lot to take in and I suggest you try not to read it all in a few sittings. You won't have the time to soak up what you're being told.
Two comments on the title alone; The Mindful Way Through Anxiety. 1). no matter what you do you may never get rid of your anxiety entirely. Unless maybe you master the mindful way which is extremely difficult in my opinion. I'm on medication and I try to stick to the mindful way and still have anxiety; 2). THROUGH. You have to go through the anxiety using the mindful way, not avoid the anxiety like I've done.
I recommend this book highly because I do believe the mindful way is the best way to deal with anxiety. As simple as it sounds, the mindful way means being present; not thinking of the past, the future, the maybes, the what-ifs. Just dealing with the present, what are you smelling what are you touching, how does it feel, are you tasting something, what is the texture, how does it feel when you chew it, etc. That takes a lot of thoughtfulness and focus which I don't always have but then who does. It's about acknowledging how you feel but not taking them to heart as the gospel. You might think that something you did was stupid, but it might not have been and the moment has passed anyway, let it go. It doesn't mean that you don't think of ways to better yourself but that you don't dwell on the negative thoughts you have about yourself.
Anyway, get this book if you have anxiety.
For the first time I'm going to suggest you get two other books in addition to this one.
Don't Let Your Anxiety Run Your Life. I recommend this book because it has a chapter on avoidance which can be a large part of anxiety and I've not really seen much addressed in any other book on anxiety. I had been coming to terms with the possibility that I was avoiding things way too much because of anxiety, avoiding social gatherings, etc. Once I read this chapter I knew I was avoiding things way too much and that's when I realized that you may have anxiety but the only way to deal with it is often to go THROUGH it. Do what makes you anxious anyway using the mindful way. This leads to the second book.
Feel The Fear... And Do it Anyway. That's what it boils down to. Use the mindful way to do the best you can at the point you're at and try to work through the anxiety. The idea is that the more you do what makes you anxious the less anxious you will be.
So, buy this book about the mindful way through anxiety and get the other two as supporting each other.
Two comments on the title alone; The Mindful Way Through Anxiety. 1). no matter what you do you may never get rid of your anxiety entirely. Unless maybe you master the mindful way which is extremely difficult in my opinion. I'm on medication and I try to stick to the mindful way and still have anxiety; 2). THROUGH. You have to go through the anxiety using the mindful way, not avoid the anxiety like I've done.
I recommend this book highly because I do believe the mindful way is the best way to deal with anxiety. As simple as it sounds, the mindful way means being present; not thinking of the past, the future, the maybes, the what-ifs. Just dealing with the present, what are you smelling what are you touching, how does it feel, are you tasting something, what is the texture, how does it feel when you chew it, etc. That takes a lot of thoughtfulness and focus which I don't always have but then who does. It's about acknowledging how you feel but not taking them to heart as the gospel. You might think that something you did was stupid, but it might not have been and the moment has passed anyway, let it go. It doesn't mean that you don't think of ways to better yourself but that you don't dwell on the negative thoughts you have about yourself.
Anyway, get this book if you have anxiety.
For the first time I'm going to suggest you get two other books in addition to this one.
Don't Let Your Anxiety Run Your Life. I recommend this book because it has a chapter on avoidance which can be a large part of anxiety and I've not really seen much addressed in any other book on anxiety. I had been coming to terms with the possibility that I was avoiding things way too much because of anxiety, avoiding social gatherings, etc. Once I read this chapter I knew I was avoiding things way too much and that's when I realized that you may have anxiety but the only way to deal with it is often to go THROUGH it. Do what makes you anxious anyway using the mindful way. This leads to the second book.
Feel The Fear... And Do it Anyway. That's what it boils down to. Use the mindful way to do the best you can at the point you're at and try to work through the anxiety. The idea is that the more you do what makes you anxious the less anxious you will be.
So, buy this book about the mindful way through anxiety and get the other two as supporting each other.
April 12, 2016
One of the most helpful books I've read on anxiety, up there with Jon Kabat Zinn's mindfulness books and Dr. Claire Weekes. It's like a roadmap to fear (all kinds-with threat [rational] and without [irrational]) and other emotions especially those considered "difficult" and those which cause aversive reactions. Thank you to the authors.
March 14, 2018
Outstanding book which explains how and why this is effective
February 28, 2011
Loaded with illustrative stories, this walks you through typical sources of anxiety and provides non-medical methods for dealing with it. Authors takes the time to differentiate between fear, worry, and anxiety. The stories are almost excessive, but it is clear they are trying to help ordinary people understand the nature of anxiety and how they can adapt their thinking to overcome it. Leans on the work of Jon Kabat-Zinn. Very appropriate for this stress-full society.
December 26, 2015
An excellent text for anyone interested in 'mindfulness' in anything more than a superficial way. Unfortunately, mindfulness has become a massive fad, claiming to do everything from helping you lose weight to being more effective in your job, and everything in between, and is suffering a well-deserved backlash. There are some very lightweight books in the market covering this subject: if you've tried those and found them lacking, I'd recommend this book.
September 30, 2011
extremely helpful, compassionate and well-written. Borrowed it from the library but will definitely be acquiring my own copy. If in your struggle with anxiety, you honestly and persistently apply the techniques in here, they can really make a positive difference.
September 20, 2023
I didn't really get blown out of the sky by this one.
On the one hand, I felt it contained too many "made-up real-life" examples. On the other, I doubt it can serve as anyone's first initiation into mindfulness.
However it was catchy enough and the authors did have a few strong points to make.
On the one hand, I felt it contained too many "made-up real-life" examples. On the other, I doubt it can serve as anyone's first initiation into mindfulness.
However it was catchy enough and the authors did have a few strong points to make.
November 29, 2014
This is an awesome book about anxiety- I use a lot of these concepts with anxious clients in counselling and the ideas are really useful for me too! The exercises that come with the book are really great too. A great addition for materials on anxiety.
May 7, 2020
I read this book when I was going through grad school. It's interactive and takes awhile to complete, but gives you discernible items to work through. Controlling thoughts and embracing uncertainty can lead to a more relaxed outlook on life. Daily mental practice and self-compassion go a long way.
August 10, 2013
So THAT'S what's the matter with me. Any book that leaves your heart full of hope is a worthwhile book, and this is one of those.
September 10, 2016
The title is silly but the techniques and suggestions are mind-blowing (or better: mind-calming).
December 31, 2013
too hokey for me to take seriously.
April 23, 2018
Too many words, too little value.
June 10, 2025
Δεν θυμίζει καθόλου τα κλασικά βιβλία αυτοβοήθειας, γιατί δεν είναι κιόλας ένα από αυτά. Είναι κάπου ανάμεσα σε επιστημονικό βιβλίο και πρακτικό οδηγό, αλλά παραμένει ευανάγνωστο και προσιτό στο ευρύ κοινό.
Μου άρεσε πολύ η δομή του, καθώς κάθε κεφάλαιο βασίζεται στο προηγούμενο, κι έτσι νιώθεις ότι χτίζεις σιγά-σιγά μια βαθύτερη κατανόηση. Οι ιστορίες βοηθούν να καταλάβεις καλύτερα τις έννοιες, και οι ασκήσεις είναι πολλές και ουσιαστικές.
Μου άρεσε πολύ η δομή του, καθώς κάθε κεφάλαιο βασίζεται στο προηγούμενο, κι έτσι νιώθεις ότι χτίζεις σιγά-σιγά μια βαθύτερη κατανόηση. Οι ιστορίες βοηθούν να καταλάβεις καλύτερα τις έννοιες, και οι ασκήσεις είναι πολλές και ουσιαστικές.
August 12, 2017
This is an excellent book about applying the principles of mindfulness meditation to anxiety. Well written, easy to read. Stories about real people make it interesting. Lots of good exercises. Supported by mindfulness meditation audio via a web site.
September 14, 2017
Mukavasti kirjoitettu teos aiheesta ja hyviä harjoituksia. En kuitenkaan kokenut saavani tästä yhtä paljon irti kuin vaikka vastaavista masennuksen hoidosta kirjoitetuista kirjoista. Myötätunnosta ja vaikeiden tunteiden hyväksymisestä ja kehollisesta kokemisesta oli kuitenkin hyvä lukea.
December 13, 2018
Between 4 and 5 stars. It is like a walkthrough for taking control using mindfulness. I chose to incorporate some ideas as part of daily meditstions and already am noticing a difference in my biorhythms.
July 12, 2019
There were many good ideas and helpful examples in this book. I think it would be useful in addition to therapy but not sure it would work as a substitute for it. The reader would need to be very diligent in following through on all the exercises.
July 12, 2017
Readable and practical.
April 7, 2018
V. helpful.
September 1, 2019
Selkeästi kirjoitettu kirja, jossa oli paljon samastuttavia tarinoita ihmisistä. Saattaa ehkä olla hyödyllinen.
December 20, 2019
Very helpful read
February 5, 2022
I wish more authors would do what S.O. and L.R. did with Ch. 13–a great way to revisit the key takeaways from the book time and time again.
January 2, 2023
Completely powerful and important book for learning mindfulness and applying it to anxiety. Book I most often recommend about mental health.
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September 1, 2012I skimmed through this one, just reading tidbits here and there, so I'm not going to rate or do a full review. I think it has a kind tone and useful tips, but a lot seems to be trying to convince the reader that mindfulness will work, and even more with paragraphs and paragraphs filled with 'stories' of people, their anxiety, their solutions. (Not my thing, but it may help some people to relate.)
I did like this though (aside from all the ellipses :D): "Now picture yourself lying someplace outside where you can see the sky. (...) Imagining yourself, lying comfortably, your body sinking into whatever you're lying on, as you gaze at the sky... Noticing the sky, and the clouds that hang in the sky, moving across it... Seeing how the clouds are a part of the sky, but they are not the whole sky... The sky exists behind the clouds... Imagining that your thoughts and feelings are the clouds in the sky, while your mind is the sky itself... Seeing your thoughts and feelings gently drifting across the sky... as you notice thoughts and feelings, placing them in the clouds and noticing them, as they pass across the sky... (...) practicing putting your thoughts and feelings on the clouds... noticing the different shapes they take... the different consistency of the clouds they are on... when you find yourself feeling part of the clouds, slowly bringing your attention back to the sky behind the clouds..."
I did like this though (aside from all the ellipses :D): "Now picture yourself lying someplace outside where you can see the sky. (...) Imagining yourself, lying comfortably, your body sinking into whatever you're lying on, as you gaze at the sky... Noticing the sky, and the clouds that hang in the sky, moving across it... Seeing how the clouds are a part of the sky, but they are not the whole sky... The sky exists behind the clouds... Imagining that your thoughts and feelings are the clouds in the sky, while your mind is the sky itself... Seeing your thoughts and feelings gently drifting across the sky... as you notice thoughts and feelings, placing them in the clouds and noticing them, as they pass across the sky... (...) practicing putting your thoughts and feelings on the clouds... noticing the different shapes they take... the different consistency of the clouds they are on... when you find yourself feeling part of the clouds, slowly bringing your attention back to the sky behind the clouds..."
Displaying 1 - 30 of 36 reviews