The Yoga-CBT Workbook for Anxiety Quotes

“Habits of the mind influence our lives. What you think affects how you feel. Your thoughts are of your own making. Because you are the only one who is thinking your thoughts, you can choose to create habits of the mind that claim your self-value and give you freedom from anxiety.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“Daily Living Practice Your practice this week is to deepen your awareness of what happens in your mind and your body when you are anxious, and to work on quieting your patterns of worry. As you go through each day this week, remind yourself to: Notice your worry patterns and begin to change them by challenging the fear with facts. Practice Powering Down to Transform Anxiety to experience the state of having a quiet mind and a quiet body. Comfort yourself, and challenge yourself to be victorious as you face small and large stresses throughout the week. Read the inspirational quote you have written on the index card. Daily Practice Log Sunday Monday Tuesday Wednesday Thursday Friday Saturday Time of Day B A B A B A B A B A B A B A Yoga/Meditation I Used Y-CBT Techniques I Used B = Before, A = After 1 2 3 4 5 6 7 8 9 10 Low Anxiety Moderate Anxiety High Anxiety”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“You may need to simply accept the situation and do nothing for the moment. And sometimes, there is nothing that you can do to change your circumstances. The goal is to learn to stay calm when you have a problem to solve and do the best you can to work through it. Worry and rumination will not help you with that.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“Worry should not be confused with logical problem solving. The difference is that worry actually constricts our thinking rather than opening it up to possible solutions. Instead of moving toward productive outcomes and the resolution of a problem, worry just keeps us going around in circles.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“In the moment, all of this anticipatory anxiety keeps you actively engaged in your fears, which makes you feel as if you are in control of them. However, there is nothing actually being accomplished. As noted above, no matter how much energy you expend on worry, it accomplishes nothing other than putting you into this futile activated state, which only leaves you feeling exhausted.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“When you worry, your mind is busy, and so your body becomes activated and energized. This active state makes you feel as if you are doing something constructive. For example, let’s say you are throwing a party”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“Remember that excess carbon dioxide confuses the body into thinking it’s suffocating and triggers rapid, shallow breathing, which keeps the cycle going!”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“That’s where Y-CBT comes in. Y-CBT seeks to break this ping-pong cycle by simultaneously addressing the physical and cognitive symptoms of anxiety.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“Instead of passively giving in to a welter of conflicting thoughts, you can choose instead to actively focus your attention and observe your thoughts and sensations. If you do this compassionately, you will begin to see how and where your thoughts connect and relate to one another. In turn, this process will help you reduce your anxiety.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“Attention in Action Over time, a daily practice—even if it’s just for a few minutes—will help you focus your attention and observe your thoughts and sensations. This process, called attention in action, can help you manage your anxiety by teaching you to stay in the present moment instead of being distracted by worries about the past or fears about the future. Attention in action is not just a part of your daily practice; it’s a state of mind to cultivate throughout the day.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“Anxiety interferes with presence because it takes you out of the current moment. Anxiety changes your posture—it makes you tense, awkward, or even slumped over, as your shoulders tighten. People with straighter postures are seen as more appealing than those who slouch (Mehrabian and Blum 1997). Slouching conveys a shut-down, uninviting body language to observers and makes the sloucher feel shut down as well.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body

“A distressed person may hold on to destructive thoughts and beliefs with great conviction. With help, an anxious person can learn to view negative beliefs as hypotheses rather than facts and to test them out by running “experiments” that try out new ways of thinking and behaving.”
― Julie Greiner-Ferris, The Yoga-CBT Workbook for Anxiety: Total Relief for Mind and Body