Fix Me

Finalist in the ‘Wellness & Wellbeing’ category at The Business Book Awards 2024 Simple and effective techniques for managing and reducing anxiety In Fix Me: How to Manage Anxiety and Take Control of Your Life, celebrated psychotherapist Belynder Walia presents a practical and inspiring exploration of the simple steps you can take right now to effectively reduce anxiety in the short and long term, while embarking on an incredible journey of self-discovery. In the book, you’ll learn leading-edge techniques that empower you to take control of anxiety and find useful tools you can implement immediately to reduce your symptoms and discomfort. Enriched with profound personal narratives and enlightening case histories, Belynder provides relatable experiences which motivate hope. Fix Me offers step-by-step strategies to combat the overwhelming feelings of worthlessness and powerlessness that often accompany anxiety disorders. Following these invaluable guidelines will equip you with the necessary tools to regain control, nurture your self-esteem, and embrace your inner strength. You’ll also find: A structured quiz, combined with quick-fix solutions, at the beginning of the book A unique perspective focusing on the interconnection between the head, heart, and gut and how you can harmonise them to regulate chemical releases and improve your well-being Specific techniques that will help you reduce and manage anxiety without the additional cost and difficulty associated with finding a therapist Perfect for anyone looking for help in managing the symptoms of anxiety but who finds it challenging or impossible to access qualified mental health care, Fix Me is also an essential resource for those who wish to help loved ones who suffer from serious anxiety.

Preface xiii Acknowledgements xv About The Author xvii Introduction xix Is Fix Me the Right Book for You? xxi Assessing Your Mental Health Needs xxi Learning Style Preferences xxii Coping Mechanisms and Support Systems xxii Setting Goals for Mental Health xxiii Breaking Negative Patterns xxiii Quick Fixes for Managing Anxiety xxv Grounding Techniques xxv Controlled Breathing xxvi Mindfulness Meditation xxvi Progressive Muscle Relaxation xxvii Positive Self-Talk xxvii Aromatherapy xxvii Distract Yourself xxviii 1 Anxiety Triggers 1 Understanding Your Motivations 2 Cultivating Self-Awareness 3 References 6 2 The Feeling of Anxiety 7 Loss of Control 9 Trauma and Anxiety 11 The Roots of Anxiety 12 References 20 3 Physical Symptoms of Anxiety 21 The Issue of Chronic Pain 22 Managing Anxiety Due to Pain 26 References 34 4 Three Brains Equilibrium (3BE) 35 The Power of Visualisation 39 3BE Methods 42 Having an Open Mind 42 Practising Empathy 43 Trusting Your Intuition 44 References 47 5 Anxiety and Grief 49 Generational Patterns 52 How to Settle Your Grief 54 Reference 57 6 Pet and Pet Owners’ Anxiety 59 Separation Anxiety 60 Grief-Related Anxiety: Loss of a Pet 63 Reference 68 7 Fear and the Fight, Flight, Freeze, and Fawn Responses 69 Understanding Resilience 70 Managing Fear: The Underlying Root 72 Developing Resilience 75 Practising Control Over Fear 77 References 80 8 Self-Sabotaging Behaviour 81 Unveiling Self-Sabotaging Behaviour 82 The Journey of Self-Reflection 83 The Value of Introspection and Finding Purpose 86 9 Jealousy and Anxiety 93 Playing the Comparison Game 97 Critical Self-Perception 100 10 Self-Relationship Anxiety 105 Know Who You Are 108 Celebrate Who You Are 111 References 115 11 Managing Social Anxiety 117 Fear of Social Situations 119 Confinement and Escape 121 Knowing When You Need Help 123 12 Bullying and Its Effects on Anxiety 129 What Is Bullying? 130 The Impact of Bullying 138 Reference 141 13 Fear of Happiness 143 Having an Attitude of Gratitude 145 Aiming for Progress Not Perfection 148 14 Calming Anxiety Through Mindfulness 153 15 Calming Anxiety Naturally 161 Afterword: Embrace the Power Within 169 Index 173