The Human Givens Approach Series is a new range of books, each of which explores a recognised psychological or behavioural problem and shows in clear, non-jargonistic language how to treat it effectively with psychological interventions How to master anxiety is the third title in the series, the previous two were How to lift depression fast and Freedom from Addiction: The secret behind successful addiction busting Other future titles will cover: anger, psychosis, disturbed children, self-harming, antisocial behaviour, workplace stress and parenting (The series is part of a larger nationwide effort to move counselling, psychotherapy and education away from ideology and more into line with scientific findings about how the brain works and what people really need to live fulfilling lives.) Joe Griffin is a research psychologist with graduate and post- graduate degrees from the LSE He is hugely influential in the world of psychotherapy and is director of studies at the Human Givens Institute He is co-author with Ivan Tyrrell of numerous titles including How to lift depression fast; Freedom from Addiction; Dreaming Reality: How dreaming keeps us sane or can drive us mad; and Human Givens: A new approach to emotional health and clear thinking Ivan Tyrrell is the Principal of MindFields College, the only specialist college in the UK dedicated to the practical application of the psychological knowledge Each year over 12,500 professionals, including psychotherapists, counsellors, social workers, psychologists, nurses, doctors, psychiatrists, youth workers, occupational therapists, teachers, NHS and social welfare staff, attend its courses Denise Winn is a journalist specialising in psychology and medicine, and editor of the Human Givens journal How to master anxiety All you need to know to overcome stress, panic attacks, phobias, trauma, obsessions and more Joe Griffin & Ivan Tyrrell with Denise Winn ALSO BY THE AUTHORS Human Givens: A new approach to emotional health and clear thinking Joe Griffin and Ivan Tyrrell Dreaming Reality: How dreaming keeps us sane or can drive us mad Joe Griffin and Ivan Tyrrell How to lift depression - fast Joe Griffin and Ivan Tyrrell Freedom from Addiction: The secret behind successful addiction busting Joe Griffin and Ivan Tyrrell The Origin of Dreams Joe Griffin The Survival Option Ivan Tyrrell How to master anxiety A practical handbook P U BLISH I NG Joe Griffin & Ivan Tyrrell with Denise Winn PU8LI S HING First published in Great Britain 2007 Copyright © Joe Griffin, Ivan Tyrrell and Denise Winn 2007 The right of Joe Griffin, Ivan Tyrrell and Denise Wmn to be identified as the authors of this work has been asserted in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988 Published by HG Publishing, an imprint of Human Givens Publishing Ltd, Chalvington, East Sussex, BN27 3TD, United Kingdom www.humangivens.com A catalogue record for this book is available from the British Library ISBN 899398 81 All rights reserved No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publishers Typeset in Book Antiqua and Conduit Condensed Printed and bound in Great Britain by The Bath Press Index by Indexing Specialists (UK) Ltd 1/ Action conquers fear " PROVERB CONTENTS Acknowledgements xiii INTRODUCTION: Taking back control xv PART 1: UNDERSTANDING ANXIETY Anxiety and stress are closely linked What is stress? The widespread rise of stress How we know if we are under stress? 11 The fight-or-flight response 13 Anxiety is usually what you make it 16 Warning! The powerful emotional brain 16 19 Emotional arousal makes us stupid 22 The dimmer switch 23 Memories are not set in stone 25 Black-and-white thinking 26 The three pertinent Ps 31 How personally you take events? 31 How pervasive you think the effects will be? 33 How permanent you th ink the effects will be? 34 Anxiety is usually a misuse of the imagination 35 Generalised anxiety 37 VIII I HOW TO MASTER ANXIETY How poor sleep can turn worry into depression Dream overload If this is you Post-traumatic stress reactions 40 44 46 47 How trauma affects the brain 51 52 Arousing curiosity 58 Why some people but not others? Panic attacks 61 Warning! 62 Symptoms of panic explained 63 It would all be over in moments if 67 69 72 But what's so threatening about a supermarket? Smoke alarms and washing machines Agoraphobia 73 Some other common phobias 75 Social phobias 77 Obsessive-compulsive behaviour 81 PANDA - a specific cause of OCO 84 85 OCD is like an addiction 86 Has my child got OCO? Psychosis 90 Drugs are not the answer to anxiety 92 The human givens 93 94 95 Essential emotional needs Our innate guidance system CONTE NTS IIX PART 2: OVERCOMING ANXIETY Learn how to relax 99 100 A few ways to relax quickly 102 The 7/11 method 103 The clenched fist method 105 The whole body method 106 Create a 'safe and special place' 107 Practise 'mindfulness' 108 Get a good night's sleep 110 Tips for a better night's sleep 112 Possible causes of poor sleep 112 Two powerful strategies to promote good sleep 114 Case history: Celia couldn't sleep 116 Find an enjoyable way to unwind 118 Do an 'emotional needs audit' on yourself 119 Do you feel secure at home, at work and in your environment? 120 Exercise: How well are your emotional needs being met? 121 Do you feel you receive enough attention? 122 Do you think you give other people enough attention? 123 Do you feel in control of your life most of the time? 123 Do you feel part of the wider community? 124 Can you obtain privacy when you need to? 125 Do you have at least one close friend? 125 Do you have an intimate relationship in your life? 126 Do you feel an emotional connection to others? 127 Do you have a 'status' in life that you value and that is acknowledged? Are you achieving things in your life that you are proud of? 127 128 244 HOW TO MASTER ANXIETY "If you like, you can see it as the force which, in spite of his fear, powered the prince to raise his sword against the tiger." Ann loved this idea, which experience had already shown her was true They explored together the (few) times before, when Ann had not even had to struggle but had said a blazing, whole-hearted 'No!' to the rituals, and she recalled how liberated she had felt Then, through guided imagery, Pat helped her find a place where Ann felt she could tap into that powerful life force As Ann started to relax, she imagined herself by a beautiful stream with a strong current, which she experienced as the energy of the life force flowing through her Pat suggested that she could take herself in a split second to that powerful place, whenever she became aroused and fearful, because it was impossible for her essential life force to be browbeaten into performing rituals - in fact, as she'd experienced already, any thought of rituals " , she was clear of both the rituals and the terrifying thoughts " would disintegrate in that force All the many sessions in which they had worked on relaxation and ways to distance Ann from the OeD, and on opening up new perspectives through images and stories, had brought Ann to the point where she could finally tap into and trust her own sense of self Over the next few weeks, she became stronger and stronger at denying the rituals and eventually became clear of both the rituals and SEEKING PROFESSIONAL HELP I the terrifying thoughts For the first time she began to think about interesting ways she could spend her retirement and to look forward to studying a new language and taking a course in the history of art, something she'd always wanted to Noises in the night Sometimes the circumstance that triggers extreme anxiety is not in the past, and therefore cannot be put behind us and moved on from in an ordinary way People caught up in the 'Troubles' in Northern Ireland, for instance, are in such a position and many have sought support from NOVA, a Barnardo's project that aims to help people traumatised by the conflict Their important work has shown that even in such cases, there are still powerful ways to help, as the following case history illustrates Fourteen-year-old Kenneth had become highly stressed after a sectarian attack with a petrol bomb on his home His family had endured a catalogue of intimidation and, when they came to NOVA and met Martin, a senior social worker and human givens trained therapist, there was no sense that this was now at an end Consequently, Kenneth spent most nights unable to sleep, listening out for every noise in case it might signal the start of another attack on his home He could sleep only during daylight and when other family members were awake As a result, he had missed a great deal of school, 245 2461 HOW TO MASTER ANXIETY and had been referred to the educational welfare system While talking with him, Martin learned of his deep love of music He listened to it constantly and could identify current chart songs within the first few notes being played In their work together, there was, of course, no way Martin could offer him reassurances that the intimidation had stopped, or that there would not be another attack on his house But what he could was help Kenneth to relax Once he was in a relaxed state, Kenneth was able to realise that the intimidation only ever occurred during the summer holidays, in what is referred to in Northern Ireland as 'the marching season' And while he was was still deeply relaxed, Martin was also able to help him to appreciate his listening skills, and experience his ability to distinguish between different sounds He then encouraged him to use those skills to distinguish between the various noises that can be heard at night, when houses are quiet, when they creak and rattle as the heating goes off and they cool down In this way, the nightly noises could become a reassurance that all was as it should be, rather than a trigger for alarm He also taught Kenneth simple relaxation exercises to help him get to sleep at the right times Martin's work with Kenneth illustrated the importance of establishing small, meaningful goals As he explains, "When we meet with people in such situations, we must listen to what their goals are, as expressed by them in terms of what it SEEKING PROFESSIONAL HELP I 247 would mean for things to be better For Kermeth, it meant enjoying a full night's sleep and returning to school again on a regular basis, so that he could pursue his ambitions to go to technical college and at the same time become recormected with his friends "Even in the most tragic of stories, people can express their ideas of what would be positive change through what seem the most ordinary of events The father whose son was murdered, who simply or his wife who wanted to be more These are all proof that life can improve again, even in the most tragic of patient with her grandchildren Or the circumstances " wanted to be able to read his newspaper or watch the news without crying, " young woman who witnessed a gun and bomb attack at her father's pub, who wanted to be able to meet with her friends for coffee in town without wondering when she would see the gunmen again Or the young man who, having lost his two older brothers through a sectarian shooting, wanted to find the confidence to complete his work training " All of these can be seen as symptomatic of a deeper grief or difficulty, and they are But, importantly, they are also what each person perceives as potential proof that life can improve again In supporting them to achieve these goals, by encouraging them to recognise and use their own resources to so 2481 HOW TO MASTER ANXI ETY and by reinforcing their ownership of the skills employed, we can help individuals to create and sustain positive changes in life, even in a society where conflict is not yet conc1uded."* Seize the moment We hope this book has inspired you to start taking the necessary steps to deal with unproductive and crippling anxiety Whatever your circumstances, something can be done You will no doubt have realised by now that, apart from PTSDgenerated anxiety, excessive anxiety arises from unintentional, but excessive, misuse of the imagination, which in tum arises because important needs are not being met in a person's life or their innate resources are being used inefficiently, albeit unwittingly Remember too, that anxiety developed (through the fightor-flight mechanism) as a tool to help us protect ourselves from danger (i.e by taking action now) and so is there to help us, not hinder us Yet most out-of-control anxiety takes the form of catastrophic imaginings that concern the future or relentless negative ruminating on the possible consequences of what has passed and cannot be altered You can't be anx- * This story and quotation is taken from 'The trauma goes on', a powerful article by Martin Murphy that was published in the Human Givens Journal , 8,1,38-41 SEEKING PROFESSIONAL HELP 1249 ious unless you are fantasising about what is in the future even if it's only five minutes ahead Incapacitating anxiety stops us from truly living, from deeply enjoying our family and friends, from reaching our potential, from fully sharing and caring for others, and challenging ourselves It makes us selfish and one wants to be like this and no one ends You can take back control and now up in its grip intentionally But you can you know how " inward-looking, miserable and afraid No " take back control, and you now know how It does take effort and it does take determination But we have seen people it many times The explanations and understandings and the techniques and exercises that we have described in this book, as well as professional help based on human givens ideas, have enabled thousands of people to overcome anxiety and to take the first steps that put real meaning back into their life They can help you too * * * * * If you have found this book helpful, you might like to recommend it to friends or colleagues who could benefit from reading it too It's available through all good book shops or direct from HG Publishing on 01323 811662 or online at: www.hgonline.co.uk INDEX INDEX A abortions 219, 221 achievements 128 activities 15, 129, 133 agoraphobia 73-5, 186 7, 227-31 all-encompassing thinking 26 amygdala 19-24, 159 see also rewind technique memories 25 OCD 86 90 panic attacks 71, 73-5 PTSD 52, 53, 54 rituals 191-2 anterior cingulate 87, 88 antidepressants 93 anxiety mechanism arousal 35, 100-1, 143, 159, 193 amygdala 19-24 continual high-level 47 61 continual low-level 37-47 dreaming 41-2 looking stupid 22-3 pleasurable 17-18 rewind technique 216 asbestos fear 196 assertiveness techniques 221-2 attention 122, 123, 170, 184-5 AWARE technique 185 B Batman metaphor 233-5 black-and-white thinking 21, 26 30 blaming people 27 blushing 78, 79, 182 bodily sensations generalised anxiety 37 panic attacks 12, 63 8, 173 PTSD 49-50 stress 5, 11, 12-13, 16 17 'boss and secretary' model 87, 88 breathing 103-4, 174-5, 181 bullying 189-90, 219, 221 c calmness see relaxation methods cancer 223, 225 Capilano River experiment 17-18 carbon dioxide 64-5, 67, 173 carousel experience 236 case studies agoraphobia 227-31 eating problems 232 fear of flying 236 intimidation 245 panic attacks 69-70, 74 psychosis 91 repetitive thoughts 87-90 sleep 43-4 worry cycle 223-7 catastrophising 29 challenge reactions 15, 18 change 150-2 'checking' activities 81, 83, 84-5 chest pain 65 childbirth fears 146 children 84,85,218 19 choking 64, 65, 229, 230, 232 clenched fist relaxation method 105 community involvement 124-5 competency 128 9, 156 compromise 203 confidence 136 control 5-,-6, 66, 123-4, 183-5, 248 coping behaviour 8, 103-5 cortisol 53 counsellors 208 10 cumulative stress effects 51 curiosity reflex 58 60 o death, fear of 147-50 depression 26 36, 40-6, 229 desires 42 distraction 58 60, 178 disturbing thoughts 4, 81-3, 86-90 dopamine 87-9 dorsolateral prefrontal cortex 87, 88 double dissociation 214 I 251 2521 HOW TO MASTER ANXIETY dreams 40-7, 55, 57, 90, 239 driving test simulation 168-9 drugs 92-3 dry mouth 63, 78, 79, 80 E eating problems 78-9, 232 effective therapy 208-10, 217-48 embarrassment, fear of 186 emotional connections 126, 127 emotional needs 93-8, 119-30 encouragement 176 enjoyment 17-18,39-40 escape 180 exaggerated feelings 28 exaggerating technique 141-2 exam nerves 24-5 exercise 169-70, 175 6, 226 expectations 41-3, 47, 86 F fairness 152-3 fight-or-flight response 12-15, 18, 19-24 flashbacks 218-22 flinching 219, 220 flying fears 236-7 focus 109-10, 132-3, 148, 190-1 foods, healthy 170-1 funny experiences 153 future events 139 G generalised anxiety 37 61 goals 131 6, 224, 246-7 Griffin, Joe 41, 58, 78, 79 guidance system, innate 95-8 guilt feelings 30, 221, 226 H habits, sleep 114-16 hallucinations 90, 91 healthy living 169-71 hidden anxiety hippocampus 53, 54, 55,56-7,88, 89 holistic approach 207 human givens approach see also rewind technique agoraphobia 228 basic requirements 93-8 case studies 43-4,69-70,74, 87-91,223-48 list 95 relaxation therapy 101-2 stress causes 10 therapists 207,211-12,213, 220-2,245 hyper-arousal 159, 193 hyperventilation 64-8 imagination 14, 107-8 anxiety as misuse of 35 blushing control 182 misuse 97 positive power 166-9 PfSD 51-2 success 181-2 immune system 85 incompetence 135 Incredible Hulk metaphor 233-5 innate guidance system 95-8 instincts 42 intimate relationships 125, 126, 127 intimidation 245 J jumping to conclusions 27 L laughter 148, 153 life force 243-4 life skills 97 life-style 169-71 life-threatening situations 4-5, 22-4, 47 61 limited thinking 26-30 locking up obsession 195 M major stresses 7-8, 39 meaning in life 129 INDEX memory 25 checking activities 86 hippocampus 88, 89 memory books 149 post-traumatic stress reactions 53,54 rewind technique 56-7 mental rehearsal 167-9 metaphor 212-13, 217, 233-5, 240 MindFields College 207 mindfulness 108-10 morning feelings 1-2 motorbike example 22-3 motor parts example 193-5 mouth dryness 63, 78, 79, 80 N needs,unmet10,96-7,130,207 negative thinking 137-40,144-5, 151-2,226-7 neocortex 19-24, 53-5, 164 nightmares 55, 57 noises at night 245-8 Northern Ireland 'Troubles' 245-7 NOVA 245 o obfuscation 30 obsessive-compulsive disorder (OCD) 81-90,189-92,193-7,237-40 orientation response 45, 58 oxygen 64, 65 p pain 147, 175 palpitations 63 PANDA 85 panic attacks 2-3, 61-73, 134-6, 193,228 agoraphobia 73-5 associations 3-4 bodily sensations 12, 63-8 causes 179 distancing 177-8 distraction 178-9 escape 180 physical causes 62 physiological symptoms 173-6 risk reduction 180 panic (normal) 23 past failures 139-40 pattern matches 159-60 perfection 29 permanency of effects 34-5 personally, taking things 31-2 pervasiveness of effects 33-4 PGOwave58 phobias 73-80, 181, 186-9, 227-36 post-traumatic stress disorder (PTSD) 48-52, 213-17, 219, 233 primitive brain responses 12-13, 14, 19-24 privacy 125 Ps, three pertinent 31-6 psychological threats 13-15 psychosis 90 psychotherapists 206-8 PTSD see post-traumatic stress disorder public exposure fears 77-80 R rapid eye movement (REM) sleep 40,43,44-6,58,90 rating feelings 161-3, 220 rational brain 19-24, 53-5, 164 reality, personal 211 reality simulator 167-9 reassurance 192 red blood cells 64-5 reframing 143-50,205 rehearsal 201-2 relationships 120 2, 125, 126, 203-4 relaxation methods 100 10, 144, 159-60,211-12 7/11 technique 103-4, 174-5, 181, 225 clenched fist method 105 mindfulness 108-10 rewind technique 214-15 safe and special place 107-8 whole body method 106 I 253 2541 HOW TO MASTER ANXIETY REM see rapid eye movement repetitive thoughts 81-3, 86-90 resources 156-8 see also human givens approach responsibilities 157 rewind technique 60, 135, 205, 213-17 abortion 221 agoraphobia 229-30, 231 obsessive-compulsive disorder 195 panic attacks 180 PTSD 56-7 sex-related anxieties 203 sexual abuse 220-1 stages 214-15 right brain 212 ritual behaviour 4, 36, 189-92, 237 40 case study 87-90 denial 243-4 OeD 81, 83-4, 86 s security 120-2 self-esteem 142-3, 215 self-focusing tlUnking 27 separation 163-5, 190 setbacks 171-2, 183 setting the record straight 152-3 sex-related anxieties 198-204 sexual abuse 218-22 shock 178 shy temperament 80 sleep 40-7, 110-17,171,224 boring tasks 116-17 daytime 245 drugs 92 habits 112-16, 238-40, 246-7 psychosis 90-1 requirements 110-12 visualisation aid 114 slow-wave sleep 40-1, 44 smoke alarm analogy 72 smoking 89 social phobias 77-80, 184, 188-9 'spare capacity' 210-11 speaking in public 78, 80 status 127 staying put 179 storytelling 212-13, 217, 233-5, 240-3 stress 7-19, 111 'stupidity' 22-3 success, rehearsal 201-2 supermarkets 66, 69-70, 74 support 187 T taking a position 28-9 ' tapping' 56,60, 216 therapists choice of 205-8 human givens 207, 211-13, 220-2, 245 'spare capacity' 210-11 therapy schools 205-7 thinking styles 137-43 threats 12-15, 20-1 three pertinent Ps 31-6 tiger taming story 240-3 time out 180, 197 tranquillizers 92-3 traumatic events 7-8, 39, 47-61, 213-17,219,233 u university studies 223-7 unmet needs 10, 96-7, 130, 207 unproductive anxiety 163-5 unreality, sense of 66-7 unwanted thoughts 4, 81-3, 86-90 unwinding 118 v vaginismus 200, 201 visualisation 107-8,114, 136,214, 221-2,225 W waking up 1-2 warning signs of anxiety 171-2 washing machine analogy 72-3 washing repetitively 83-4 whole body relaxation method 106 work-related stress worrying 138-40, 223-7 PRAISE FOR THE AUTHORS' PREVIOUS BOOKS: How to lift depression fast "An empowering book immediately useful Read, use, enjoy and reap the benefits for yourself and others." Ruth Morozzo, 'Footnotes' Journal "As a GP I see many people suffering from depression, and have searched for many years for a good book to recommend to them At last I have found one This book draws together the most effective methods from many different approaches to treatment, yet is written in a style which makes the ideas easy to understand and put into practice The 'human givens' approach detailed in this book is a major step forward in helping people suffering from depression and other mental health problems." Dr Gina Johnson "At last some concrete practical advice This book offers some real solutions and insight into depression I can't recommend it enough If you are suffering from depression or you are caring or treating anyone with this condition, this book will be indispensible I have spent a lot of money and time researching depression and can say this is without doubt the best book I have read on the subject - I urge you to buy it." Amazon Review "This book is the first I have come across on the subject of depression that is easy to read and understand for both professionals and lay people It will prove an invaluable resource The title cover carries the phrase 'Change is much easier than you think' and that theme flows throughout the book [It] offers readers much practical help and advice a book for every library and one that should not sit on the shelf and gather dust." 'Professional Social Work' Magazine "Everyone involved in administering personal therapy should read this book." Nursing Standard How to lift depression fast is published in paperback by HG Publishing (2006) ISBN: 1-899398-41-4 Freedom from Addidion: The secret behind successful addiction busting "Following How to Lift Depression fast this second title is highly recommended It sidesteps jargon, avoids the medicalisation of addictive behaviour, explodes the lies that maintain addiction and offers realistic, practical solutions." Peter Barraclough, Nursing Standard "So many books promise so much, and then fail to deliver This book is of an entirely different quality If you have an addiction! compulsive behaviour, yourself a big favour, buy it - it gives answers a big thankyou to the authors." Amazon Review "An easy-to-read, empowering self-help guide for those considering themselves 'addicted' to anything It breaks down simply the self-assessment needed for discerning problem areas and their development, adding relevant research in a jargon-free manner; with a fascinating explanation for how neurophysiology and 'pattern-matching' underpin symptoms like craving." Neia Glynn, The Psychologist "Here is another excellent book from that groundbreaking team, Joe Griffin and Ivan Tyrrell This time the focus is on addiction, how it comes about, and a highly effective way of dealing with it - whether it be a life threatening addiction (and many are) or an annoying habit which one would like to be rid of There are techniques and ways of looking at problems which we can assimilate and pass on to our clients Freedom from Addiction is easy to read, gives clear guidance and is an ideal book to have to hand to enable you to help yourself, your family, your friends and your clients." Ruth Morozzo, 'Footnotes' Journal "Full of insights, this book is truly superb, not just in the area of understanding and managing addictions but also in providing a broader, clear, coherent and wholly convincing insight into human thought processes and behaviours." Amazon Review Freedom from Addiction is published in paperback by HG Publishing 120051 ISBN: 1-899398-46-5 Human Givens: A new approach to emotional health and clear thinking "Human Givens is the most practical and intuitive book I've read in years." Charles Hayes, Autodidactic Press, USA "Harnessed between these pages are scientific insights and practical techniques of sufficient power to completely revolutionise our approach to parenting, teaching and the caring professions I wholeheartedly recommend Human Givens to any individual with a burning interest in how life works and can be helped to work better." Dr Nick Baylis, University of Cambridge's Well-being Institute "Griffin and Tyrrell's contribution advances psychology as much as the introduction of the Arabic numeric system with its zero digit advanced mathematics." Washington Times "A quiet revolution." New Scientist "Key insights." Financial Times "Important original work both aesthetically pleasing and of immense practical use has great relevance to all areas of life could save (tax payers) millions of pounds " Dr Farouk Okhai, Consultant Psychiatrist in Psychotherapy "A wonderfully fresh and stimulating view of dreaming, evolution, and human functioning Human Givens also provides both an encompassing model and practical, specific applications to enhance the effectiveness of psychotherapy It will deepen and widen every reader's perspective." Arthur J Deikman, M.D., Clinical Professor of Psychiatry, University of California "In Human Givens Griffin and Tyrrell offer innovative perspectives on promoting effective living They have synthesized brain and social research in such a way that they provide new templates for understanding how to unlock the best in human nature." Dr Jeffrey K Zeig, Director of the Milton H Erickson Foundation "While books are never a cure for what ails us in life, they are often a catalyst, a trigger that fires off those rare and profound 'aha!' moments that lead to deeper insights and understanding Human Givens is such a catalyst." Jack Davies Human Givens is published in paperback by HG Publishing 120041 ISBN: 1.899398.31-7 Dreaming Reality: How dreaming keeps us sane or can drive us mad "Dreaming Reality exquisitely scythes through the Gordian knot created by past dream theories Even better, like all the very best explanations, its central theme is as far-reaching as it is intuitive Through a fascinating combination of dream examples and scientific findings, it provides lucid and compelling evidence for how our night and daydreams not only mould our personalities but also lie at the very heart of being human." Dr Clive Bromhall, author of 'The Eternal Child' "A remarkable book that makes compelling reading Griffin and Tyrrell's adriotly written text challenges traditional views on our knowledge and understanding of the mystifying covert world of dreams." Professor Tony Charlton, Professor of Behavioural Studies, University of Gloucestershire "This book is revolutionary in more than one way Past and sometimes overlooked research is re-evaluated, and a persuasive theory emerges long overdue to my mind." Doris Lessing "For anyone who has speculated on the meaning and purpose of dreaming, Griffin and Tyrrell's astounding insights light up the dark corners of the mind Not since 1964 when Carl Jung's book Man and his Symbols was published has anyone set out to write so conclusively on dreaming for a wide audience Griffin and Tyrrell [propose] that dreaming functions to cleanse the undischarged emotional arousals of the day and they explain how this happens through metaphorical pattern-matching From this one sets off on the journey to understanding the true causes of (and routes to healing) depression This book is revolutionary in thought, revelatory in content and will be established as the most important twenty-first century milestone on the road to accessible mental health treatment for all It's a must for all who live with mental illness or work for its relief." Ian Hunter aBE Dreaming Reality: How dreaming keeps us sane, or can drive us mad is published in paperback by HG Publishing (2006) ISBN: 1-899398-91-0 ... www.unumprovident.co.uk I 10 I HOW TO MASTER ANXIETY thing is achieved; in the second, there is nothing to show for it This is an important difference that needs to be more widely understood In human givens terms,... journalist specialising in psychology and medicine, and editor of the Human Givens journal How to master anxiety All you need to know to overcome stress, panic attacks, phobias, trauma, obsessions... the answer to anxiety 92 The human givens 93 94 95 Essential emotional needs Our innate guidance system CONTE NTS IIX PART 2: OVERCOMING ANXIETY Learn how to relax 99 100 A few ways to relax quickly