Introduction

Chapter 01 - A Look at Your Fight or Flight Response

The problem with the fight or flight response

Chapter 02 - What are neurotransmitters?

What is a flow state?

How Neurotransmitters Work

Chapter 03 - Food and Other Medications to Keep Calm

How we already manipulate our neurotransmitters

Anxiolytics

Other substances that affect your neurotransmitters

Chapter 04 - Managing Panic Attacks and Anxiety

Symptoms of panic attack

What is a normal heart rate during a panic attack?

Managing anxiety and panic attacks

How to combat anxiety and panic attacks by controlling your thoughts and

Emotions

The AWARE technique for panic attacks

Exposure therapy

Chapter 05 - Cognitive Behavioral Therapy explained

Behaviorism and a brief history of psychology lesson

Introduction to Cognitive Behavioral Therapy

Cognitive behavioral therapy techniques

Consciousness

Recording thoughts

Challenging thinking

Hypothesis testing

How to be socially courageous with hypothesis testing

Chapter 06 - How Can Meditation Help?

Mindfulness meditation

Transcendental meditation

Some tips and suggestions

Chapter 07 - Breathing Techniques and Visualizations

Abdominal breathing

Other Breathing Methods and Visualizations

Chapter 08 - Power Positions, Face Feedback, Priming and Grounding

Power positions

Facial feedback

Priming

Grounding

Chapter 09 - Cognitive Biases - Making Better Decisions

Gambler's fallacy

Risk aversion

Confirmation bias

Functional fixation

Retrospective bias

Contrast effect

Chapter 10: Conclusion

The goal is not to completely eliminate stress or anxiety. This is something that we must make clear from the beginning.

Believe it or not, stress and anxiety are useful emotions. Both put the body in a physiological state of increased arousal, attention and awareness and can even increase physical strength and power. When you are stressed, you are essentially 'on the run' and this makes you better at completing physical tasks or reacting on the spot.

Psychologists have also shown that stress can be a positive motivating force in the right circumstances. Stress is what forces us to study for exams and what motivates us to save money as a contingency fund. Specifically, this type of stress is known as 'eustress' and it is a very useful phenomenon.

The problem is that many of us have no control over when we get stressed or when we have anxiety. This, in turn, leads us to feel those emotions in maladaptive situations.............