Everyday Mindfulness For Ocd

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Everyday Mindfulness for OCD

Author : Jon Hershfield
Publisher : New Harbinger Publications
ISBN 13 : 1626258945
Total Pages : 200 pages
Book Rating : 4.6/5 (262 download)

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Book Synopsis Everyday Mindfulness for OCD by : Jon Hershfield

Download or read book Everyday Mindfulness for OCD written by Jon Hershfield and published by New Harbinger Publications. This book was released on 2017-10-01 with total page 200 pages. Available in PDF, EPUB and Kindle. Book excerpt: “The most empowering OCD book I have ever read.” —Reid Wilson, PhD, author of Stopping the Noise in Your Head Don’t just survive—thrive. In Everyday Mindfulness for OCD, two experts in obsessive-compulsive disorder (OCD) offer a blend of mindfulness, humor, and self-compassion to help you stop dwelling on what’s wrong and start enhancing what’s right—leading to a more joyful life. If you’ve been diagnosed with OCD, you already understand how your obsessive thoughts, compulsive behavior, and need for rituals can interfere with everyday life. Maybe you’ve already undergone therapy or are in the midst of working with a therapist. It’s important for you to know that life doesn’t end with an OCD diagnosis. In fact, it’s possible to not only live with the disorder, but also live joyfully. This practical and accessible guide will show you how. In Everyday Mindfulness for OCD, you’ll discover how you can stay one step ahead of your OCD. You’ll learn about the world of mindfulness, and how living in the present moment non-judgmentally is so important when you have OCD. You’ll also explore the concept of self-compassion—what it is, what it isn’t, how to use it, and why people with OCD benefit from it. Finally, you’ll discover daily games, tips, and tricks for outsmarting your OCD, meditations and mindfulness exercises, and much, much more. Living with OCD is challenging—but it doesn’t have to define you. If you’re tired of focusing on how “hard” living with OCD is and are looking for fun ways to make the most of your unique self, this book will be a breath of fresh air.

The Mindfulness Workbook for OCD

Author : Jon Hershfield
Publisher : New Harbinger Publications
ISBN 13 : 1684035651
Total Pages : 271 pages
Book Rating : 4.6/5 (84 download)

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Book Synopsis The Mindfulness Workbook for OCD by : Jon Hershfield

Download or read book The Mindfulness Workbook for OCD written by Jon Hershfield and published by New Harbinger Publications. This book was released on 2020-12-01 with total page 271 pages. Available in PDF, EPUB and Kindle. Book excerpt: If you have obsessive-compulsive disorder (OCD), you might have an irrational fear of being contaminated by germs, or obsessively double-check things. You may even feel like a prisoner, trapped with your intrusive thoughts. And while OCD can have a devastating impact on your life, getting real help can be a challenge. Combining mindfulness practices with cognitive-behavioral therapy (CBT), The Mindfulness Workbook for OCD offers practical and accessible tools for managing the unwanted thoughts and compulsive urges that are associated with OCD. With this workbook, you will develop present-moment awareness, learn to challenge your own distorted thinking, and stop treating thoughts as threats and feelings as facts. This fully revised and updated second edition also includes new meditations, information, and chapters on emotional and mental contamination, existential obsessions, false memories, and more. If you’re ready to take back your life back from OCD—and start living with more joy in the moment—this workbook has everything you need to get started right away.

Overcoming Harm OCD

Author : Jon Hershfield
Publisher : New Harbinger Publications
ISBN 13 : 1684031494
Total Pages : 184 pages
Book Rating : 4.6/5 (84 download)

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Book Synopsis Overcoming Harm OCD by : Jon Hershfield

Download or read book Overcoming Harm OCD written by Jon Hershfield and published by New Harbinger Publications. This book was released on 2018-12-01 with total page 184 pages. Available in PDF, EPUB and Kindle. Book excerpt: Don’t let your thoughts and fears define you. In Overcoming Harm OCD, psychotherapist Jon Hershfield offers powerful cognitive behavioral therapy (CBT) and mindfulness tools to help you break free from the pain and self-doubt caused by harm OCD. Do you suffer from violent, unwanted thoughts and a crippling fear of harming others? Are you afraid to seek treatment for fear of being judged? If so, you may have harm OCD—an anxiety disorder associated with obsessive-compulsive disorder (OCD). First and foremost, you need to know that these thoughts do not define you as a human being. But they can cause a lot of real emotional pain. So, how can you overcome harm OCD and start living a better life? Written by an expert in treating harm OCD, this much-needed book offers a direct and comprehensive explanation of what harm OCD is and how to manage it. You’ll learn why you have unwanted thoughts, how to identify mental compulsions, and find an overview of cognitive-behavioral and mindfulness-based treatment approaches that can help you reclaim your life. You’ll also find tips for disclosing violent obsessions, finding adequate professional help, and working with loved ones to address harm OCD systemically. And finally, you’ll learn that your thoughts are just thoughts, and that they don’t make you a bad person. If you have harm OCD, it’s time to move past the stigma and start focusing on solutions. This evidence-based guide will help light the way.

When a Family Member Has OCD

Author : Jon Hershfield
Publisher : New Harbinger Publications
ISBN 13 : 1626252483
Total Pages : 200 pages
Book Rating : 4.6/5 (262 download)

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Book Synopsis When a Family Member Has OCD by : Jon Hershfield

Download or read book When a Family Member Has OCD written by Jon Hershfield and published by New Harbinger Publications. This book was released on 2015-12-01 with total page 200 pages. Available in PDF, EPUB and Kindle. Book excerpt: When someone has obsessive-compulsive disorder (OCD), it can affect the entire family. This book is an essential guide to help family members cope with their loved one’s compulsive behaviors, obsessions, and constant need for reassurance. If your loved one has OCD, you may be unsure of how to express your concerns in a compassionate, effective way. In When a Family Member Has OCD, you and your family will learn ways to better understand and communicate with each other when OCD becomes a major part of your household. In addition to proven-effective cognitive behavioral therapy (CBT) and mindfulness techniques, you’ll find comprehensive information on OCD and its symptoms, as well as advice for each affected family member. OCD affects millions of people worldwide. Though significant advances have been made in medication and therapeutic treatments of the disorder, there are few resources available to help families deal with the impact of a loved one’s symptoms. This book provides a helpful guide for your family.

The Self-Compassion Workbook for OCD

Author : Kimberley Quinlan
Publisher : New Harbinger Publications
ISBN 13 : 1684037786
Total Pages : 315 pages
Book Rating : 4.6/5 (84 download)

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Book Synopsis The Self-Compassion Workbook for OCD by : Kimberley Quinlan

Download or read book The Self-Compassion Workbook for OCD written by Kimberley Quinlan and published by New Harbinger Publications. This book was released on 2021-10-01 with total page 315 pages. Available in PDF, EPUB and Kindle. Book excerpt: A compassionate guide to help you manage OCD symptoms, overcome feelings of shame and stigma, and revitalize your life! If you’re one of millions who suffer from obsessive-compulsive disorder (OCD), you’re all-too-familiar with feelings of anxiety, panic, shame, and uncertainty. In addition, the stigma associated with OCD can make you feel unworthy of receiving the compassion and kindness you need and deserve. You may even experience unwanted intrusive thoughts that result in harsh self-judgment—which can actually hinder your recovery and lead to additional mental health problems. So, how can you break this destructive cycle and start feeling better? The Self-Compassion Workbook for OCD outlines a step-by-step program to help you understand the emotional experience of OCD, and develop the tools you need to manage your disorder and build a better life. Drawing on a powerful combination of cognitive behavioral therapy (CBT), exposure and response prevention (ERP), and compassion-focused therapy (CFT), this breakthrough guide will teach you how to balance intense emotions, lean into your fear, and focus on recovery. Over time, you’ll learn to replace self-judgment with kindness and self-compassion, so you can stop suffering and start thriving. Living with OCD can be extremely challenging, but it doesn’t have to rob you of your self-worth. You are so much more than your disorder! Let this book be your guide to discovering, supporting, and loving the best you that you can be.

The OCD Workbook for Teens

Author : Jon Hershfield
Publisher : New Harbinger Publications
ISBN 13 : 1684036380
Total Pages : 193 pages
Book Rating : 4.6/5 (84 download)

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Book Synopsis The OCD Workbook for Teens by : Jon Hershfield

Download or read book The OCD Workbook for Teens written by Jon Hershfield and published by New Harbinger Publications. This book was released on 2021-03-01 with total page 193 pages. Available in PDF, EPUB and Kindle. Book excerpt: Don’t let OCD symptoms stand in the way of living your life! If you’re a teen with obsessive-compulsive disorder (OCD), you may have intense, unwanted thoughts and behaviors that interfere with school, your social life, and just having fun. The good news is there are ways you can minimize these thoughts and behaviors, so you can get back to being a teen. This workbook will show you how! In The OCD Workbook for Teens, therapist and OCD expert Jon Hershfield offers proven-effective mindfulness and cognitive behavioral therapy (CBT) skills to help you deal with your worst OCD symptoms. You’ll learn how to stay present in the moment, manage obsessive thoughts, make peace with uncertainty, and live your life joyfully—without being slowed down by compulsions. This isn’t just a workbook to help you survive OCD. It’s a workbook to help you thrive—in all aspects of life.

Loving Someone with OCD

Author : Karen J. Landsman
Publisher : New Harbinger Publications
ISBN 13 : 1608827739
Total Pages : 184 pages
Book Rating : 4.6/5 (88 download)

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Book Synopsis Loving Someone with OCD by : Karen J. Landsman

Download or read book Loving Someone with OCD written by Karen J. Landsman and published by New Harbinger Publications. This book was released on 2005-05-01 with total page 184 pages. Available in PDF, EPUB and Kindle. Book excerpt: People who suffer from mental illness rarely do so alone. Their families and loved ones face their own set of unique challenges-problems that deserve their own resources and sources of support. This is the first book written specifically to the loved ones of people with obsessive-compulsive disorder (OCD). It helps readers examine how OCD affects their lives and offers a straightforward system for building a healthier, more constructive relationship with OCD sufferers. The book contains basic information about OCD-its definition, cause, and symptoms-and a brief overview of treatments available for the disorder. After these introductory sections, the book focuses on ways readers can foster a healthy relationship with someone with OCD. It includes tips for increasing family involvement, making accommodation for the disorder in daily life, and creating an action plan for change using family contracts. The book also covers relational topics such as parenting and marriage, self-care, and support networking. Throughout, the book illustrates important points with the real-life stories of families living with OCD.

Freedom from Obsessive Compulsive Disorder

Author : Jonathan Grayson
Publisher : Penguin
ISBN 13 : 0698153855
Total Pages : 386 pages
Book Rating : 4.6/5 (981 download)

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Book Synopsis Freedom from Obsessive Compulsive Disorder by : Jonathan Grayson

Download or read book Freedom from Obsessive Compulsive Disorder written by Jonathan Grayson and published by Penguin. This book was released on 2014-05-06 with total page 386 pages. Available in PDF, EPUB and Kindle. Book excerpt: Nearly six million Americans suffer from the symptoms of obsessive-compulsive disorder, which can manifest itself in many ways: paralyzing fear of contamination; unmanageable “checking” rituals; excessive concern with order, symmetry, and counting; and others. Freedom from Obsessive-Compulsive Disorder provides Dr. Jonathan Grayson’s revolutionary and compassionate program for finally breaking the cycle of overwhelming fear and endless rituals, including: Self-assessment tests that guide readers in identifying their specific type of OCD and help track their progress in treatment Case studies from Dr. Grayson’s revolutionary and profoundly successful treatment program Blueprints for programs tailored to particular manifestations of OCD Previously unexplored manifestations of OCD such as obsessive staring, Relationship OCD (R-OCD), obsessive intolerance of environmental sounds and chewing sounds Therapy scripts to help individuals develop their own therapeutic voice, to motivate themselves to succeed New therapies used in conjunction with exposure techniques “Trigger sheets” for identifying and planning for obstacles that arise in treatment Information on building a support group And much more Demystifying the process of OCD assessment and treatment, this indispensable book helps sufferers make sense of their own compulsions through frank, unflinching self-evaluation, and provides not only the knowledge of how to change—but the courage to do it.

Rewire Your OCD Brain

Author : Catherine M. Pittman
Publisher : New Harbinger Publications
ISBN 13 : 1684037204
Total Pages : 241 pages
Book Rating : 4.6/5 (84 download)

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Book Synopsis Rewire Your OCD Brain by : Catherine M. Pittman

Download or read book Rewire Your OCD Brain written by Catherine M. Pittman and published by New Harbinger Publications. This book was released on 2021-06-01 with total page 241 pages. Available in PDF, EPUB and Kindle. Book excerpt: Rewire the brain processes that cause obsessions and compulsions—and take back your life! If you’ve ever wondered why you seem to get trapped in an endless cycle of obsessive, compulsive thoughts, you don’t have to wonder anymore. Grounded in cutting-edge neuroscience and evidence-based cognitive behavioral therapy (CBT), Rewire Your OCD Brain will show you how and why your brain gets stuck in a loop of obsessive thinking, uncertainty, and worry; and offers the tools you need to short-circuit this response and get your symptoms under control—for good. Written by clinical psychologist Catherine Pittman and clinical neuropsychologist William Youngs, this groundbreaking book will show how neurological functions in your brain lead to obsessions, compulsions, and anxiety. You’ll also find tons of proven-effective coping strategies to help you manage your worst symptoms—including relaxation, exercise, healthy sleep habits, cognitive restructuring, cognitive defusion, distraction, and mindfulness. The brain is powerful, and the more you work to change the way you respond to obsessive thoughts, the more resilient you’ll become. If you’re ready to rewire the brain processes that lie at the root of your obsessive thoughts, this book has everything you need to get started today.

Is Fred in the Refrigerator?

Author : Shala Nicely
Publisher :
ISBN 13 : 9781732177000
Total Pages : 312 pages
Book Rating : 4.1/5 (77 download)

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Book Synopsis Is Fred in the Refrigerator? by : Shala Nicely

Download or read book Is Fred in the Refrigerator? written by Shala Nicely and published by . This book was released on 2018-05-29 with total page 312 pages. Available in PDF, EPUB and Kindle. Book excerpt: "A masterfully written memoir-meets-educational-meets-inspirational tale that I couldn't put down." Ashley Smith, PhD, coauthor of Childhood Anxiety Disorders A gripping memoir that gives voice to the invisible, life-destroying power of obsessive-compulsive disorder, and how one woman stood up to fear, embraced the unknown, and reclaimed her life. Even at nine years old, Shala Nicely knew there was nothing normal about the horrifying thoughts that tormented her at bedtime, or the nightly rituals she summoned to beat them back. More importantly, she knew to obey her mind's Rule #1: keep its secret, or risk losing everything and everyone she loved. It would be almost two decades before she learned the name of the menacing monster holding her hostage: obsessive-compulsive disorder (OCD). It would take years longer to piece together the keys to recovery that would change her life forever, beginning with the day she broke her monster's silence. Writing with wry wit, unflinching candor, and resounding insight, Shala takes readers on a riveting journey into the dark and dimly understood inner workings of OCD and its frequent co-conspirator, body dysmorphic disorder (BDD). Thwarted repeatedly as she struggles to escape the clutches of these formidable foes, she finally stumbles upon an unexpected path to freedom. As she journeys into the heart of fear to reclaim her life, she weaves a self-compassionate roadmap to recovery: to living in an uncertain world and being happy anyway. With an Afterword by Reid Wilson, PhD offering powerful guidance for applying Shala's strategies in daily life, Is Fred in the Refrigerator? will leave legions of those affected by mental illness feeling seen, understood, and empowered. "A memoir ... about all of us with this kind of mind." Jon Hershfield, MFT, author of Overcoming Harm OCD "One of the clearest descriptions of the experience of OCD ... you'll cry, you'll cheer, and you'll put your shoulders back with Shala as she conquers the OCD demon." Randy O. Frost, PhD, Harold and Elsa Siipola Israel Professor of Psychology at Smith College and coauthor of the New York Times bestseller Stuff: Compulsive Hoarding and the Meaning of Things

Obsessive-Compulsive Disorder

Author : Stanley Rachman
Publisher : OUP Oxford
ISBN 13 : 0191580333
Total Pages : 198 pages
Book Rating : 4.1/5 (915 download)

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Book Synopsis Obsessive-Compulsive Disorder by : Stanley Rachman

Download or read book Obsessive-Compulsive Disorder written by Stanley Rachman and published by OUP Oxford. This book was released on 2009-03-25 with total page 198 pages. Available in PDF, EPUB and Kindle. Book excerpt: Obsessive-compulsive disorder (OCD) is a relatively common psychological problem. The symptoms - which can be seriously disabling in extreme cases - can include excessive hand-washing or other cleaning rituals, repeated checking, extreme slowness and unwanted, repugnant intrusive thoughts. This book covers the nature, symptoms, causes and theories of OCD. It discusses the treatments that are available and provides valuable practical advice to those who may need help. Numerous case histories are given throughout the book, highlighting various aspects of the disorder and its treatment. There are in-depth sections on scrupulosity, culture and OCD, mental pollution, OCD in children and on the similarities and differences between childhood OCD and autistic disorder. This fourth edition has been updated with succinct explanations of recent research, information on treatment advances and the recent expansion of treatment services for anxiety disorders, including OCD, in the NHS. In this updated fourth edition, Stanley Rachman gives a clear account of the nature of obsessive-compulsive problems which will prove useful for sufferers and their families, as well as general readers interested in finding out about the disorder.

The OCD Workbook

Author : Bruce M. Hyman
Publisher : New Harbinger Publications
ISBN 13 : 9781608821419
Total Pages : 352 pages
Book Rating : 4.8/5 (214 download)

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Book Synopsis The OCD Workbook by : Bruce M. Hyman

Download or read book The OCD Workbook written by Bruce M. Hyman and published by New Harbinger Publications. This book was released on 2010-11-01 with total page 352 pages. Available in PDF, EPUB and Kindle. Book excerpt: If you have obsessive-compulsive disorder (OCD), chances are that your persistent obsessive thoughts and time-consuming compulsions keep you from enjoying life to the fullest. But when you are in the habit of avoiding the things you fear, the idea of facing them head-on can feel frightening and overwhelming. This book can help. The OCD Workbook has helped thousands of people with OCD break the bonds of troubling OCD symptoms and regain the hope of a productive life. Endorsed and used in hospitals and clinics the world over, this valuable resource is now fully revised and updated with the latest evidence-based approaches to understanding and managing OCD. It offers day-to-day coping strategies you can start using right away, along with proven-effective self-help techniques that can help you maintain your progress. The book also includes information for family members seeking to understand and support loved ones who suffer from this often baffling and frustrating disorder. Whether you suffer with OCD or a related disorder, such as body dysmorphic disorder or trichotillomania, let this new edition of The OCD Workbook be your guide on the path to recovery. This new edition will help you: use self-assessment tools to identify your symptoms and their severity; create and implement a recovery strategy using cognitive behavioral self-help tools and techniques; learn about the most effective medications and medical treatments; find the right professional help and access needed support for your recovery; and maintain your progress and prevent future relapse.

When in Doubt, Make Belief

Author : Jeff Bell
Publisher : New World Library
ISBN 13 : 1577319095
Total Pages : 226 pages
Book Rating : 4.5/5 (773 download)

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Book Synopsis When in Doubt, Make Belief by : Jeff Bell

Download or read book When in Doubt, Make Belief written by Jeff Bell and published by New World Library. This book was released on 2011-02-09 with total page 226 pages. Available in PDF, EPUB and Kindle. Book excerpt: When in doubt, make belief. For author and news anchor Jeff Bell, these are words to live by. Literally. As someone who has spent much of his life battling severe obsessive compulsive disorder (OCD), Bell has had to overcome crippling uncertainty few people can imagine. In this powerful follow-up to his critically acclaimed memoir, Rewind, Replay, Repeat, Bell expounds on the principles of applied belief that allowed him to make such a remarkable recovery from this “doubting disease” and the lessons he’s learned while traveling the country talking about doubt. With the help of more than a dozen leading experts, Bell offers readers practical techniques for pushing through the discomfort of uncertainty — whether it stems from OCD or just everyday worries — and demonstrates how a shift from decisions based on fear and doubt to ones based on purpose and service can transform any life. Featuring interviews with Sylvia Boorstein, Patty Duke, Dan Millman, Leon Panetta, Tom Sullivan, and others

The Imp of the Mind

Author : Lee Baer
Publisher : Penguin
ISBN 13 : 1101118083
Total Pages : 177 pages
Book Rating : 4.1/5 (11 download)

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Book Synopsis The Imp of the Mind by : Lee Baer

Download or read book The Imp of the Mind written by Lee Baer and published by Penguin. This book was released on 2002-02-26 with total page 177 pages. Available in PDF, EPUB and Kindle. Book excerpt: A leading expert on Obsessive Compulsive Disorder explores the hidden epidemic that afflicts millions of Americans. In the first book to fully examine obsessive bad thoughts, Dr. Lee Baer combines the latest research with his own extensive experience in treating this widespread syndrome. Drawing on information ranging from new advances in brain technology to pervasive social taboos, Dr. Baer explores the root causes of bad thoughts, why they can spiral out of control, and how to recognize the crucial difference between harmless and dangerous bad thoughts. An illuminating and accessible guide to the kinds of thoughts that create extreme fear, guilt, and worry, The Imp of the Mind provides concrete solutions to a tormenting and debilitating disorder. Including special sections on the prescription medications that have proven effective, it is "a beautifully written book that can be a great help to people who want to know what to do about obsessions" (Isaac Marks, M.D., author of Living with Fear: Understanding and Coping with Anxiety).

You Are Not a Rock

Author : Mark Freeman
Publisher : Penguin
ISBN 13 : 0525504516
Total Pages : 272 pages
Book Rating : 4.5/5 (255 download)

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Book Synopsis You Are Not a Rock by : Mark Freeman

Download or read book You Are Not a Rock written by Mark Freeman and published by Penguin. This book was released on 2018-09-04 with total page 272 pages. Available in PDF, EPUB and Kindle. Book excerpt: Mental health is . . . being yourself. A prescriptive and positive guide, illustrated with line drawings, making the case that mental well-being, like physical health, can be strengthened over time and with specific techniques We all want to feel less anxiety, guilt, anger and sadness. We want to obsess less and be less lonely, free ourselves from our demons, compulsive habits, and stress. But as humans (unlike rocks) we experience all of these. And paradoxically, trying to avoid and control them only makes things worse. Having struggled with serious mental illness for many years himself, Mark Freeman has become a dedicated mental-health advocate and coach. He makes the case that instead of trying to feel less and avoid pain and stress, we need to build emotional fitness, especially our capacity for strength, balance and focus. With wit, compassion, and depth of experience and anecdotes, he shows that we can recover from many mental disorders, from mild to very serious, at all ages and stages of life, and even if other methods have failed. Freeman's innovative approach makes use of a range of therapeutic techniques, mindfulness training, peer support, humor, and common sense.

The Emotional Life of Your Brain

Author : Richard J. Davidson
Publisher : Penguin
ISBN 13 : 0452298881
Total Pages : 303 pages
Book Rating : 4.4/5 (522 download)

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Book Synopsis The Emotional Life of Your Brain by : Richard J. Davidson

Download or read book The Emotional Life of Your Brain written by Richard J. Davidson and published by Penguin. This book was released on 2012-12-24 with total page 303 pages. Available in PDF, EPUB and Kindle. Book excerpt: What is your emotional fingerprint? Why are some people so quick to recover from setbacks? Why are some so attuned to others that they seem psychic? Why are some people always up and others always down? In his thirty-year quest to answer these questions, pioneering neuroscientist Richard J. Davidson discovered that each of us has an Emotional Style, composed of Resilience, Outlook, Social Intuition, Self-Awareness, Sensitivity to Context, and Attention. Where we fall on these six continuums determines our own “emotional fingerprint.” Sharing Dr. Davidson’s fascinating case histories and experiments, The Emotional Life of Your Brain offers a new model for treating conditions like autism and depression as it empowers us all to better understand ourselves—and live more meaningful lives.

Being Me with OCD

Author : Alison Dotson
Publisher : Free Spirit Publishing
ISBN 13 : 1575426374
Total Pages : 148 pages
Book Rating : 4.5/5 (754 download)

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Book Synopsis Being Me with OCD by : Alison Dotson

Download or read book Being Me with OCD written by Alison Dotson and published by Free Spirit Publishing. This book was released on 2013-10-18 with total page 148 pages. Available in PDF, EPUB and Kindle. Book excerpt: Part memoir, part self-help for teens, Being Me with OCD tells the story of how obsessive-compulsive disorder (OCD) dragged the author to rock bottom—and how she found hope, got help, and eventually climbed back to a fuller, happier life. Using anecdotes, self-reflection, guest essays, and thorough research, Dotson explains what OCD is and how readers with OCD can begin to get better. With humor, specific advice, and an inspiring, been-there-beat-that attitude, readers will find the book simultaneously touching and practical.