Ten Steps to Relieve Anxiety

H Michael Zal, DO, FACN, FAPA, has been a psychiatrist for over forty years. He is currently in private practice and a clinical professor in the Department of Psychiatry at the Philadelphia College of Osteopathic Medicine. He is board certified, a Fellow of the American College of Neurology and Psychiatry and a Distinguished Life Fellow of the American Psychiatric Association. He is Editor-In-Chief of the Journal of the Pennsylvania Osteopathic Association. Dr. Zal is a graduate of the University of Pennsylvania and the Philadelphia College of Osteopathic Medicine. He completed a three-year Psychiatric Fellowship sponsored by the National Institute of Mental Health at the Philadelphia Mental Health Clinic and Haverford State Hospital. Dr. Zal was chairman of the Psychiatric Service at Metropolitan Hospital in Philadelphia and was also on the staff of Charter-Fairmount Institute, Mercy Suburban Hospital and the Medical College of Pennsylvania. Dr. Zal received the Albert Einstein Healthcare Foundation Physicians' Award for Excellence and the Practitioner of the Year Award from the Philadelphia Psychiatric Society for outstanding character, dedication and commitment to patient care. He is a lecturer, medical writer and editor on mental health topics with numerous published articles to his credit. He won the Eric W. Martin Memorial Award, presented by the American Medical Writers Association, for outstanding writing and the Frances Larson Memorial Award for excellence.

Table of Contents Foreword Introduction A GAD Case History: Paul's Story Part I: Steps to Relieve Anxiety Chapter 1 Step 1: Stop Chapter 2 Step 2: Breathe Chapter 3 Step 3: Refocus Chapter 4 Step 4: Lower Your Expectations Chapter 5 Step 5: Express Negative Feelings Chapter 6 Step 6: Take a More Positive View Chapter 7 Step 7: Don't Worry Chapter 8 Step 8: Take Action Chapter 9 Step 9: Take Things as They Are Chapter 10 Step 10: Take Care of Yourself Part II: Treatment Options Chapter 11 Therapy Chapter 12 Medication Part III: High Stress Situations Chapter 13 Anxiety and Adult Attention Deficit Disorder Chapter 14 Anxiety and Chronic Illness Chapter 15 Anxiety in the Elderly Chapter 16 Holiday Anxiety Conclusion: The Road to Contentment Acknowledgments Helpful Resources About the Author Endnotes