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Hi all,
I posted this video a couple of days ago to r/StressFreeSeason and received feedback from several people that it was helpful, so I'm hoping it may be helpful for you, too, to relieve some stress :)
More context: I'm developing a free app with little interactive experiences for relieving stress, focusing on the breath. If you'd like to check it out, you can get it on iOS or Android, and please let me know if you have any feedback (if people particularly like one mode or another, I may develop them further). In the app, one of the things you can do is bloom the flowers by touching the screen as you exhale -- I did this so that it would be self-paced and interactive.
For the video here, please only follow along with the breathing cues if it's comfortable for you (in the app you can adjust the timing). And if the video pauses to buffer or whatever, don't hold your breath...
They don't prescribe benzodiazapines in some states, but there are online options for medication such as Cerebral, Lemonaid Health and KHealth. KHealth is only $19 a month for the medication and appointments, $29 if you want it shipped. Otherwise - self care and therapeutic techniques can be self-taught. Cognitive Behavioral Therapy Workbook / Anti-Anxiety Notebook
If you would like to see some more you can download the app for free on iOS https://apps.apple.com/us/app/flowborne-breathing-meditation/id1544753081 and Android https://play.google.com/store/apps/details?id=com.vunderwelten.flowborneapp
It sounds like you’re dealing with a lot right now. It seems to me that you are spending so much energy trying to manage and shut down those persistent thoughts of anxiety that it’s leaving you exhausted. I can see why you are so frustrated with it all.
If you need someone to vent to you can try this mental health non profit 7 Cups https://www.7cups.com/19941802 I also came across a self-help guide there Acceptance and Commitment Therapy which involves managing some of the things you’re talking about. It’s about managing chronic pain (physical or mental) and while there is also a guide for anxiety that might be helpful, I think the ACT guide might help as well and be different than the standard anxiety reduction techniques you’ve come across 😊
My sleep got better. Abraham Lows books are available online. Check used book sites like Alibris.com and you can get them cheap. They have Zoom meetings that can accessed all over the world.
I have the same problem and a little something that’s helped me a bit was this little LED lantern that I found on Amazon. I turn it on before I go to sleep every night and it really comforts me with watching the flame, I think it’s really cool and almost like a night light. Here’s the link if you wanna check it out :) https://www.amazon.com/dp/B07BTVY772/ref=cm_sw_r_cp_api_glt_fabc_AQ47QKG7F35831E496B2?_encoding=UTF8&psc=1
Definitely curious to know what you think! I looked into this book but decided not to get it because I didn't want something that said "anxiety" on the cover so I went with this one instead! Finding it really useful, especially at night when I can't sleep.
I get muscle tension really bad in my neck and shoulders due to anxiety. What helps me (besides a chiropractor) is using a Tens machine on the muscles. I have one similar to this: https://www.amazon.com/TENS-7000-Digital-Unit-Accessories/dp/B00NCRE4GO
Whoa! I’ve never thought to do that! I will definitely try! I’ve been using this journalworry IV nothing
Try listening to meditation sounds or sleep stories. I used to do this to myself and then felt ridiculous and tried to stop but I got used to my brain creating negative thoughts for no reason and every night I would not be able to sleep. You just need to keep yourself distracted until you fall asleep. I used netflix, which is obviously not recommended. Now I fall asleep to soothing music or dream about being in my happy place. Hope this helps :)
The book “Dare: The New Way To End Anxiety and Stop Panic Attacks” gives great advice on, what seems counter-intuitive (and kind of scary), alleviating symptoms by letting them come on. By having this “bring it on” way of thinking, you’re telling your anxiety you’re not afraid of it, which may help lower heart rate, or any other symptoms one may experience.
If possible, talk to your doctor, or if you’re able to see a psychiatrist, about getting on medication. I take a Buspar-Zoloft combo, and this has helped immeasurable with anxiety, panic attacks, and, of course, its symptoms like the Jack-hammering heart beat.
Hope this helps!
u/moonlight__22
If you haven’t done so already, I highly recommend you begin a Cognitive Behaviour Therapy (CBT) program. I’m fortunate that through my employer, I have a wealth of free support VIA time off work, talk therapists, psychologists, psychiatrists, etc, however, you can start your CBT journey even without these external supports.
Quite frankly, I was amazed at the positive impact CBT had on my anxiety/depression. There are many websites and apps that can get you started, but personally, I found a good ol’ fashioned workbook was best for me. Do your own research, but this book was highly effective for me: Mastery of Your Anxiety and Panic
I was to the point where I was basically a hermit, afraid to leave my own home, crippled by agoraphobia and health anxiety. 6 weeks later, though I still have a ways to go, I’m attending get togethers with friends and family, hitting up Costco on the weekend - basically regaining control of my life.
My goal is to arrive at a long-term solution for my mental health troubles, without the use of medication. If I’ll end up needing it, I guess I’ll go for it, because I don’t want to live a life limited by anxiety and depression. I don’t deserve it, and neither does my wife or my children.
You got this!
Thank you so much! It is available here 💖💖
Yes! It is available here 🥰❤️🧚🏻♀️
To start with— thank you so much!! I also want to apologize, because I have mistakenly sent you the first book my sister made, also from my illustrations. here is the book whose few pages i have included in the post. I really apologize for the inconvenience, and please let me know if you would like me to send you the PDF of the book which includes the posted self care assessment (or perhaps both of them).
Thank you! She posted it online and it’s available here ❤️
It is available here
I am so sorry for your loss. It is so thoughtful of you to seek that support for your niece. We are currently working on a free, available for all mental health app, which will provide resources for people struggling. While the app is not up yet, I have created a few interactive workbooks for it, and can send them your way in digital format via e-mail, if you are interested. And regarding this particular workbook, it is available here ❤️
Available here if anyone is interested ❤️
It is available here ❤️
I think this is the one I have https://www.amazon.ca/Projector-Function-Bluetooth-Speaker-Lighting/dp/B09LLNP87H/ref=asc_df_B09LLNP87H/?tag=googlemobshop-20&linkCode=df0&hvadid=579310217266&hvpos=&hvnetw=g&hvrand=4720987260528260522&hvpone=&hvptwo=&a...
You can search up “nightlight projector” on Amazon they have a bunch!
your not alone, please use the hotline posted if you need it. there is always hope and there are things and people that can help you. Have you tried seeing a therapist or dr for this issue? have you tried anything to help calm you down before sleeping such as supplements or meditation? anxiety is nasty in that the more you try to not think of the thing that makes you anxious the more you will think about it. I struggled pretty severely with ruminating thoughts and it controlled my life and meditation/mindfulness have really helped me to acknowledge those thoughts and accept them and it have all but stopped them from occurring after a few weeks of practice. this book is really good and it deals with phobias as well https://www.amazon.com/gp/product/162625334X/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
i also have a lot of trouble sleeping and L-theanine works well to relax me and allow me to sleep less restlessly. there are tons of supplements for anxiety and you really just have to do some trial and error to figure out the ones that work best for you
you may want to try sleeping while listening to something calming there are lots of videos with sounds to aid sleeping. Perhaps using an essential oil diffuser may help calm you as well
I find a weighted blanket to be good for anxiety surrounded by sleeping. the pressure is soothing for your nervous system
I hope you find something to help you
I order from Amazon or the health food shop in my town!
Sharon Salzburg might be able to help you.
Also try the insight timer app (free) or headspace (limited free access)
I’ve literally felt like this every time I start a new job and I believe that everyone does to some extent, unless they are completely over qualified, which would be a different problem. At my first job I started working with a therapist to try to work on some of my work anxiety and that has helped a ton.
Recently, I have been working through this workbook and it has been pretty helpful. Own Your Greatness: Overcome... https://www.amazon.com/dp/1646040244?ref=ppx_pop_mob_ap_share
I'm dealing with crippling anxiety too. My therapist recommended this book, and its been great, https://www.amazon.com/Daily-Inspirational-Readings-Encouragement-Meditations/dp/B0B68381KQ/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1658105562&sr=8-2 *hugs
Recently this book has really helped me, https://www.amazon.com/Daily-Inspirational-Readings-Encouragement-Meditations/dp/B0B68381KQ/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1658105562&sr=8-2
to be honest this might help you, its how i learned to drive. i played a video game called grand turismo and had a simulator racing wheel, it got me used to what a car can handle and what it will do when i drive in any way. it increased my confidence to the point i am better at driving than i am at walking... this is the racing wheel i used. it literallt feels exactly like driving exept the G forces https://www.amazon.ca/Logitech-Driving-Force-Wheel-941-000110/dp/B00Z0UWWYC/ref=sr_1_1_sspa?gclid=CjwKCAjww8mWBhABEiwAl6-2RemfZ2TYiEe9ka3nS1jUy-vHNW4_n4mvUrt_rYAElMjjQPUoRy62tRoCnI0QAvD_BwE&hvadid=290489586440&hvdev=c&hvlocint=9001470&...
You might need to do some inner child work! Heal some stuff around your inner child. Might be worth checking out this book below (bought this some months ago):
‘Healing the Child Within’, by Charles Whitfield: https://www.amazon.co.uk/Healing-Child-Within-Discovery-Dysfunctional/dp/B00BFWGEI4/ref=mp_s_a_1_1?
Read the book "dare" by Barry McDonagh.
https://www.amazon.de/Dare-Anxiety-Stop-Panic-Attacks/dp/0956596258?ref_=d6k_applink_bb_dls
It teaches you how to ride out your anxiety attacks. It helped me alot.
Does this work? it looks like the same thing but for android. I can’t open it.
Yes! I can actually help you with this. I researched quite a bit. I use this Honeywell HPA 300:
It's well made, inexpensive to run, and it has made a huge difference in our home. I use these generic filters in place of the more expensive Honeywell filters:
I hope that's helpful to you. GL!
The main filters last a long time. I need to clean the lint and dust from the pre-filter once every week or two.
I have done this forever as well. I recently picked up a pack of these and it has helped a lot. I can still repeat the picking motion on the fingertip end of the band and you get some minor feedback of the band snapping back into place. Hope maybe that helps you or another fellow picker.
This might be specific to me, but I bought an acupuncture mat and it’s great during panic attacks. I shut the door to my room, and lay on it while listening to meditation music and practicing deep breathing for 10 minutes. It’s a little painful at first, which for me is great grounding and distracts from the source of panic. Again, it may not be for you, but for me it works.
ProsourceFit Acupressure Mat and Pillow Set for Back/Neck Pain Relief and Muscle Relaxation https://www.amazon.com/dp/B00I1QCPIK/ref=cm_sw_r_cp_api_i_WHAQPHXDAGXYGMBA7RDB
I was having a similar problem a few months ago. The “tapping” technique helped some, as well as “square breathing.” I would also recommend these gummies I didn’t think they would work, but they do and they don’t make me tired. They don’t seem to have any side effects, I just take 2 and 10-15min later I’m not freaking out/ruminating/etc. I’m sorry you’re dealing with this.
Are you into books? I finished one the other day about overcoming fear (and other stuff). It was really good! Take a look at it here maybe?
This kind of problem is much easier to deal with if you know why you're having these kinds of troubling thoughts. I published a book last month on Amazon that should help you. Basically you can open up your life if you know how your mind works. BEING ME BEING FREE explains everything with simple words and pictures. Change your thinking, change your life! Learn more here. You can change for the better, and much more easily than you might imagine right now. Good luck! You can do it!
This kind of problem is much easier to deal with if you know why you're having these kinds of troubling thoughts. I published a book last month on Amazon that should help you. Basically you can open up your life if you know how your mind works. BEING ME BEING FREE explains everything with simple words and pictures. Change your thinking, change your life! Learn more here. You can change for the better, and much more easily than you might imagine right now. Good luck! You can do it!
Buzzed: The Straight Facts About the Most Used and Abused Drugs from Alcohol to Ecstasy, Fifth Edition https://www.amazon.com/dp/0393356469/ref=cm_sw_r_cp_api_i_VMSX25BBMWBA60MZMDS2
I first read this book several editions and decades ago. There may be plenty of other resources out there, but this book attempts to offer straightforward info about drugs, physiological and mental processes and effects.
I googled “fake aquarium lamp” and found some on Amazon.
Lightahead LED Mini Desktop Fantasy Fish Lamp with Color Changing Light Effects. A Sensory Synthetic Fish Tank Aquarium Mood Lamp. Excellent Gift https://www.amazon.com/dp/B0859MJPMD/ref=cm_sw_r_cp_api_glt_i_D9GNRBN0VD8PEP9X289M?_encoding=UTF8&psc=1
Lightahead LED Mini Desktop Fantasy Fish Lamp with Color Changing Light Effects. A Sensory Synthetic Fish Tank Aquarium Mood Lamp. Excellent Gift https://www.amazon.com/dp/B0859MJPMD/ref=cm_sw_r_cp_api_glt_i_D9GNRBN0VD8PEP9X289M?_encoding=UTF8&psc=1
I found this one on Amazon. I think it actually might be the same on their were cheaper ones as well.
One thing I do to manage my anxiety at work is to write down the cause of my anxiety or what’s worrying me at the moment using this journal: Writing My Worries Away: White and Gray Marble Notebook Black Lined Journal https://www.amazon.com/dp/B09RCT1LDL/ref=cm_sw_r_cp_api_glt_i_J006171P9VWWQRZRPSP8?_encoding=UTF8&psc=1
They have them on Amazon and they call them stackable push pencils!!
Hey there - I can't comment on another thread so here is the link to the book - https://www.semanticscholar.org/paper/The-Gift-of-Fear%3A-Survival-Signals-That-Protect-Us-Becker/ac005487119af74b1083d0a8896c00a2ab056358 - sorry thanks!
There is a Reddit messenger, but it’s quite frankly terrible and there’s no real notification. Notice I was late to this reply by an hour.
Discord is remarkably easy, and it’s free. You can open it in your browser (just like Reddit), so you don’t have to download anything.
Discord.com → "Open Discord in your browser" → Enter a username. Done.
You don’t even have to enter an e-mail for now. Just copy and paste my username into the Add Friend box that should already be on your screen.
You can message me on here once you’ve added me to confirm I received your invite if I don’t add you back immediately.
Hi there! If you ever want to talk about what you're going through anonymously with a Listener online, I would recommend 7 Cups: https://www.7cups.com/110240438. It's essentially a texting hotline, and there professional therapist as well as ordinary Listeners available to help you figure out how you're feeling and what you could possibly do next. Hope this helps!
I can really see you’re struggling with this decision. And I totally get why, it’s a hard one to make. On one hand your safety is of the utmost importance, it on the other it’s important for you to be able to connect with friends and classmates and get a chance to finally have some fun your senior year.
If you’re looking to talk this out, try using https://www.7cups.com/19941802 There’s a huge and dedicated team of trained volunteers who would love to listen to your current dilemma and help you reach the decision that fits you the best. Its completely anonymous and confidential and a judgement free zone where people just want to help.
It’s might seem weird, but sometimes just talking through your situation with someone can make all the difference.
Also, this kind of device in the home may give you more of a piece of mind in a situation where you would be choking
Been there. Still am sometimes. I think what helps me is enjoying every moment as much as you can. Appreciate the little things. Focus on the moment. Meditation does wonders because it helps you control your thoughts and keep them from spiraling. Also, the introduction to Light in the MourningLight in the Mourning really calmed me when I first read it.
If you ever read up on near death experiences they pretty much all describe the same thing. A feeling of massive relief and calm when the time does come. I like to believe it.
This free app helped me quit setting short goals from 1 day up to many years. I started with a goal of getting through a week. I increased my goal with each success. The cool thing about the app is that "smoking a cigarette" doesn't mean you start over - no, you just note how many you smoked - no guilt - just get back to reaching your goal.
https://play.google.com/store/apps/details?id=com.despdev.quitsmoking
Before you give up on coffee, try taking l-theanine with or just before your coffee. I discovered this supplement this year and it genuinely changed my life. I now usually have one coffee a day, and the l-theanine gives me a great window of focussed energy but without the jitters.
I take this one.
However, I wasn’t too prone to anxiety from caffeine, before. So it might not work for everyone. It is generally helpful for general anxiety though.
Hopefully this Helps. First to counteract anxiety. Observe your anxiety know where its coming from. Embrace anxiety. If you resist anxiety then you will be more vulnerable to it. Accept it and you will feel calm LASTLY, . Demand More of anxiety. This will help you not worry so much of anxiety and just letting it come to you. The Result is you BUILD Confidence.
Go to the Link down below to get a FREE audio for anxiety and learn how you can CONQUER Anxiety. (affiliate)
I had a friend who had a really hard time not picking at her face/acne. I found this pimple popping toy thing on Amazon and she loved it! It was mostly just a joke and thought it was a weird/funny gift. Instead of picking at herself when she would feel the urge she would just pick at the toy. Not sure it it'll help you, but I just thought I'd share!
I would recommend speaking to a psychologist. They will give you more specific treatment methods. Personally, I noticed reductions in health anxiety after starting an anxiety journal and daily CBT. I use the Notes app and just down how it started and what was going on. I also use the Calm app and meditate once, or twice, a day. I also read DARE method and it helped me engage anxiety, rather than trying to escape it. Bill Hader offers some helpful tips. Thinking you’re dying all the time is the worst. Remember, the Dr’s cleared you. You got this.
I just randomly found my old anxiety notebook, found it on Amazon link here: Anti-Anxiety Notebook: Anti Anxiety Notebook to Calm Anxiety and Build Positive Thinking | Stress Relieving Notebook | Anxiety Journal and Depression Relief Notebook (Anxiety Relief Items) https://www.amazon.com/dp/B08SZ66R55/ref=cm_sw_r_cp_api_glt_fabc_1G8FXKFX9FBMBTR11MSR
If you can’t talk to someone, maybe doing some journaling and learning some calming techniques will help
https://play.google.com/store/apps/details?id=com.doctorondemand.android.patient
Give this a try and see if it helps. One good thing about this pandemic is the increased reliance on the Internet for more available solutions.
If this doesn't help, then try this article: https://www.top10.com/online-therapy/reviews/betterhelp
Hope this helps you.
Hope this helps! My doctor recommended it
The Dialectical Behavior Therapy Skills Workbook for Anxiety: Breaking Free from Worry, Panic, PTSD, and Other Anxiety Symptoms https://www.amazon.ca/dp/1572249544/ref=cm_sw_r_cp_api_glt_i_KSNW4GQVMG9K59BBYM92?_encoding=UTF8&psc=1
Anxiety is awful. Therapy, journaling, and learning to meditate have been huge for me. Physical exercise helps a lot, too. There are tons of resources out there, but I’m a big reader so my recommendations are books:
The Dialectical Behavior Therapy Skills Workbook for Anxiety DBT Workbook
Bliss More by Light Watkins - https://www.amazon.com/dp/0399180354/ref=cm_sw_r_cp_api_glt_fabc_VBX15Q7KSJ4Q51N1WX8W
Sorry if the links are screwy, on mobile.
Anyway, the good news is that even though it can be a long road, there ARE ways to get better.
Talk to your husband. Let him know that you’ve accepted the fact that you need some help and that your recognize the impact that anxiety and alcoholism have affected your marriage. Let him know you’re ready to make a change and ask him for his help and support.
Also, get a weighted blanket. I was surprised how much mine helps me.
You can do this.
Anxiety is very situational. Sometimes it goes away, sometimes it stays over the long haul and pokes its head into your life now and again.
I used to beg my therapist to tell me how to get rid of it. What I came to realize is that I needed to learn how to deal with it more effectively. My anxiety won’t ever go away, I accept that. So now I’ve learned to listen to the regional, adult part of my brain, to view things from an outsider perspective (that is...if I had a friend in the same situation I’m in now, what would I tell them? Then I tell myself the same thing), and I’ve learned to focus on sleep and on keeping good physical health patterns.
I’m reading a great book right now on cognitive based therapy (CBT) called Feeling Good by Dr. David Burns, and it’s really helping me a lot. By changing how I think about things I can actually lessen or eliminate my anxious symptoms at the worst of times.
Get matcha green tea powder - can get it off Amazon And gets some milk (and honey if you want, alt milks too if you want )
Mighty Matcha Tea | Organic Matcha Green Tea Powder | Ceremonial Grade | Great Taste Winner 2012 | Certified GB-ORG-05 EU Organic | Energy Boost, Detox, Weight Loss | https://www.amazon.co.uk/dp/B00SLWL0LW/ref=cm_sw_r_cp_api_fabt1_3F7WFb6Q6N4RK?_encoding=UTF8&psc=1
Can get it likely in whole foods shops or health stores too.
Starbucks do it Some indie coffee shops will do it. It’s so good!
It’s actually taken in Japan as it helps focus for study It’s 100 times the benefits of a cup of green tea
Here’s the book read the product description but there’s help for different type of intrusive thoughts and how to help yourself :)
F*ck Coping Start Healing by The Anxiety Guy Amazon has it in audiobook or paperback!
YESSSS!!! This is me ALL. THE. TIME!!!! I've been trying to wean myself off of taking melatonin to fall asleep. I actually found that this journal has been super useful. It takes you through some guided prompts to help you get your anxieties on paper and out of your head. My husband will now hear me tossing and turning and be like JOURNAL ALREADY! It definitely helps!
​
Good luck!
Have you been able to pinpoint what your anxious thought is? Are you worried about your computer, the exam? Trying to determine what is the root cause of your anxiety may help you evaluate it. You could try a guided journal to work through your physical and emotional sensations. These sort of cognitive restructuring guides can be really helpful. I find this journal to be really helpful.
Admitting I needed help and going through a CBT clinic for a few months. There, I gained new skills and tools to overcome my anxious thoughts, giving me a sense of control and power that I had never experienced before. I find that journaling, especially in my Worry IV Nothing journal helps me get it all out of my head and down on paper. When I close the journal, I am telling myself that the thought is over and I can move on.
Try amazon smile to donate to a charity of your choice automatically at no cost to you!
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I just answered a very similar post and this is what i said - Try listening to meditation sounds or sleep stories. I used to do this to myself and then felt ridiculous and tried to stop but I got used to my brain creating negative thoughts for no reason and every night I would not be able to sleep. You just need to keep yourself distracted until you fall asleep. I used netflix, which is obviously not recommended. Now I fall asleep to soothing music or dream about being in my happy place. Hope this helps :)
I am UK based. I used to buy this before making my own: (I would highly recommend it)
This Works Deep Sleep Pillow Spray: Natural Sleep Aid, 75ml | 2.5 fl oz https://www.amazon.co.uk/dp/B006VT8G1O/ref=cm_sw_r_cp_api_i_OgOrFbSNHXNEQ
This is the set of essential oils I use:
Anjou Essential Oils Set (18 x... https://www.amazon.co.uk/dp/B07G33Q1CZ?ref=ppx_pop_mob_ap_share
Interlocking ring! It keeps both my hands busy so I don't start picking with one hand while fidgeting with the other.
Here's one on Amazon: https://www.amazon.com/dp/B0797K2DMQ/ref=cm_sw_r_cp_apa_i_kestFbCW8RPH1
Fidget toys are awesome for that. Some of them are really small and look like key chains. I have one that's a tiny bean in a pod that I just pop out over and over. I used to bite my nails and skin, pick at my skin and chew the inside of my lips, and they helped me! There's a wide variety of them on amazon.
I highly recommend reading this book. It’s the only book on anxiety that’s really helped me. I’ve seen many therapists and taken many different medications, but this book actually brought me a lot more relief than any of that. It helps you to understand what’s happening to you physically in relation to anxiety. It’s an older book, so some of the language is outdated, but the message still holds completely true. Give it a try, I’m willing to bet it will help you. Best of luck to you. https://www.amazon.com/Hope-Help-Nerves-Claire-Weekes/dp/0451167228
I’ve read countless books and seen 5 therapists and pyhschitrists. This book, which is older, has actually helped me to start to get past anxiety. You have to stick with it, but it works.
https://www.amazon.com/Hope-Help-Nerves-Claire-Weekes/dp/0451167228
This book will 100% help you if you read and apply what you read. It took time for me, but it’s helped me. Helped me more than the 5 therapists and lots of meds I’ve taken. It will explain what’s happening in your body and what you have to do to help improve your anxiety problems.
https://www.amazon.com/Hope-Help-Nerves-Claire-Weekes/dp/0451167228
There are these teeth grinder guards. They are rubber. Made for chewing. Professional Dental Guard -Pack Of 4- Stops Teeth Grinding, Bruxism, Eliminates Teeth Clenching Includes Fitting Instructions & Anti-Bacterial Case. https://www.amazon.com/dp/B01G9GGM28/ref=cm_sw_r_cp_apa_dyjkBb1A7N1CC
I had exactly what you are describing, I didn't want to take medication because I was even more scared of them.
Eventually, I found this book, that explained exactly what was happening and why, and helped me a lot, gave me my life back and I highly recommend you to read it.
https://www.amazon.com/gp/product/B009PFN4IQ?ref=dbs_P_W_faw_dp
its also an ebook.