Contents of It's not All in Your Head by Asmundson and Taylor

Appendix B
SELF-HELP PROGRAM FOR HEALTH ANXIETY: READING PLAN
This page outlines the activities that you will complete as a participant in this selfhelp
program for health anxiety. Please read and complete all of the exercises in the selfhelp
book, Its Not All in Your Head (2005; Asmundson & Taylor), according to the plan
shown below. Once you have learned a new technique to manage your health anxiety,
feel free to practice those techniques on a daily basis.
WEEK OF
PROGRAM CHAPTER CHAPTER TITLE PAGE #S
Week 1 1 Do I Worry Too Much about My Health? 3 - 17
2 Body and Brain: It‘s Not All in Your
Head
18 - 32
Week 2 3 Do I Have Some Other Anxiety Disorder? 33 - 45
4 Sick and Sad: Am I Depressed, Too? 46 - 55
Week 3 5 Understanding and Managing Stress
*Practice: Tense-Release Relaxation
Please complete Questionnaire Package #2 Online
Week 4 6 Thoughts That Influence Your Anxiety
and How to Change Them (complete all
exercises during one week instead of
spacing them out weekly as the book
says)
*Practice: Release-Only Relaxation
Week 5 7 Behaviours That Influence Your Anxiety
and How to Change Them
*Practice: Rapid Relaxation
Week 6 7 Behaviours That Influence Your Anxiety
and How to Change Them
*Practice: Retraining Your Breathing
Patterns
Week 7 8 Dealing With Doctors
*Practice: Problem-Solving Skills
Week 8 9
10
Helping Friends and Family Help You
Living Life and Maintaining Your Gains
*Practice: Time Management
110
59 – 66
66 - 68
80 – 103
66, 69, &
70
104 - 120
69 & 71 -
72
120 - 132
72 - 74
135 – 145
74 - 77
146 – 156
157 – 173
77 - 79
Complete Questionnaire Package # 3 and make an appointment for a debriefing.
CHECK-IN
DATE &
TIME
* Learn and practice the relaxation and stress management techniques described on the
indicated pages in addition to the assigned chapters this week