The Strongest You: A Self-help Book with Audio Tracks by Ivana Straska SzakalThe Strongest You: A Self-help Book with Audio Tracks by Ivana Straska Szakal

The Strongest You: A Self-help Book with Audio Tracks

byIvana Straska SzakalIllustratorChristopher Gill

Paperback | September 15, 2017

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Chapters of the book explain relationships between the mind and feelings; how the mind develops its default and how it affects relationships, decisions, choices, stress and happiness. They teach to train the mind to develop desired change. They include practice where the reader applies personal circumstances, additional sections such as Helpful Hints, My Journal, Let’s Do It Now, Illustrations and more. The book includes worksheets and audio tracks to practice.

Title:The Strongest You: A Self-help Book with Audio TracksFormat:PaperbackDimensions:228 pages, 9 × 6 × 0.48 inPublished:September 15, 2017Publisher:IvanaLanguage:English

The following ISBNs are associated with this title:

ISBN - 10:1999826604

ISBN - 13:9781999826604

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Table of Contents

PART ONE: THE HEALTHIER MIND, THE STRONGER YOU
1. A Good Start Is Half the Work
1. 1 My Time
1. 2 Work with this Book
1. 3 The Decision is Yours
1. 4 Let’s Do It Now
1. 5 Resistance
1. 6 Trouble Shooting
2. The Forces Within Us
2. 1 Negative Default of the Mind
2. 2The Mind Is the Power
2. 3 Change What You Don’t Like
2. 4 Intentionally Restructure the Mind
3.The Power of the Mind
3. 1 The Powerful Mind
3. 2 Awareness Starts in the Mind
3. 3 Know Your Mind
4. Emotional Health and Happiness
4. 1 Good Feelings Make You Resilient
4. 2 Are You Emotionally Healthy?
4. 3 Truthfulness towards Emotional Health
4. 4 Learn To Be Strong
4. 5 Why Should You Care About Others?
4. 6 Deal with Fears and Doubts
5. Build Self-Knowledge
5. 1 Relationships and You
5. 2 Self-Induced Battles
5. 3 Beliefs Get in the Way
6. The Mind over Feelings
6. 1 The Mind’s Chatter
6. 2 The Ways of Thinking
6. 3 The Mind Lost in Feelings
6. 4 Can You Be Sabotaged by Your Mind?
7. Understand Your Mind
7. 1 Development of Patterns of Thinking
7. 2 What Fires Together, Wires Together
8.Strength in Emotions
8. 1 What Do We Know?
8. 2 Three Components of Emotions
9. Towards Happiness
9. 1 Self-Reflection to Improve Feelings
9. 2 Avoidance of Negative Emotions
9. 3 What Can We Do?
10. Self-Esteem and Self-Compassion
10. 1 Good Thoughts about You
10. 2 Why Self-Compassion?
11. Learn to Live with the Past
11. 1 Are Memories Changeable?
11. 2 Personal Story and Feeling Good
11. 3 Leaving the Past with Compassion
11. 4 Mental Anticipation of Good or Bad
12. Don’t Trust to Your Beliefs
12. 1 Understanding Beliefs
12. 2 Beliefs about Yourself
12. 3 False Self-Beliefs
13. Develop the Powerful Self-Image
13. 1 Impact of Self-Image
13. 2 Trust to Feel Good
13. 3 Happiness from Within You
13. 4 Positive Reactions to Negative Events
14. Create Meanings and Goals
14. 1 Different Types of Personal Goals
14. 2 Be Smart
PART TWO: KEEP PRACTISING TO BE THE STRONGEST YOU
15. Mindfully Reduce Stress
15. 1 Through the Powerful Mind
15. 2 Actions to de-Stress
15. 3 Communicate Assertively
15. 4 Stressful Relationships
15. 5 Technique to de-Stress: Use Focus
15. 6 Mindful Breathing to Relax
16. Reset the Mind
16. 1 Change Self-defeating Thinking
16. 2 Costs and Benefits of False Beliefs
16. 3 When You Can’t Change Beliefs
17.Mental Imagery to Strengthen the Mind
17. 1 Let the Mind and Brain Work
17. 2 Powerful Mental Imagery
17. 3 Try Self-Guided Mental Imagery
17. 4 Grow with Mental Imagery
17. 5 Can You Project the Future?
17. 6 How to Enter Limitless Possibilities
18.Become Stronger through Mindfulness
18. 1 Understand Mindfulness
18. 2 Learn Relaxation Techniques
18. 3 Self-Fulfilment through Meditation
19.Non-Judgemental Thinking Can Help
19. 1 Letting Go of Judgements
20. Into Automatic Thoughts
21. Don’t Fixate on Negative
21. 1 Gratitude Techniques
21. 2 Forgiveness Techniques
22.Practising Emotional Focus
22. 1 Technique to Reprocess Emotions
22. 2 Let’s Start
23.Last Helpful Hints
About The Author
Appendix
Bibliography

Editorial Reviews

"When my crisis came, traumatized and unprepared I did not know where to turn. My occupation and education should have given me the insight to cope but in my depths of despair I needed something more. The approach I share through my book became a life saver. It helped me to come to terms with difficult challenges... " - I. S. Szakal1. 4. Let’s Do It NowThink about the reasons you are reading this. Why would you want to work with this book? You might think you want to feel better or understand yourself, learn techniques to improve personal life, know how to be more fulfilled, be grounded in life, or maybe someone gave you this book. Then bring attention to doubts and resistance. Answer: Why wouldn’t you want to complete this book? Be honest, creative, open minded and try to recognize what might feed your resistance. Then get paper and pen. Divide the paper in two columns: Costs / Benefits. Write possible costs and benefits of completing your daily sessions throughout twelve weeks. Then compare and validate Costs / Benefits. Try to put them in a bigger perspective of time. Perhaps, put them in a scope of your life and their importance for the future.2. 1. Negative Default of the MindTo understand why to start in the mind if we want to feel happier we need to think about our ancestors. They lived life in physical threats. This got hardwired into their brains and DNA. This negative bias they passed down the generations to us. Our ancestors also had to constantly scan the environment to survive and pay attention to what threats they were dealing with to distinguish real from their imagination. Thus, along the negative default it was awareness that got hardwired in brains and passed down to descendants, to us.As we will later learn this genetically encoded information, awareness and negativity hardwired in the brain, is wrongly used these days. We can try to fix it and make it working properly. To do this we use the adaptability of the brain, so called neuroplasticity of the brain, which means “use it or lose it”.3. 1. The Powerful MindImagine a person fearful of darkness. To cope with their fear they might keep lights turned on in the whole house, they don’t enter dark rooms or they don’t go out after dusk. They notice feelings in their body caused by fear such as increased heart rate, lump in the throat, changes in breathing, might be shaky and sweaty, or they might feel discomfort in the stomach. They can also notice their thoughts, perhaps thinking about murders, criminals, the worst happening to them in the darkness, or they might think about negative personal experience.To understand what is going on here we have to differentiate thinking, feeling and behaviour.  Their experience starts with thinking about the darkness and interpretation of darkness. This generates their feelings, reactions in their body and emotions. They somehow behave to change emotions and compensate for unpleasant feelings. To cope with discomfort they do something,Their behaviour seems logical because the darkness is a problem. But it is not completely true and there is much more happening. It is not the darkness, a situation they are facing, but thinking about it that causes fear and reactions in their body. The behaviour, although compensating for their emotional discomfort, is dysfunctional, and in fact it maintains their fear of darkness. They don’t deal with the problem and fear will grow again in response to their thinking and behaviour. People unintentionally keep themselves trapped because of their mind and brain. Each time when their actions release uncomfortable feelings they reinforce connection of a situation - thinking – feeling – behaviour.