Rise and Sine Anxiety & Depression & Life Management Tools, ” 5th/Final Touch Edition” Table of Contents + Blue text words added below to expand definition of some sections including Blog post links which includes several sections of Book in their entirety. Page numbers are associated with Paperback version of Book’s 5th Final Edition — “Final Touch Edition”.
If You Are Not Familiar with this Book, Highly Suggest to Read the Book’s Preface/Summary which is a Important Lead into the Whole Book & What It Is All About: https://riseandshineanxietydepression.net/2024/11/05/
TABLE OF CONTENTS
NOTE: Section 1 (Introduction) identifies the Recommended if not Required Instructions/Training & Actions, for Recovery from Anxiety and Depression (A & D). All the information in this Book is very important so please do not jump ahead. I certainly know us anxious types, always trying to find the instant gratification of things yesterday :).NOW, IF YOU FEEL YOU ARE ANXIOUS/DEPRESSED TO THE POINT WHERE YOU ARE HAVING TROUBLE READING/COMPREHENDING THINGS, PLEASE GO TO AND READ THE FIFTH PARAGRAPH IN SECTION 1 (INTRODUCTION). [[[Blog Post Note Only: The “Fifth paragraph identified addresses “…. in case you are Suffering with Significant problems with Anxiety & Depression, and are having trouble reading and comprehending things , then, Please GO TO SECTION 1.1. For that matter, if you feel you are a significant sufferer with A & D and are really struggling regardless of your reading and comprehension ability, then Please read section 1.1 as well, just to be sure and to be aware of Very Important Matters.”…. FYI, the following Post link includes section 1.1 in it’s entirety : https://riseandshineanxietydepression.net/2019/10/02 )))
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“5th/Final Touch Edition” ‘s Preface/Summary, to give you an idea what its all about & Key matters changed & addressed” …https://riseandshineanxietydepression.net/2024/11/05
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1. INTRODUCTION/RATIONALE …. Pg 21
- Rationalizes & Clarifies Importance of combining the Optimum Positivity Tools/Skills Process (Book’s majority) & sect. 4, Our Foundation/Our Faith & #1 Dependence.
- Addresses Gyrations in Psych wards, outpatient care, private sector Professionals, & address Objective view & fact we are in a world of hurt & Things Need to Change… Blog post generated regarding this “NUMBING” situation & observations made; copy/paste from Book: https://riseandshineanxietydepression.net/2019/09/05
- Successes seen with Book in Hand Only from what witnessed by the publication date of the Final Edition/”The Final Cut” Book (5/15/19)… SInce then formulate Blog post which IDs Substance & Effectiveness of the Book’s Process with Book in hand: https://riseandshineanxietydepression.net/2020/03/10
- Addresses paragraph additions/changes providing Highly Influential Impacts (Definitely for me as it will be for Others… Undoubtedly!) to the All Important section 4.1 Spirituality.
1.1. Important Considerations regarding One’s Present A & D condition, and Use of this Book.… Pg. 55
- As ID’d the Blog post written addressing 1.1 in its entirety: https://riseandshineanxietydepression.net/2021/02/25
1.2. My Credentials and Why and How can I, and this Book Really Help You ……. pg. 58
- This is the Only OPTIONAL section of this Book addressing a bit about me… some interesting & humorous things as it turned out Naturally… & some somber moments… Additionally includes, 2) info addressing Validity/Accuracy of included material, 3) my credentials and how can I Help someone, & 4) about Other Books including what written by Lucinda who I learned from (which both exclude the All Important Details of the Process which are KEY), besides other advertised quick fixes & solutions to solve A & D (but to no avail…)
1.3. Continuing, the Book’s Introduction/Rationale and What it Basically Will do for you.… pg 85
1.4. Recommended Instructions and Training and Actions.… pg 88
- Suggested Actions and Training Needs for Sufferers summarized, pointing to sections 5 & 6 which involve the Cognitive/Behavior Modification Positivity Tools/Skills Process where repetitive training is necessary (as a Sufferer or as if one Struggles) for the all important reprogramming Process to convert over time per the step by step Training process, from all those negative thoughts/mindset to Positive thoughts/mindset. For the Average Individual, you would read this Book like any Book and take note of the Repetitive training process… Likely you would want to do some of this repetitive training per some of the 5 & 6 sections/subsection as desired or required (?)…
- Included Coaching Tidbits & Cues I have Provided to others in the past which are now provided at the tail end of this section in the 5th/Final Touch Edition. https://riseandshineanxietydepression.net/2023/03/31/
1.5. About the included “Core Skills/Tools”, and the Additional ”Non-Core” Material….pg 94
1.6. You Are Your Safe Haven and Safe Place….pg 98
- e.g Add’l info of those difficult times spent in psych wards, etc. …
1.8. Meaning of the Various Text Formats in Book.…pg 112
1.9. Additional Core reference information, and Coaching you….pg 114
2.1. Background information about Anxiety and Depression….pg 122
- “Bottom Line: Negative thinking and Negative thinking patterns over time has resulted in our problems with Anxiety and Depression (or related). The key to success is to re-program ourselves to become Positive thinkers instead.”
- FACTS ARE: Negative thoughts impact brain/body chemistry in a negative way, negatively impacting our Feelings, & Hence our Emotions, creating our Issues, and Positive thoughts reverses that and normalizes Us. & is the driver for endorphin production, boosting serotonin levels, All Important for Our Well Being, how we Feel & Emotions, eventually, resolving & dissolving our Issues…
- Additionally negative vs. Positive influence is the only mechanism us humans have which drive our Brain/Body Chemistry, resulting in our Feelings, our Emotions & reactions to Everything… Oh, this is in addition to the genetic imprint we were born with which establishes our MH starting point (i.e. if born to be more negative, or Positive in make-up to kick off life as).
2.2. What are the Impacts of Anxiety and Depression on our health?…pg 124
- If you Suffer then you understand what all that negativity adds up to in the way we Feel & in Our Emotions…Nothing but shear Pain!!! Of course more details in this matter is provided… Initially maybe with Anxiety for the most part you will Suffer from. But over time, Anxiety & all those symptoms we feel on a day after day basis & on, becomes Depressing!… That is when matters get excruciating as Depression runs Much Deeper than the pains of Anxiety… That is how developed both over time for lots of us…
2.3. You are not alone!…pg 125
2.4. Accept it and don’t be in Denial about having this condition !…pg 126
2.5. Do Not Over-analyze this; Believe in it, and take it all in Hook, Line, and Sinker! …pg 129
3. LIFE STYLE CHANGES / CONSIDERATIONS AND WHAT YOU ARE CONSUMING…pg 130
- This section, other than Issues with the meds, involves matters associated with our Physical Well-Being, which in my opinion amounts to like 15% of the Game in Life… Interestingly, this is the first things us humans typically work on for our Mental Health as we age, considering it is the lowest percentage of Positive Impacts we can do for ourselves, vs. Mind/Emotional & Spiritual Factors.
3.1. Importance of Medication or Otherwise….pg 130
- If you are taking medication, when you start Educating and Working the Positivity Process, and start feeling Better, time to wean off the meds, in “baby steps”.
3.2. Issues with Caffeine, Sugar, Alcohol consumption, Drug abuse….pg 132
- In Process of Working this Process and Reprogramming ourselves in effect if Suffer, it is good to weed off stimulants, etc. as best as you can to get down to Our core selves to better accommodate the Book’s Re-Programming Process.
3.3. Our Diet and Nutrition.… pg 133
3.4. Get out there and Exercise !… pg 135
- This section involves Our Spiritual Well-Being for our Mental Health… As Life goes on hopefully you’ll understand that Our Faith, Our Foundation, & Connection with God (& Jesus if Christian as I am), is at least 50% of the Game of Life.
- This is a Very Important part of the Book & Essentially could be a KEY Source of our Issues if lacking & get This wrong, Negatively Impacting our Foundation! This sums up to the Basis of our negativity if get that wrong, & conversely, the Basis of our Positivity when get that Right… You know when we are & do Good that makes us feel Good (=s Positives), & when don’t, we don’t feel good (=s negative).
- Spiritual/Faith Growth Encompasses the Basis of our Positivity when we get This Right & Basis of our negativity when we get this wrong!
- 1st paragraph thru first 4 Editions of the Book addresses no discrimination against any Faith or Religion, however I wrote that in an Earthly Way, & not in the TRUTHFUL Way, addressing Godly Truth of The Most Important Matters concerning our FAITH & What It Takes to be GOOD in the Eyes of our Supreme Being!!! Added Integrity to this paragraph in the 5th/FInal Touch Edition, interlacing Godly TRUTH along with the 4th Edition/ “The Final Cut” text. As a precursor to the 5th Edition writing & publishing (11/13/24), wrote a blog post addressing the Issues which was primary reason for the “Final Touch Edition” changes made. : https://riseandshineanxietydepression.net/2024/09/19
4.2 Mindfulness … pg 158
- Note that Blog post https://riseandshineanxietydepression.net/2019/03/02 , includes Book sections 4.2 & 4.3.
4.3. Live Life from the Heart, Humble, and with Inner Child Like Exuberance. …pg 160
- Note that Blog post https://riseandshineanxietydepression.net/2019/03/02 , includes Book sections 4.2 & 4.3.
4.4. Simplifying Your Life & Putting this section 4 Belief System in Perspective. …pg 161
- Suggestion to consider merging the Positivity Self-Talk we Learn (section 5 & 6), with the Power of Prayer in modified Self-Talk statements… Makes Our Positive statements we say to Ourselves as powerful as they can be… Generated a Blog post which addresses my Morning Calibration routine I have developed over time… i.e. my Personalized Approach resulting from the Book’s Total Process: https://riseandshineanxietydepression.net/2021/02/12
- Addresses, Why We are Hurting more now than ever before, Losing sight of Things and Matters Most Important including the “Big Picture”.
- Additionally addresses Issues with over use of Social Media, Our Smart(?) Phones, and Our texting communication ways vs. using Our vocal chords we were born with instilling fear in people in communicating and socializing, contrary to how we were meant to communicate as we were born with vocal chords… Hence I bring up new phobia term …. Nomophobia.
5. BASIC/KEY TOOLS NEEDED TO COMBAT AND RID ONE OF ANXIETY AND DEPRESSION….pg 175
- This is the Beginning of the Self-Personalized Repetitive Training, Cognitive/Behavior Modification (CBT) approach which I fully Believe & Know is Optimum vs. others looked into which are not Self-Personalized, and where Process Learned/wrote of gets us down to the Root Cause of our Issues (i.e. our individual negative thoughts here in section 5 & sources of our negativity covered in section 6) which is of Utmost Importance for Permanent Recovery! & Remember those negative/unreal thoughts directly impacts our Brain & Body Chemistry in a negative way, impacting our Feelings, Emotions, which leads us dealing with our Issues, whereas Positve thinking & mindset Normalizes matters, resolving our Issues over time, Permanently. Oh, this involves the Emotional aspects for our Well-Being & I Believe amounts to like 40% of the Game of Life…. So again, 10% per out Physical Well-Being (sect. 3), 40% per this Optimum CBT negative to Positive thought & mindset CHANGE Process, & at least 50% per our Spiritual Well-Being.
- This Positivity Process involving our Emotional Well-Being is Huge up front in the Recovery Mode… This Positivity Process encompassing both sections 5 & 6, Ultimately Changes the way we Think, Operate, & React to things, Underreacting to Everything in effect… This Is Imperative when in Recovery Mode since if we don’t Change as such there will be No Change over time within… & by the way, this Cracks open the negative shell we can Certainly get buried in whether be Very Spiritual (e.g Very Spiritual to begin with for both the 9/1/15, 3/3/20 Reviewers … “This book literally saved my life”, & “Life Changing”), or otherwise… But Note unless we tune into section 4 & allow our Faith to Grow with age, we’ll likely crumble over time like a building without a strong foundation, as Our Faith, Our Foundation, & Connection with #1 Dependence (God) is Key to Solidify Matters & our Positivity thru Life!
- I personally did not need such since by the time I started Working the Process, I had felt all the Excruciating Pains for 25 yrs., so I was more than ready for this Process and Necessary Change!!! Nothing could get worse, ever, than what I already had gone through!
- Blog post: https://riseandshineanxietydepression.net/2018/12/27 addresses sections 5.2 – 5.2.4 in Full which provides clear indicator How Thorough in Content this True Self-Help Book’s Positivity Tools/Skills Step 1 of Process Is… This is the beginning Conditioning segment of the Process which starts off with the Relaxation Media from the get go, 3xs a day at first if Suffer/Struggle… and in parallel, Tools/Skills associated with Loving Yourself Unconditionally… Included in this noted Blog post is another Blog post created specific to the All Important Intended Relaxation YouTube Link no longer available on-line… This provides options to its availability including purchasing up front to avoid any & all confusion when start off the Training Process including doing the Relaxation session up front (3) Times a day if Struggle or Suffer to begin with… Blog post: https://riseandshineanxietydepression.net/2020/08/23
5.2.1. Things to Remember in the Process of Recovery. …pg 185
- e.g. (2) Steps forward & (1) step back in the Process of Recovery or in Our Improvement over time…
- e.g. Results in endorphin production, important for a Positive Well-Being…
5.2.3. Consider the following definition adjustments and acknowledgements in our Lives. …pg 187
- e.gs. 2 of 4: 1) Don’t think need to be “happy”, smiling from ear to ear all the time… Change that term to “Peaceful” … So Much More Realistic, with “happy” moments now and then along the way of course :)! & 2) The only time we should be using the word Can’t in Our vocabulary, is in the statement, “there is Nothing I Can’t do…” By the way FYI the word Can’t is probably the worst negative word to say to ourselves within as negativity gets us into those holes & Issues we deal with, & the thoughts “I Can’t” prevents us from moving forward to Read/Educate & Work on ourselves which is Required to shed our Issues over time, Naturally & Permanently.
- e.g. lots of writing in a specific way per section 5.5, for all the negative to Positive conversions we need to do, when bothered/troubled, from this day forward, as needed in Life. At first lots of conversions… Then as Recovery is happening within, you will realize much less writing is necessary, and Positives start to roll thru you automatically… Also special writing means to accommodate “Worry” resolution, Goal setting, other.
5.3. You Need to Learn and Implement Proper Relaxation techniques Daily. .. .pg 190
- … a precursor to Patience, we can all do better at… & allows Us to be calmer and tune into our inner thoughts to better accommodate Process.
- 15 minute sessions, So Important from the get go…! This encompasses, Breathing, Muscle Tension & Relaxation Control & a Mental Journey/Meditation… As time goes on you will want to personalize this… IMPORTANT to read the included text as identified before doing!
- Blog Post https://riseandshineanxietydepression.net/2019/10/12, includes sections 5.3 & significant portion of 5.3.1 along with the associated youTube 15 minute Relaxation Routine. Although as identified in the above noted link, the YouTube session is no longer available & does include the Blog post generated to address the Options as an alternative or other…
5.3.2. Implement Daily Relaxation Techniques to be used As Needed. …pg 197
5.4. What Do We Do If Anxiety Crops Up and We Get Those Panicky Feelings. . ..pg 201
- Once I started doing this, when I went out per real Life situations, after like 3 times if remember, I Never Had a Panic Attack again… & I had thru my many years with this condition often multiple panic attacks in a given day! This is the first time you start to feel something Positive going on… And when you follow suit as addressed in Process/approach, you will realize panic attacks will never be a factor again in Life! This section provides Excellent Tools/Skills & Thoughts if we get into Panic modes based on various negative reactions we have per certain situations or triggers… This is Definitely considered part of the continuing Conditioning Process before dealing with the All Important section 5.5 Training Process… So between sections 5.2 – 5.4 which is encompasses the all Important up front Conditioning Needs amounting to approximately 2 – 3 weeks of training… & That Means you are to be Congratulated (kiss the mirror … well deserved as you are on your way to your Ultimate Goal my Friend :))
5.5. Converting Negatives to Positives is Paramount and the Key To Success & Recovery. …pg 207
- Per as Required Details, section 5.5 Training is KEY(!) in the Process to Improve/Recover as you Work this as required from this day forward in Life actually as needed after you start … But I assure you, as you proceed, all the writing in a specific way you’d be doing as instructed, eventually over time, all the writing needs diminish as it becomes more & more Natural & Automatic & becomes embedded in us as progress in process! It is a Beautiful Thing & Beyond… Once you are done with this section you’d be approx. 4 weeks in, & I am telling you within the next 2 weeks you won’t believe the Amazing Things you will start to Feel… like a switch one day soon, you’ll Feel Positive thoughts beginning to flow thru Naturally & Automatically maybe for the first time in your life & it Likely will Blow You Away as it did for me… :)… I told this to the 3/3/20 Reviewer (Amazon.com site for the Book), within 6 weeks this will happen to you & at the 5 week mark his Review “Life Changing”… Feel free to read it for yourself… He HAD “Anxiety, Depression, OCD, PTSD his whole Life” he stated & wrote… Besides he was taking a cocktail of meds at the time when 1st crossed his path when he just go out of a MH hospital… By the way since that review, I ran into him & he is doing Remarkable :)!
5.5.1. So what are Negative thoughts?….pg 209
5.5.2. So what are Positive thoughts?…. pg 210
5.5.3. Negative to Positive Thoughts Conversion Tools. …pg 211
5.5.4. Tidbits and Pointers which will help one in their process to recover. …pg 216
5.5.5. Examples of Negative to Positive statements, both Good and Bad….pg 217
5.5.6. Think Excitement instead of Fear!…pg 219
- Probably one of the most important Impactful tidbits I heard in the Process was when we have Fear or Excitement going on, it really is the same Brain/Body chemistry going on… its only a matter of perspective of how we view the situation. That is really the Only Difference :)!
- So after we deal with the Conditioning Needs if Suffer or Struggle & in sections 5.2 – 5.4, & then Train & Learn the 5.5 negative to Positive thoughts Conversions Tool/Skills, we are now ready to get down to the Sources of our negativity providing as title says, additional Tools to Amend Matters for our Mental Health.
- Addresses (Highly) Suggested Training needs of all 6. sub-sections
6.1. Our Environment and How We Were Brought Up During Those Formative Years. …pg 223
6.2. Unrealistic expectations. …pg 224
6.3. We need to challenge our “Should Do” lists that we formulate daily and in our lives. …pg 228
- Well this is the time frame within 6 weeks of training by the end of working 6.2 by Book’s Std, when we start feeling those Amazing Positive Impacts start permeating thru us in process…. From that day forward, you will be Totally Self-Motivated to complete the approx. 12 week process… Oh, by the way, I do provide free Cheerleading as it amounts to thru to this point no problems ( which is the only time you may desire my assistance as a Cheerleader), since the Book Self-Help Process is COMPLETE, & you don’t need my services really. Only individual who was requesting this Cheerleading to date was the 3/3/20 Reviewer since he was used to dealing with someone in process… When I had the priviledge of doing that which I love to do by the way, I was more Excited than the Gent was in doing this since I Know he was at that time Persistent & Diligent about doing the Read & Work for himself/on himself. & I Know where he was heading & what it would do for him.. & Yep for him by the 5 week mark, his review “Life Changing” :)…Oh I bring up the free Cheerleading thing in the Blog post mentioned before … in last paragraph of the post : https://riseandshineanxietydepression.net/2020/03/10
6.4. Stop being Angry and Control Mood Swings & Rid Yourself of Guilt. …pg 230
- Blog Post includes the whole section 6.4 in it’s entirety… Tune Into https://riseandshineanxietydepression.net/2021/06/29
6.5. You need to Speak Up For Yourself, Assertively but Not Aggressively. …pg 233
- Extremely Important section addressing How Best to Take Care of Ourselves when dealing with & Communicate with Others Properly, during conflict etc… i.e. Gots ot be Assertive, not Aggressive nor Passive!
- Blog Post includes the whole section 6.5 in it’s entirety… Tune Into https://riseandshineanxietydepression.net/2018/11/21
6.5.1. Your Assertive Rights per Lucinda’s Attacking Anxiety and Depression program….pg 237
6.6. End of What-if (Anticipatory Anxiety) thinking. …pg 239
6.7. Resolve or Dissolve Worries. …pg 241
- Additional Tools/Skills dedicated to put an end to those Worries which raise havoc with our sleep…
6.8. Ridding of those Ruminating/Obsessive Thoughts. … pg 243
- Heads up to you OCD Sufferers…. Believe me Again, this Total Process fits the umbrella of All Anxiety & Depression related sub Issues which I could refer to as e.g. OCD, PTSD, BPD, ADHD, ADD, AddictionRecovery, Bipolar2 as in my Son who is doing So Solid minus any meds. As for Bipolar 1, same Process should Help Considerably but may need some level of meds but ? on that …
6.9. Under-analyze instead of Over-analyzing everything….pg 247
6.10. People in our Lives. …pg 248
6.11. Courage to Change….pg 259
- Generated Blog Post which addresses this section in it’s entirety, addressing all those negative thinking (unreal in effect) Reasons & Deterrents, Why People refuse to consider Necessary CHANGE, and why some may want to hold onto their Painful Ways (i.e. “Secondary Gains…”); Gots to get past these to Change, Necessary to Improve Our Lives!! By this section, the Individual or Sufferer has been Properly Conditioned to step through & Past such Deterrents in Life!– Blog post: https://riseandshineanxietydepression.net/2019/08/25
6.12. Time Management. …pg 254
6.13. Issues with Insomnia. …pg 255
6.14. Avoid being Ritualistic/Regimented and Be Flexible and Non-Rigid. …pg 258
6.15. Stay Active, and If you can, follow your Dreams, & Passion/Purpose….pg 260
6.16. Self-Talk and Daily Goals Supporting a Positive Standard for Everyday Living….pg 262
6.17. Daily Self Talk/Positive Affirmations you want to incorporate. …pg 263
7. FINAL SUMMATION; RECOVERY AND STRIVING TOWARDS TRUE PEACE OF MIND IN LIFE. …pg 268 -270
- Suggestions to after a period of time using your own discretion, if a Sufferer when beginning the Process, to do it again… This is to ensure you have accounted for Everything & Squeezed Everything out of the Process as Possible which I assure you ya want to do…. I Learned that lesson for sure in my life since I initially blew thru the Process in Record time, mistakenly as I share in the Book & mention a few times.
- Another KEY Suggestion is Definitely Re-Read section 4! If you are not the Spiritual one to begin with then Definitely start working on your Spiritual Being, as That Solidifies Everything & Strengthens us especially in times when dealing with matters in Life beyond our control!
POWERFUL MY FRIENDS !!! Yeah, All We Can Do, the Natural Way and this will lead to Permanent Results! But you have to be willing to Read & Work this…
I Urge you to dig in a little deeper and Read some… Consider checking out the Blog Post written on the Book’s “Final Cut” (https://riseandshineanxietydepression.net/2019/03/13) , regarding Key Additions & Changes since 3rd Edition… Consider reading the “Preface/Summary” section up front which Summarizes matters quite well.
Take Xtra Care, & God Bless!
Ron
"Rise and Shine Anxiety & Depression & Life Management Tools" & "Rise and Shine Parents Self-Help Guide for the Youngins" 