Introduction : how this book will help you
Understanding fear and anxiety : turning toward your emotions
How is anxiety getting in your way?
Changing your relationship with anxiety : embarking on a new path
An introduction to mindfulness : noticing a skill you already possess
Developing the skills of mindfulness : how to bring kind attention into your daily life
Befriending your emotions
Using mindfulness to clarify muddy emotions
The allure and cost of trying to control your internal experience
Acceptance and willingness: increasing flexibility and opening up to new possibilities
Clarifying what matters to you and setting a course for change
Bringing it all together : making a commitment to yourself
Overcoming challenges to cultivating self-compassion
Staying open when the going gets tough.
