1. Understanding Fear and Anxiety: Turning toward Your Emotions

2. How Is Anxiety Getting in Your Way?

3. Changing Your Relationship with Anxiety: Embarking on a New Path

4. An Introduction to Mindfulness: Noticing a Skill You Already Possess

5. Developing the Skills of Mindfulness: How to Bring Kind Attention into Your Daily Life

6. Befriending Your Emotions

7. Using Mindfulness to Clarify Muddy Emotions

8. The Allure and Cost of Trying to Control Your Internal Experience

9. Acceptance and Willingness: Increasing Flexibility and Opening Up to New Possibilities

10. Clarifying What Matters to You and Setting a Course for Change

11. Bringing It All Together: Making a Commitment to Yourself

12. Overcoming Challenges to Cultivating Self-Compassion

13. Staying Open When the Going Gets Tough