Introduction; 1. What to expect from this guide; 2. The scientific background; Part 1: The two foundations of mental fitness; 3. Value yourself; 4. You can change; Part 2: Seven basic skills; 5. Managing yourself and your time; 6. Facing the problem; 7. Treating yourself right; 8. Problem solving: a strategy for change; 9. Keeping things in perspective: help from cognitive therapy; 10. Building self confidence and self-esteem; 11. Learning to relax; Part 3: How to improve your relationships; 12. The importance of relationships; 13. The first key to good relationships: being fair to yourself and others; 14. The second key to good relationships: recognizing voices from the past; 15. The third key to good relationships: relationships as systems; Part 4: The twin enemies of good mood; Anxiety; 16. Getting the better of anxiety and worry; 17. Overcoming fear and phobias; 18. Stress: how to live with the right amount of it; 19. Dealing with panic: controlling the alarm system; Depression; 20. Depression - the common cold of the mind; 21. Digging yourself out of depression; 22. How to become less vulnerable to depression; Part 5: Mind and body; 24. Overcoming sleep problems; 25. Good eating habits; 26. Averting problems with alcohol; 27. Tranquillizers and how to come off them; Part 6: The working mind; 28. The fundamentals of effective study; 29. Key study skills: reading, making notes, and using the material; 30. How to improve your memory: 1. The palest ink and other external memory aids; 31. How to improve your memory: 2. Internal memory aids; 32. Making decisions; 33. Thinking straight