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Cognitive Behavioral Therapy to Reframe and Reset
$30.40 20% off
Reduce anxiety, manage stress, and become more aware of your thought patterns with this easy-to-use, guided notebook. Utilizing Cognitive Behavioral Therapy, a rigorously-tested and widely-used treatment, you’ll develop the skills to identify, challenge, and change unhelpful thought patterns so you can feel better.
- 40 Guided Journal Entries for in-the-moment support
- Structured exercises proven to help reduce anxiety and track patterns
- 5 check-ins covering different therapy tools for anxiety
- 100+ Notes and Tips From Therapists
- This notebook is filled with 272 pages of 75 gsm cream paper for a smooth & fluid writing experience.
- Hardcover, with a thread-sewn, flat-lay binding. Linen cover material. Heat-sealed ribbon.
- (LxWxH): 8.5" x 5.5" x 0.63", 0.84 lb.
The Anti-Anxiety Notebook
WHO THIS HELPS
Have you ever found yourself feeling tense or unable to relax, but you’re not sure why? Or maybe you’re experiencing dread that you can’t quite pinpoint? The Anti-Anxiety Notebook is a playbook for immediately addressing what’s causing your stress—giving you a sense of greater control over your emotions.
CONTRIBUTORS
Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.
Rachel Brenner received her PhD in Counseling Psychology with a Graduate Certificate in Quantitative Psychology from Iowa State University in 2018. She worked as an Assistant Professor at SUNY Albany (2018-2020) and Colorado State University (2020-2022). Her academic research primarily examined how people respond to distress and how these responses impact mental and physical health. In July 2022, Rachel became a Staff User Researcher for Twilio. Using her research and psychology background, she conducts user research and mentors junior researchers to help Twilio develop user-friendly products and build a more connected world.
Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalization programs. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.
Emory Strickland is a licensed clinical psychologist in Washington State and currently works at the Evidence Based Treatment Centers of Seattle (EBTCS) in the Anxiety Center. He has significant experience delivering evidence-based treatments and working with clients struggling with a range of anxiety and related disorders including, OCD, panic disorder, depression, GAD, social anxiety disorder, specific phobias, PTSD, and body-focused repetitive behaviors.
WATCH: A look into The Anti-Anxiety Notebook (0:46)
HOW IT WORKS
At the start of The Anti-Anxiety Notebook, you'll check-in on your anxiety and set intentions for what change you want to see and feel. Plus, read helpful therapist tips to get started journaling right away.
Knowing what you want to get out of The Anti-Anxiety Notebook will help you build self-awareness, motivation, focus—and track progress and growth—as you begin using the tools of Cognitive Behavioral Therapy.
We want to empower you with research and mental health knowledge about your lived experience with anxiety. Take some time to skim through the introduction and resources in the back to orient yourself to the journaling experience.
When we understand how or why a tool or method works, we’re often much better equipped to put it into practice. Our therapists distilled some of the best practices for anxiety so you can contextualize your day-to-day journaling practice in proven methods.
Each journal entry is designed for you to use daily for ongoing reflection, or for when you need it. They're meant to take the pressure off by giving you helpful prompts and options for how you want to journal.
Most of us have tried (and struggled) to insert a daily journaling exercise into our routines. Instead, the journal is here when you need it, so it never feels forced or like a chore.
Each journal entry includes a Note From a Therapist with open space for continued writing. These are therapist-crafted tips, prompts, and guidance to help you cultivate deeper self-awareness and more “aha!” moments.
Once you've had a chance to process and reframe your stressful situation, the reflection gives you a chance to take a step back and think about the bigger picture.
INSIDE THE BOOK
INSIDE THE BOOK
Guiding Principles
We've designed the Anti-Anxiety Notebook so you can start from any page, as soon as you receive it.
Page 8Guiding Principles
Page 8Guiding Principles
INSIDE THE BOOK
How This Book Helps You
Find out why 150,000+ people love our best-selling Anti-Anxiety Notebook.
Page 10How This Book Helps You
Page 10How This Book Helps You
INSIDE THE BOOK
INTRODUCTION: Anxiety and Evidence-Based Tools
Educational overviews will help you build a solid understanding of the research and science behind anxiety. Anxiety can often feel alienating, but learning the science can help contextualize your own experience in observable science, to help you feel less alone.
Page 14INTRODUCTION: Anxiety and Evidence-Based Tools
Page 14INTRODUCTION: Anxiety and Evidence-Based Tools
INSIDE THE BOOK
Tips & Setting Your Intentions
We include helpful therapist guidance throughout your journaling experience, starting with an intentional check-in.
Page 18Tips & Setting Your Intentions
Page 18Tips & Setting Your Intentions
INSIDE THE BOOK
Thought Log (Sample Entry)
Process stressful moments with the help of structured journal entries designed for in-the-moment use. Therapist guidance around how to answer each prompt is included, as is a sample entry as a handy reference tool.
Page 28Thought Log (Sample Entry)
Page 28Thought Log (Sample Entry)
INSIDE THE BOOK
MINDSET: Change is Possible
In addition to the CBT journal entry, you’ll learn the most effective tools that therapists use with their own clients. Learn and practice improving mindfulness, growth mindset, positive relationships, and more.
Page 52MINDSET: Change is Possible
Page 52MINDSET: Change is Possible
INSIDE THE BOOK
APPENDIX B: Cognitive Distortions
Many of the anxious thoughts we each have take the form of Cognitive Distortions. If you have trouble remembering the different thought patterns, you can refer to this helpful reference in the Appendix.
Page 206APPENDIX B: Cognitive Distortions
Page 206APPENDIX B: Cognitive Distortions
INSIDE THE BOOK
APPENDIX C: The Feelings Wheel
An essential CBT tool, used to help quickly and accurately name the emotions you are feeling from broad to specific.
Page 210APPENDIX C: The Feelings Wheel
Page 210APPENDIX C: The Feelings Wheel
A way through anxiety that's go-at-your-own-speed.
Learn how to manage fear and worry and get back into the driver's seat when it comes to tackling these challenging emotions. The practices in our notebook help you reframe your thoughts into something much more manageable, accelerating your ability to identify patterns and proactively address issues as they come up.
See what life is like on the other side of your anxiety
The Anti-Anxiety Notebook is grounded in Cognitive Behavioral Therapy, the best-researched and most effective form of psychotherapy. Meaning you’ll get help in-the-moment with a practice that also builds your resilience to future anxiety. Resulting in change you can feel, and progress that’s worth the time you put in.
Frequently Asked Questions
The notebook primarily includes CBT, an evidence-based mental health treatment considered the gold standard for treating anxiety. In this notebook, you will practice becoming aware of the relationship between your thoughts and your feelings, empowering you to challenge and adjust them over time. We have included multiple CBT resources throughout the book and appendix to also further support your needs. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
We made a few improvements to The Anti-Anxiety Notebook. We’ve changed the notebook’s look and feel and updated the journal entries. You’ll notice that we’ve added an extra page of blank journaling right after the thought log entry. That way, you can continue processing the situation through more free-form journaling before reflecting on the Note From a Therapist.
We’ve also changed the interior page color to a sky blue, and have increased the opacity of the text color to help with legibility. Note that we have kept the text size the same due to page limitations.
The illustration on the center of the cover depicts a triangle where each side is a different type of line. The first is a straight line, the next is a squiggly line, and the last one is a scribbly line. This triangle represents the Cognitive Behavioral Therapy triangle: where thoughts, feelings, and behaviors all impact each other in a way that increases (or decreases) our anxiety. The different lines represent the diverse (and sometimes unpredictable) ways our anxious thoughts manifest.
Whenever you feel anxious or stressed, but there's no pressure. You can use this however often you feel comfortable, whether that's daily or on an as-needed basis.
The purpose of this journal is to help you feel better by guiding you through the tools therapists and researchers consider the most effective for anxiety and mental health. It is designed to give you full autonomy; you can start however you want, go in order or not, and pick up whenever or wherever. We generally recommend using the journal entries whenever you feel anxious or stressed in order to best identify, track, and improve patterns in your thinking.
This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:
- All Emergencies - 911
- National Suicide Prevention Lifeline - 988
- SAMHSA National Helpline - 1 800 622 HELP (4357)
- Crisis Text Line - Text HOME to 741741
- If you're located outside of the US, visit this page to find resources for your country
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SUCCESS STORIES
After about a couple of weeks using this book, I can confidently say that this has helped me a lot. I feel so much more at peace now than when I was constantly ruminating, catastrophizing, and emotional reasoning prior to this notebook.
— Jessica C.
I have reached for this book countless times and will continue to do so. It has helped me immensely to take a step back, access my situation, and calm down.
— Kayla C.
I have been using the notebook for a few months, and have found it extremely helpful in learning to recognize negative thought patterns and emotional reasoning in real time, so that I can reframe my thoughts and work through the rough spots quicker.
— Stacey S.
When using this notebook I can clearly see what's happening and diffuse the situation. The questions they ask really detangle the anxiety and diminishes it very quickly.
— Rebekeh R.