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Often called "two sides of the same coin," anxiety and depression are two of the most commonly co-occuring mental health conditions. Fortunately, evidence-based research suggests that these conditions can be treated at the same time, and treated well. This set includes tools to manage stress and anxiety in-the-moment, and to sustainably manage depression over time.
Make a real impact on your mental health at a pace that’s right for you. While the tools in both notebooks come with a suggested use cadence, what works best is ultimately what you find works well for you. This set brings together the skills, science and professional guidance to help you feel better and find your way back to what matters most.
I had counselling session about 16 years ago. I was starting to feel myself unravel a bit this winter, and I realized that I needed to revisit what I had learned, or find new solutions for my stressors, in order to manage my anxiety. My stressors in my angsty mid 20’s were significantly different that my stressors now as a parent. I’m still using this notebook. I flip through and read the advice pages, and re read the breakdown of BCT and the 12 types of distortive thinking. Keeping these fresh in my mind helps me assess thoughts when they pop up that I know aren’t quite right, or are raising my anxiety which would normally lead to anger. The Journalling aspect was new to me. Having never journaled, I was a little apprehensive. However, following the template made it easy and comfortable to do. Once the event or the thought pattern was written down, it was easy to think about it clearly and see what was going on. I find this book to be very helpful as I work through moments. Even though its a book, I feel like the book is supportive. It speaks to letting anxiety slip ups happen, and that it’s part of the journey. I don’t feel like giving up when my anger takes hold, I feel like opening the book some more and keep going. One of the most helpful lines for me that I’ve come across is “catch it, check it, change it”. This little mantra helps me adjust my thinking in the moment, rather than letting it spin me.
Hi Tim, It is so wonderful to hear the impact our Anti-Anxiety notebook has had in your journey. We are proud of you for recognizing your patterns and delving into journaling! Catch it, check it, change it is definitely a most helpful motto to live by. We hope you continue learning and benefitting from our notebooks, we are thankful for your transparency and sharing your story. You are brave! Proud of you, The Therapy Notebooks Team
I first found this website through an Instagram ad that came at the perfect time for me. I was seriously struggling with mental health, especially between therapy sessions. I bought both this journal and the Depression Guidebook and have loved using them since. They are incredibly well-written and challenge you to change the way you think using very effective tools. Months after buying both journals, I consistently use the tools that I learned in each, which has greatly improved my mental health. I typically write in a regular journal when I have a lot on my mind, but I reach for the Anti-Anxiety Journal when I need a stronger support system at the moment. Each journal entry reminds me to identify my negative thought patterns and challenge them in effective ways. Something about physically writing the words on paper has been very powerful for me; those words carry a lot of weight and help to convince me in the midst of anxious episodes that I CAN pull myself out of it by challenging the negativity. Over time, it has become easier to challenge these thoughts mentally as they come up, without writing them down. I foresee these journals being useful in the future as I navigate life's challenges. I even bought one as a gift for someone else, and they loved it. Thank you for doing the great things you do!
I can’t speak highly enough about this journal. I’ve been struggling with anxiety in daily relationships on and off noticeably for almost 10 years. I’ve been in therapy and have tried many meditation apps (and some prescription drugs early on), but as far as establishing good CBT-based habits goes, haven’t gotten very far… until now. Now, every time I’m feeling anxious about a social encounter I had or will have, I pull out my notebook and answer the prompts. It’s been SO helpful and I’ve actually been finding my general level anxiety much lower than it was a few months ago, before I invested in this notebook. I’ve been recommending it to friends and would say to anyone else: if you struggle with anxiety, this notebook is absolutely worth trying out.
Therapy notebook the series and the anti-anxiety notebook and the companion book the therapy journal have helped me during the time when I did not have regular therapy and I used it to fill that gap, and also has helped me now that I am back in therapy and I can practice the CBT and self compassion skills that I’m learning. It is also a place where I can self sooth in real time and get curious about my feelings and document my automatic thoughts and reframe them when I get triggered. It is easy to use and organized in a very calming and pleasing type and style. My husband uses it too and I have bought copies for my friends. Highly recommend!
We love that you gift the books to your loved ones, Shi-Shi! That breaks down the stigma around mental health, especially sharing your feelings with friends and family.
This Anti-Anxiety Notebook is like a tour guide and less like a road map. It does not tell you exactly where you have to go, but it gives you a framework to explore your situation, your feelings, your reactions. It slows you down just enough to put a triggering situation into perspective, without making you feel like you are sitting down for a full-blown therapy session. It helps you not only acknowledge your feelings, but also walk through those feelings while prompting a healthy response.
