Tackle your stressful moments with a multi-pronged approach.
Stressful situations are inevitable. What we do about them is what matters. Build your toolkit to manage those stressful situations skillfully with in-the-moment and ongoing support.
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Effectively manage your stress with a two-pronged approach. Use our bestselling duo—The Anti-Anxiety Notebook for stressful situations as they arise, and The Build-a-Habit Guide to build resilience with everyday self-care practices—and find steadiness and relaxation.
- These two linen-bound, hardcover journals give you a safe space to experiment with what strategies work best for you to tackle and manage your stress.
- The Anti-Anxiety Notebook is based in Cognitive Behavioral Therapy, and gives you structured prompts to help you reframe anxious thoughts that make stressful situations even worse.
- The Build-a-Habit Guide is a research-backed program that guides you through the step-by-step process of making a healthy behavior truly habitual.
- The Anti-Anxiety Notebook is filled with 272 cream pages of 75 gsm paper for a fluid, delightful writing experience.
- (LxWxH): 8.25 x 5.25 x 0.80 in, 0.84 lb.
- The Build-a-Habit Guide is filled with 144 pages of 75 gsm cream paper.
- (LxWxH): 8.25 x 5.25 x 0.80 in, 0.51 lb.
- Hardcover, with a thread-sewn, flat-lay binding. Heat-sealed ribbon.
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EXPLORE THE SET
Page 46 Daily Check-In
Page 46 Daily Check-In
Page 26 Thought Log
Page 26 Thought Log
Page 4 How This Book Helps You
Page 4 How This Book Helps You
Page 15 How This Book Helps You
Page 15 How This Book Helps You
Frequently Asked Questions
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Customer Reviews
4.9 Based on 543 Reviews
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TD
04/15/2023
tim d.
Canada
Catch it, Check it, Change it.
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.
04/20/2023
Therapy Notebooks
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
S
11/17/2022
Stephen
United States
Anti-Anxiety Journal has changed how I challenge negative thoughts!
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!
K
11/16/2022
Kristen
United States
Most Effective Tool I’ve Found for Managing My Anxiety
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.
S
11/09/2022
Shi-Shi
United States
My go to gift for everyone including myself
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!
11/16/2022
Therapy Notebooks
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.
C
09/20/2022
Courtney
United States
The Perfect Nudge
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.