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The Anti-Anxiety Notebook

Cognitive Behavioral Therapy to Reframe and Reset

€36,43

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

FEATURED ON

WHO THIS HELPS

Even if our biggest fears never actualize, the agony of being in an anxiety spiral is all too real. With this journal, you can teach yourself to cut those fears short and nip them in the bud. After all, worrying only robs today of its joy.

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.

INSIDE THE BOOK

Start Feeling Better in 3 Simple Steps:

Catch what's going on

When you start to feel that familiar but uneasy feeling, take a beat and reflect on the situation that may have caused this. Then, note down the thoughts going through your mind, and identify the feelings you're experiencing.

Check the automatic thoughts

Take a look at the thoughts and feelings you wrote down, and try to notice the cognitive distortions or thinking errors that have taken form. If you ever feel stuck, there's a handy list of Cognitive Distortions with examples of each in the back of the book to help you out.

Change your thinking for the better

Based on the thinking traps that are taking place, reframe your thoughts. This is a chance to intentionally change the narrative and underlying beliefs behind your automatic thoughts, so you can feel better in the moment and, with practice, over time.

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 why this effective anxiety reliever is a crowd favorite:

I've been experiencing a hard time with a recent adult ADHD diagnosis. Learning the skills to manage my executive dysfunction is really stressful at times, so The Anti-Anxiety Notebook has been INSTRUMENTAL in helping me not feel overwhelmed and down.

@skincarecouple

I just moved to a new place and I don't know anyone so my social anxiety has been SKY HIGH. This is the only way I've been able to manage this period."

@jennalibman

Sometimes my anxiety feels all-consuming, but this journal helps me take a step back and look at the situation and myself with self-compassion, and I try (and usually succeed!) in being kinder to myself.

@mikayla_nutrition_

I love the fact that this exercise is literally the same steps my therapist would take me through, but I can refer to it at any time that I need. My anxiety usually comes late at night, which is NOT a time my therapist or even my friends are able to answer my calls or texts.

@carlyzgnarly

I am admittedly kind of a dramatic catastrophista, so I find I work myself up a lot. It started as a humor thing, and over time I realized it was causing more harm than laughs and I wasn't feeling very good. Being able to privately work through this during a period where I was a little embarrassed about it was sooo helpful in getting myself to take mental health seriously. I am in a much better place now because of this book.

@diet_khuushuur

Over 200,000 Happy Customers

Don’t just take our word for it. Read what our customer’s have to say:

"A Must for Every Therapist! I highly recommend these notebooks. These should be part of grad school curriculum. Great for new therapists to help guide CBT process and use as homework assignments for patients. I wish I would have had access to something like this when just starting in my profession."
Amy M.
Licensed Therapist
"I purchased the Anti-Anxiety Notebook for myself to assist with reducing some anxiety. I enjoyed it so much that I started referring clients to it as well (I am a therapist) and have purchased a few copies for my office and for close friends of mine who have anxiety. I highly recommend this as a tool to help decrease anxiety!"
Amanda T.
Licensed Therapist
"I recommend these products consistently to my clients who are seeking additional therapeutic support outside of our regular sessions, or for those who want to dive deeper into certain topics. I also use these notebooks myself, they are great tools to prompt greater self-reflection, improve insight, and emotional awareness."
C. Davies
Licensed Therapist
"These books are amazing! I bought initially to further help my clients (therapist here) but ended up loving them so much that I not only use them personally, but also review my journaling with my own therapist! I've recommended these books to family, friends, and my clients. They are truly great."
Alison S.
Licensed Therapist
"Helpful from client and therapist perspectives. Upon exploration of the journal, I found it to be a sound and useful tool from my perspective as a counselor who sees a counselor as well as a counselor with an active caseload of clients with complex presentations."
T. Perkins
Licensed Therapist
"I am a therapist and I was interested in finding a journal to offer my clients for working in between sessions. Really appreciate all the thought and background knowledge that went into creating this journal and the others as well."
M. Krugel
Licensed Therapist

Save 25%

The Everyday Self-Care Set

€74,78

Build a routine of self-care and intention

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The Therapy Companion Set

€56,57

Enhance your progress in and out of therapy sessions

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The Anxiety & Depression Set

€56,57

For the two most commonly co-occuring conditions

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The Stress Management Set

€49,86

Effective in-the-moment and ongoing support for everyday stress

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.

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

The Anti-Anxiety Notebook

Cognitive Behavioral Therapy to Reframe and Reset

The Anti-Anxiety Notebook

WHO THIS HELPS

Even if our biggest fears never actualize, the agony of being in an anxiety spiral is all too real. With this journal, you can teach yourself to cut those fears short and nip them in the bud. After all, worrying only robs today of its joy.

CONTRIBUTORS

INSIDE THE BOOK

Page 8 Guiding Principles

Page 10 How This Book Helps You

Page 14 INTRODUCTION: Anxiety and Evidence-Based Tools

Page 18 Tips & Setting Your Intentions

Page 28 Thought Log (Sample Entry)

Page 52 MINDSET: Change is Possible

Page 206 APPENDIX B: Cognitive Distortions

Page 210 APPENDIX C: The Feelings Wheel