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Best Seller

The Anti-Anxiety Notebook

Cognitive Behavioral Therapy to Reframe and Reset

$52.79

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.

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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

WATCH: A look into The Anti-Anxiety Notebook (0:46)

HOW IT WORKS

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.

Guiding Principles

Page 8 Guiding Principles

Guiding Principles

Page 8 Guiding Principles

INSIDE THE BOOK
How This Book Helps You

Find out why 150,000+ people love our best-selling Anti-Anxiety Notebook.

How This Book Helps You

Page 10 How This Book Helps You

How This Book Helps You

Page 10 How 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.

INTRODUCTION: Anxiety and Evidence-Based Tools

Page 14 INTRODUCTION: Anxiety and Evidence-Based Tools

INTRODUCTION: Anxiety and Evidence-Based Tools

Page 14 INTRODUCTION: 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.

Tips & Setting Your Intentions

Page 18 Tips & Setting Your Intentions

Tips & Setting Your Intentions

Page 18 Tips & 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.

Thought Log (Sample Entry)

Page 28 Thought Log (Sample Entry)

Thought Log (Sample Entry)

Page 28 Thought 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.

MINDSET: Change is Possible

Page 52 MINDSET: Change is Possible

MINDSET: Change is Possible

Page 52 MINDSET: 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.

APPENDIX B: Cognitive Distortions

Page 206 APPENDIX B: Cognitive Distortions

APPENDIX B: Cognitive Distortions

Page 206 APPENDIX 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.

APPENDIX C: The Feelings Wheel

Page 210 APPENDIX C: The Feelings Wheel

APPENDIX C: The Feelings Wheel

Page 210 APPENDIX 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.

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

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.

Customer Reviews
4.9 Based on 477 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.

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The Anti-Anxiety Notebook