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The Anti-Anxiety Notebook

Cognitive Behavioral Therapy to Reframe and Reset

$38

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

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.

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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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.

The Anti-Anxiety Notebook

Cognitive Behavioral Therapy to Reframe and Reset

The Anti-Anxiety Notebook

WHO THIS HELPS

CONTRIBUTORS

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

HOW IT WORKS

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

A way through anxiety that's go-at-your-own-speed.

See what life is like on the other side of your anxiety

Frequently Asked Questions

Bundle and Save

The Everyday Self-Care Set

The Therapy Companion Set

The Anxiety & Depression Set

The Stress Management Set

SUCCESS STORIES

The Anti-Anxiety Notebook

Cognitive Behavioral Therapy to Reframe and Reset

The Anti-Anxiety Notebook

WHO THIS HELPS

CONTRIBUTORS

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

HOW IT WORKS

INSIDE THE BOOK

INSIDE THE BOOK Guiding Principles

Page 8 Guiding Principles

Page 8 Guiding Principles

INSIDE THE BOOK How This Book Helps You

Page 10 How This Book Helps You

Page 10 How This Book Helps You

INSIDE THE BOOK INTRODUCTION: Anxiety and Evidence-Based Tools

Page 14 INTRODUCTION: Anxiety and Evidence-Based Tools

Page 14 INTRODUCTION: Anxiety and Evidence-Based Tools

INSIDE THE BOOK Tips & Setting Your Intentions

Page 18 Tips & Setting Your Intentions

Page 18 Tips & Setting Your Intentions

INSIDE THE BOOK Thought Log (Sample Entry)

Page 28 Thought Log (Sample Entry)

Page 28 Thought Log (Sample Entry)

INSIDE THE BOOK MINDSET: Change is Possible

Page 52 MINDSET: Change is Possible

Page 52 MINDSET: Change is Possible

INSIDE THE BOOK APPENDIX B: Cognitive Distortions

Page 206 APPENDIX B: Cognitive Distortions

Page 206 APPENDIX B: Cognitive Distortions

INSIDE THE BOOK APPENDIX C: The Feelings Wheel

Page 210 APPENDIX C: The Feelings Wheel

Page 210 APPENDIX C: The Feelings Wheel

A way through anxiety that's go-at-your-own-speed.

See what life is like on the other side of your anxiety

Frequently Asked Questions

Bundle and Save

The Everyday Self-Care Set

The Therapy Companion Set

The Anxiety & Depression Set

The Stress Management Set

SUCCESS STORIES

INSIDE THE BOOK
Guiding Principles

INSIDE THE BOOK
How This Book Helps You

INSIDE THE BOOK
INTRODUCTION: Anxiety and Evidence-Based Tools

INSIDE THE BOOK
Tips & Setting Your Intentions

INSIDE THE BOOK
Thought Log (Sample Entry)

INSIDE THE BOOK
MINDSET: Change is Possible

INSIDE THE BOOK
APPENDIX B: Cognitive Distortions

INSIDE THE BOOK
APPENDIX C: The Feelings Wheel