The Anti-Anxiety Notebook
Cognitive Behavioral Therapy and Other Essentials
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Inside the Workbook
100 Guided Journal Entries for In-the-moment Support
100 Guided Journal Entries for In-the-moment Support
Whenever you feel something emotionally potent, start a journal entry. Journal entries help you recognize that what’s happening in your mind is in fact not reality, just your perception of reality. This creates the space necessary to challenge and, over time, diminish your negative thoughts.
Structured exercises proven to help reduce anxiety and track patterns
Structured exercises proven to help reduce anxiety and track patterns
Your notebook asks you a series of prompts that help reframe your unhelpful thoughts and take a new perspective on the situation. This exercise is widely-used by therapists and their clients who do CBT, but is presented in a more accessible format that you can utilize any time you feel anxious or stressed.
5 Check-Ins covering different therapy tools for anxiety
5 Check-Ins covering different therapy tools for anxiety
In addition to the CBT-based journal entries that are the backbone of this notebook, we’ve included 5 other effective, evidence-based techniques to help you find and explore the tools that are most suited to your individual needs. These sections are also an opportunity for your to check in, reflect, and take stock of how far you’ve come.
100+ notes and tips from therapists
100+ notes and tips from therapists
This notebook is filled with 100+ notes from therapists to help guide you as you journal. There’s one per journal entry, but it’s also useful to skim through a few pages whenever you need additional guidance, tips, or insight.
Specs
Specs
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): 8.25 x 5.25 x 0.80 in, 0.95 lb.
Take a Look Inside
Pg. 8 — Some Guiding Principles
We've designed the Anti-Anxiety Notebook so that you can start from any page, as soon as you receive it. Although there is an Introduction & Appendices, they are meant as additional guidance. Know that you can start right away.
Pg. 6 — Letter From A Therapist
The notebook begins with a personal letter from contributing Lead Therapist, Hod Tamir, PhD. This is a big step forward. We're here to cheer you on!
Pg. 30— Your Journal Entry
The journal entry is your space —intuitive, easy to use, and designed to help you process your emotions and experiences in a constructive way.
Pg. 22 — Your Journal Entry Guide
Not sure where to begin? Our guidelines for using the CBT exercise break down each section into easy steps for you to follow.
Pg. 26— Your Journal Entry (Example)
Still feeling stuck? We provide an example entry to help kickstart your process, and contextualize your experience in another relatable situation.
Pg. 204 — Cognitive Distortions
Many of the anxious thoughts we all have follow a recognizable pattern. We've summarized these in Appendix B so that you can more deeply understand what you're feeling and reframe your negative thoughts more effectively.
Pg. 210— The Feelings Wheel
An essential CBT tool, used to help quickly and accurately name the emotions you are feeling from broad to specific.
Life without excessive worry and anxiety is possible.
Our worst fears can feel so real that it can be hard to imagine a life without excessive worry. This notebook will teach you that we can stop, notice, proceed, and reflect. We don’t have to follow our fears.
Harness the “gold standard” in psychotherapy
The Anti-Anxiety Notebook is grounded in Cognitive Behavioral Therapy, the most researched and effective form of psychotherapy. CBT is particularly well-suited for written exercises. Writing engages many senses at once and opens the brain up for learning—and therefore change. It's a simple but altogether powerful tool for transformation.
FAQs
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How will this notebook help with anxiety?
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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When should I use this notebook?
Whenever you feel anxious or stressed, but there’s no pressure. You can use this however often you feel comfortable, whether that’s daily or on an as-needed basis.
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What is the purpose of this notebook?
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.
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Is this notebook a replacement for therapy?
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
SAMHSA National Helpline - 1 800 622 HELP (4357)
National Suicide Prevention Lifeline - 1 800 273 TALK (8255)
Crisis Text Line - Text HOME to 741741
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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.
-
Whenever you feel anxious or stressed, but there’s no pressure. You can use this however often you feel comfortable, whether that’s daily or on an as-needed basis.
-
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
SAMHSA National Helpline - 1 800 622 HELP (4357)
National Suicide Prevention Lifeline - 1 800 273 TALK (8255)
Crisis Text Line - Text HOME to 741741
- Reviews
- Questions
United StatesGreat resource for those who don't have a lot of time to journal
I enjoy journaling and working through processing emotions, events, and feelings with the written word. But as a busy professional with small children, I don't have the time to devote as much to this task as I'd like. Using the therapy journal and anxiety journal is great for me because writing an entry takes only a few minutes. And on the days I have more time to process things, there is the option of writing more in the blank pages towards the end. I'd recommend these journals to anyone who wants to keep up journaling and writing with limited time to do so.
CanadaReally helpful notebook
I did not know if this would work for me, but so far I've been loving it. I have been able to process my feelings better because of this notebook, I use it just when I feel I need it and it has helped me recognize my triggers and ends up calming me down in moments of stress.
New ZealandHow Do I Feel? Excited About This Book!!
The quality, design and beauty of this book have surpassed expectations. Writing on the pages helps me to externalise the situation/thoughts in a meaningful way, and as it is interspersed with useful evidence-based information it helps develop a deep understanding of the mechanisms at play. It really is a beautiful resource, feels like a treasure.
United StatesWonderful
This notebook is such a wonderful tool to clear your mind and help you step away from feeling overwhelmed. It's simple, understated, and beautiful, but full of useful information and tools. I love that I can always reference the different tools and use my own written experiences as templates for other moments. Thank you to team Therapy Notebooks!
United StatesGuides abstract thoughts to concretion. Helps identify negative behavioral patterns.
What I love most about this journal is that you don't feel obligated to write in it every day. I pick mine up when I'm feeling overwhelmed and start an entry. Recognizing and identifying my emotions and what cognitive distortions I am employing makes me feel heard, and my feelings seem validated. Traditional interpersonal therapy in a structured setting never worked for me. It was too much pressure, and I always found myself being overly absorbed in the fact that I was subject to the interpretations of another person, and how I was being perceived based on my physical presence and body language. This notebook guides you through your own feelings, and encourages you to re-evaluate the situation and identify the difference between ~reality~ and ~*not reality*~.