The Anti-Anxiety Notebook
- 100 Journal Entries you can use whenever you feel stressed or anxious.
- Structured exercises proven to help you feel less anxious and track patterns.
- 5 Check-In’s covering different therapy tools for anxiety.
- 100+ notes and tips from therapists throughout the notebook to help guide and encourage reflection.
- 270 guided pages on 8”x5” paper.
We want to help people feel better by giving them the evidence-based tools to learn and change.
Submit your email to get a free pdf sample of our notebook.
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
How will this notebook help with anxiety?
The notebook primarily includes CBT, which 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.
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.
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.
Writing down my anxiety patterns and going along with therapeutic advice in the journal on how to recognize and break out of my toxic patterns slowly was so helpful. Write about all the tough things in life, then write about the hope and positivity you get after you move on from your hurdles! 10/10 recommend this for anyone who needs a journal buddy.
I’ve only been able to use it a couple of times, but each time I do, it really helps to calm me down and put things into perspective. There is a lot of great insight and even though it doesn’t “cure” my anxiety, it helps a lot and easily makes me feel better.
The quality and care that had gone into this notebook is amazing. Physically it has a beautiful hardcover and the paper quality is really great. I struggle from anxiety and depression and this notebook has empowered me to get in tune with my emotions and thoughts and slow down that process where they become unmanageable. It’s my go-to whenever I feel overwhelmed with sadness, anger or any other emotion. The best part is learning about the different cognitive distortions (such as all-or-nothing thinking) we engage in, recognizing which ones are at play in a given situation, and discovering healthier approaches for everyday struggles. It’s a great accompaniment to working with a therapist, though it’s very beneficial on its own as well. If you’re looking for the perfect balance between a journal and cognitive behavioral therapy workbooks/exercises, you won’t be disappointed. I feel safe knowing this notebook was created by professional therapists who are helping me behind the scenes, and I’m sure it can help you too. P.S. I am excited to see if any other mental health notebooks are created by this team as well. They clearly struck a golden formula here.
It’s good! I think there should be more examples on how to use it. It’d also be nice if there was like a beginner training section, that had a briefing of the feelings wheel and type of thinking. It’d make it easier and take less time instead of constantly flipping back and forth. :)
I am a counseling student who is learning about CBT and trying to practice it in my daily life. I’m more than halfway through using this notebook. I’ve noticed a real difference in my moodiness and unrealistic thoughts. It still helps me to write my thoughts down, but I think with regular practice I’ll get better about internally correcting distorted thinking and reframing my thoughts. So helpful. I’ve recommended to many friends.