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.
This was exactly what I needed. It's logical and easy to complete. It helps you change your thinking without being overwhelming. My only complaint is that the print is small and the contrast between the background and text isn't high enough. It would be very difficult for someone who's visually impaired to use notebook. For future versions I think they should consider a larger text size with a darker text color. The pale blue is not quite working.
I have PTSD, and the moments I have when my anxiety is triggered are extremely problematic in a social setting. I can use this notebook easily at work instead of taking medication that would cause me to be unfit for duty.
I’ve been to therapy over and over and it’s never worked for me, actually been stressful. I’ve also tried journaling a lot as well, and that’s never worked either. But I figured I’d give this journal a try and I like it a lot!! It’s extremely nice to have a structured way of working through my emotions and understand why they’re happening, as well as giving myself the time to reason with myself and push through my thoughts on my own. It’s also interesting to learn more about CBT and why emotions happen, it all makes sense to me and that’s what I need. Very happy about this!!
I'm somebody who struggles with journaling, so I was skeptical of buying this product. However, this journal has provided me with everything that I need. Whenever I'm having a bad day, this journal is there for me to guide me through my thoughts. I love the CBT style, it truly helps me think about things in a different and healthier perspective. As someone who cannot afford CBT therapy, I feel like this journal provides me with a CBT therapist at the palm of my hand. It has taught me so much about the psychology of anxiety, it is extremely useful and has made a positive impact in my life.
I don't have any issues with my sight and even I found it a bit straining to read the blue on light blue color scheme. In terms of the actual content of the book, I so appreciate the breakdown and kind of meta-learning approach to CBT. It's been really helpful.