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The Anxiety and Phobia Workbook

4.16  ·  Rating details ·  2,725 Ratings  ·  100 Reviews
Clinical psychologist Ed Bourne has written the first workbook on anxiety and phobias. The Anxiety and Phobia Workbook offers a complete, holistic approach, which leads the reader step-by-step through a sound and person-centered program to counter anxiety and control phobias.
Paperback, 352 pages
Published August 1st 1990 by New Harbinger Pubns Inc
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Amanda Good start for temporary relief: see chapter on Passive Muscle Relaxation. Repeat the script as needed. I recommend reading through it before bed as…moreGood start for temporary relief: see chapter on Passive Muscle Relaxation. Repeat the script as needed. I recommend reading through it before bed as well.(less)
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(showing 1-30)
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Edward
Mar 23, 2008 rated it liked it  ·  review of another edition
Some highlights:

2. Causes
- heredity (genes make it twice as likely; identical twins have 31-88%, fraternal have 0-38%)
> inherit general personality type
-childhood (parents overly cautious/critical, insecurity/dependence, parents suppress expression of feelings)
-cumulative stress (most: death of spouse, divorce, marital separation, jail, death of close family member)
- GAD not enough GABA in brain
- conditioning
- short term triggers: loss,change,stimulants/drugs
- lack of meaning
- maintaining
...more
Amanda
Mar 15, 2010 rated it it was amazing  ·  review of another edition
Um, I want to give this book to everyone I know as a Christmas gift. I picked this book up on a lark because I was experiencing some anxiety that seemed particularly acute at the time. Boy, was it money well-spent. I had no idea the extent to which anxiety effects so many areas of someone's life. I also didn't realize that many behaviors that can be read as awkward, hurtful, bizarre, or even cruel often come from anxiety, and that these behaviors are so pervasive throughout our culture because o ...more
Victoria Avonlea
"The Anxiety and Phobia Workbook" contains a lot of useful information and ideas. The surveys and self-diagnostic tools, as well as appendixes of self-affirmations and lists of coping techniques, for examples, are extremely useful. One highlight from the book that I enjoyed was the author's list of Self-Nurturing Activities, minus the stuffed animals. (Masturbate? Sure! That's always a fun idea!)

I am finding that I have a few particular problems with this book, however.

PTSD and other complex an
...more
Ana

I found this book on a list of 15 best books to overcome anxiety while google-ing books on this topic, and I was so excited to read it. The site claimed it's a 'life savior' of a book for people who experience mild anxiety and rare panic attacks to those who've developed certain phobias in life. Also it was high in the top on that list and it didn't take me long to decide to read it.

I have to say that I found it OK. While I loved the first chapters which offer quite a bit of information on anxie
...more
Melanie
Jan 05, 2015 rated it it was amazing  ·  review of another edition
Shelves: self-improvement
This is an amazing book recommended to me by my nurse practitioner. What I loved about this book was that it offered holistic ideas to manage and even overcome anxiety. A small portion of the book dealt with medicines available for anxiety, but the focus was on other treatments like relaxation, exercise, nutrition, positive self-talk, nurturing the soul, spirituality, etc. This will be a resource I will continue to use. I highly recommend this book, whether you or someone you love has mild, mode ...more
Kendra Saunders
Aug 17, 2013 rated it it was amazing  ·  review of another edition
Though I skimmed the last 1/3 of the book (for time constraint reasons), I found this book EXTREMELY helpful. It was suggested by a dear friend and did not disappoint. I still struggle with anxiety, but it helped put things into perspective and helped me to handle the stress and anxiety a bit better. Definitely give this book a try! It breaks EVERYTHING down for you, all aspects of anxiety, in a way that anyone can understand.
Angela
Apr 16, 2011 rated it really liked it  ·  review of another edition
The overall impression I got from this book is that all aspects of your life can contribute to anxiety. And so, if you're suffering from severe anxiety, there isn't a quick fix - you basically have to try to fix everything in your life. (This includes how you handle stress, your nutrition, beliefs about yourself, how you interact with others, exercise, finding a purpose in life... and the list goes on). But because of the checklists and step by step instructions, this somehow comes across as bei ...more
Cathy Casper
Oct 19, 2007 rated it it was amazing  ·  review of another edition
I have to read this book and so far, it has been extremely informative. Between breathing techniques and info on herbel remedies and other medications, it's a must read for anyone who suffers from anxiety, panic disorder, OCD, social phobia's, and more.

Since it's a workbook, it's a learning tool. At the end of some chapters, there are quizzes to take to see what a person may be suffering from and so on. It also gives a shout out to other books that deal with specific areas one may want to read m
...more
Ari
While I liked the anxiety survey, I felt this was a huge waste of my time. I think this was my first, and last, excursion into self help bookland.
Nikki
Sep 06, 2015 rated it it was amazing  ·  review of another edition
Seriously, this is by far the BEST book I have read on anxiety. It has helped me in my steps to recovery and technically has been the only book to do so from all the books I've read based on anxiety. I usually never write reviews, (this is my first one actually) but I just had to in this case because of how great the book is. I am still in the process pf overxoming social
anxiety but at least this book has taught me how to deal with it and has given me the motivation to actually do something abo
...more
Lauren
Jul 01, 2012 rated it it was ok  ·  review of another edition
Shelves: psychology
Some of the worksheets and lists (e.g., self-affirmations) provided in the book have been useful to my patients. I have found it more helpful for those with general anxiety than for those with a specific phobia. Although it discusses exposure and desensitization, most individuals need the assistance of a trained psychologist, especially because the ability to decrease and control anxiety during exposure to anxiety-inducing stimuli is essential in the treatment of phobias. I do not encourage my p ...more
Kim
A workbook with an exhaustive, comprehensive method for treating anxiety and phobias; everything from meditation, self-talk, journaling, to an overview of medications and nutrition choices. Each chapter includes tests, questions, or actions to take.

This book helped me greatly during my most extensive episodes of anxiety. Anxiety is an on-going condition, which takes a continual review of your methods of treatment - this book can supplement a good therapist's help or move you in a good direction
...more
Mike
Jan 26, 2009 rated it liked it  ·  review of another edition
Shelves: counseling
Okay, I didn't read the whole book. I read the chapters related to what the book is about and how to apply the book. It is a typical psychological book on how to deal with phobias and the various kinds of anxiety. It is well written and has some helpful information on ways non-believers try to deal with the issues that cause concern in people's lives. A Christian, of course, has to read it with a grain of salt and adapt the ideas to make them Biblical and to trust in God not the program for the ...more
Chris Searles
Aug 13, 2009 rated it it was amazing  ·  review of another edition
Recommends it for: anyone in need of stronger stress management skills
Recommended to Chris by: chris farrell
am currently working through this during some time off --
super helpful for me in building a tool box to manage nervousness. .

the book does a fantastic job of bull's-eyeing useful therapies and skill sets responses in a variety of areas, such as physical, mental, emotional, and dietary health.

i'm really enjoying the awareness building this book is doing for me. it's written for "serious cases" but i'm finding it highly applicable and effective.

highly recommended as a tool for stress managemen
...more
Chryssa Grace
Feb 21, 2015 rated it it was amazing  ·  review of another edition
Shelves: self-help
An invaluable book for those living with anxiety, phobias, and depression. I've suffered from anxiety most of my life but it intensified about 10 years ago and I began having panic attacks. This book is full of exercises and tips to help you take care of yourself mentally so you can cope.
Bridgett
Sep 25, 2009 rated it it was amazing  ·  review of another edition
Shelves: psychology, workbooks
I borrowed this workbook from a friend and typed up my responses to a lot of the exercises. I found the suggestions in the workbook helpful and most of the reading in the book applied to situations I find myself in (I have a variety of anxiety problems).
Patty
Jul 09, 2014 rated it it was amazing  ·  review of another edition
The best selfhelp-book I've read so far.
Berin Kinsman
Oct 30, 2016 rated it it was amazing  ·  review of another edition
Shelves: non-fiction
A good general reference book. Not a substitute for professional help, but filled with ideas for supplemental self-care, things you can ask a caregiver, and a lot of hope that these issues can be dealt with effectively.
Jay Kay
Jun 26, 2017 rated it it was amazing  ·  review of another edition
The exercises in this book are well laid out and easy enough to understand. If you're in a place where you're ready to implement CBT into your life, give this book a try. It's definitely a keeper that has helped me out at different times in my life for different reasons.
Grace
May 18, 2017 rated it it was amazing  ·  review of another edition
Great book for anyone who has extreme panic attacks. I found great tips inside this book for me.
Myla
Feb 22, 2017 rated it liked it  ·  review of another edition
This book is a lot like a textbook. It was too heavy for me. I enjoyed reading his other book, Coping with Anxiety: 10 Simple Ways to Relieve Anxiety, Fear, and Worry more because it was more straight to the point. I used this book to go more in depth into certain areas that I wanted to know more about.
Shannon Bayless
Feb 22, 2017 rated it it was amazing  ·  review of another edition
Contains useful advice and practical ways for dealing with anxiety.
Noelle
Feb 17, 2017 rated it it was amazing  ·  review of another edition
I have to read this book and so far, it has been extremely informative. Between breathing techniques and info on herbel remedies and other medications, it's a must read for anyone who suffers from anxiety, panic disorder, OCD, social phobia's, and more.
Melissa  I
I read this as a companion to many other panic attack/phobia books, so long ago that I can't say much, however I do remember it being a pivotal part of my first road to "better". I've fallen a million times and gotten back up, yet this time around, getting up again is five years of losing hope. Seeing this book in my recommendations just now brought a flood of memories and feelings!! Read it along side Phobia Free A Medical Breakthrough Linking 90% of All Phobias and Panic Attacks to a Hidden Physical Problem by Harold N. Levinson by Harold N. Levinson many many years ago and even went to New York for treatment from this ...more
Joshua
May 16, 2015 rated it really liked it  ·  review of another edition
As a sufferer of chronic anxiety, reading this book helped me in many ways. Besides the plethora of techniques and tools presented, the book assuaged my fears of dealing with anxiety. For a long time I ignored the issue, but I now have the confidence to tackle anxiety head on.

Main Points of the book:
- Anxiety disorders are an outcome of cumulative stress acting over time.
- Anxiety must be solved using a holistic approach.
- Exercise is the most effective strategy for muscle tension, stress and an
...more
Zoe
Apr 17, 2016 rated it really liked it  ·  review of another edition
Recommends it for: anxiety, phobia, theraphy
this is one of the better anxiety & phobia workbooks that I've read in the past year. It will help you get a better understanding as to why your mind functions as it does, medication, exercises, CBT, and so much more. I would highly recommend that in addition to this book, you do psychotherapy and get help to keep your anxiety or phobias under control. If you are in therapy, as your therapist about this book, I am certain they have read it or know about it.
After almost being done with the b
...more
Kim Winters
Excellent resource for physical, mental, emotional and spiritual ways to assess, address and reduce your anxiety. The last section addresses the spiritual side of this battle, which I believe would be more useful to start with. Gave it only three stars because I believe an approach like this which also keeps Jesus Christ in the center would be infinitely more valuable. Even so, the healthy principles and helpful tools are certainly in alignment with God's Word and character. If you are a not a u ...more
Edward
Preface to the Third Edition
Introduction


--What Are the Anxiety Disorders?
--The Causes of Anxiety Disorders
--Recovery: A Comprehensive Approach
--Relaxation
--Physical Exercise
--Coping with Panic Attacks
--Help for Phobias: Imagery Desensitization
--Help for Phobias: Real-Life Desensitization
--Self-Talk
--Mistaken Beliefs
--Four Traits That Perpetuate Anxiety
--Visualization
--Identifying and Expressing Your Feelings
--Asserting Yourself
--Self-Esteem
--Nutrition
--Medications
--Fears from the Past
--Meaning,
...more
Stacy
Jan 03, 2016 rated it really liked it  ·  review of another edition
Shelves: psychology
Worth at least a few months of therapy, for free if you get it from the library like me.

Lots of helpful information for those struggling with anxiety or phobias. The book isn't as boring as it sounds, with chapters on everything from personality types that tend to develop anxiety (the critic, the perfectionist, the victim), to healing and nurturing your inner child, to tools for managing your anxiety, such as nutrition, exercise, meditation, and finding meaning in your life. Overview of medicati
...more
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“An anxious mind cannot exist in a relaxed body.” Body and mind are inextricably related in anxiety.” 6 likes
“It’s hard to evaluate the validity of a belief you’re scarcely aware of—you just accept it as is.” 4 likes
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