Pocket Therapy for Anxiety: Quick CBT Skills to Find Calm

by Edmund J. Bourne, Lorna Garano

Quick, simple, and effective anxiety relief that fits right in your pocket—so you can manage your symptoms anytime, anywhere.

If you suffer from anxiety, you may try to avoid the situations that cause you to feel uneasy. But avoidance isn’t the answer—and letting your fears and worries constantly hold you back will ultimately keep you from living the life you truly want. So, how can you learn to cope with your anxiety in the moment? This little book can help you face your fears and take charge of your anxiety—wherever or whenever it shows up.

From the author of The Anxiety and Phobia Workbook and Coping with Anxiety, Pocket Therapy for Anxiety offers immediate, user-friendly, and evidence-based strategies to help you manage anxiety, panic, and fear. The exercises in this book can be done in the moment, whenever you feel anxious, and will help you move past your fears and start living the life you were meant to live.

You’ll learn

Relax your body and mindStop expecting the worstGet regular exercise and eat right to stay calmTurn off worry and cope on the spotAnd much, much more…   Don’t let anxiety keep you one step behind. This little book will show you how to face your fears, overcome panic when it happens, and take charge of your anxiety for good!

Genres: Self Help, Nonfiction, Psychology

184 pages, Kindle Edition

Published November 1, 2020

Reviews

[Theresa Alan · Rating 4 out of 5]

This is a short book, jammed with ideas to help manage anxiety. It’s so dense, I could only read little bits at a time. Really, it’s the practice of breathing and mantras and mental exercises to help with the physical and mental toll of anxiety that is going to get in the habit of that will really take time. A few things to keep in mind in these anxiety-riddled times.

• EXERCISE Regular, vigorous exercise is one of the most powerful and effective methods of reducing stress. When you experience anxiety, your body’s natural fight-or-flight reaction—the surge of adrenaline—becomes excessive. Exercise is a natural outlet for this energy and regular exercise reduces the tendency to experience anticipatory anxiety. It also helps reduce muscle tension, which is a physical response to stress. Also, working out produces endorphins, which resembles morphine in the effect on your well-being. It increases serotonin. Improved digestion and sleep. Aerobic exercise is best for coping with anxiety.
• SLEEP The authors offer several tips for better sleep.
• STOP OBSESSIVE WORRYING THOUGHTS Find an activity to distract you.


Hypoglycemia symptoms are light-headedness, nervousness, unsteadiness, irritability, and palpitations, all of which are also symptoms of anxiety. To manage this, avoid sugar and processed foods and eat every four hours.

A part of the book that made me laugh out loud was when they suggested limiting your intake of caffeine to one cup of coffee a day. Right. It would be good advice if I didn’t need to be awake to make a living. I don’t mean not asleep, I mean AWAKE, ALERT.

Parts of this read like the authors are 80 years old and unaware of some changes in culture and technology. I felt like I’d fallen into a time warp and was reading an advice book from the 1950s. But in general, this is a good reminder of techniques to address specific worries as well as the unnamed angst that some of us feel a lot of the time, particularly because of what’s happening in the world right now.

Thanks to NetGalley for the opportunity to review this book, which RELEASES NOVEMBER 1, 2020.

[Ink_Drinker · Rating 4 out of 5]

I really liked this little book because you can have it with you wherever you go!! I’ve suffered from anxiety for many years and have read a lot on the subject. I wouldn’t say any of the information in the book is new, but it is in a convenient, less than 200 page format. I use it on the spot when I’m feeling like an anxiety attack is coming on and it works great for that issue. It explains how to relax your body and mind, stop expecting the worse, how exercise and eating right helps you stay calm, and tools for turning off the constant worry factor that a lot of people that suffer from anxiety experience on a daily basis.

The authors are coming out with two new books in addition to this one in November that I bet are going to be just as helpful. They are called Pocket Therapy for Emotional Balance and Pocket Therapy for Stress. I hope to be able to review both of these in the near future!

I would recommend this to anyone that struggles with mental health issue. I feel you can never read enough or be reminded of tips to use when you suffer from this debilitating health issue.

Thank you NetGalley and New Harbinger Publications for an ARC of this book in exchange for my review.

#NetGalley #PocketTherapyforAnxiety

[Arvenig · Rating 4 out of 5]

Hi everyone!

First of all I want to say that I've been dealing with anxiety and panic attacks for over a year now and lately I’m getting a lot better. So I wanted to read this just to understand anxiety and get even better.

I've read many articles and watched many videos to find a solution and the main problem was that everyone always says something different that they liked.
Instead, this book suggest all the different things you could do to ease your anxiety: how to relax you body and mind (with various techniques), how to practice self care, nutrients and physical activity you need and most important how to deal with anxiety on the spot. So you will have the opportunity to choose which things fit you better and start using them in your everyday life.

In the end this is a great short read that could definitely help everyone who is feeling a little anxious or someone that is dealing with panic attacks. I'll definitely use the new things that it taught me the next time I feel scared or overwhelmed

[Hazel · Rating 4 out of 5]

As someone who's struggled with anxiety for almost 20 years the thing is; there's never too much information. Just when you think you know it all, there's always a new study, a new suggestion, a new coping strategy to discover.

There was a lot of info in this book that I'm heavily considering including into my life and my routines. The chapter about what we consume and how it could impact anxiety, the how and why this happens, I found that super interesting.

The idea that resisting or fighting anxiety can make it worse is also something I had not considered. Because anxiety is mostly fear driven, there's a lot of things that can blur or not make sense in the moment.

I've resisted the idea of exposure therapy because I don't feel ready for it; the tips given in this book made me feel less anxiety about the idea of it. I'm not sure I'll be jumping into it any time soon, but at least now it's something I can consider without feeling like I have all of these NOW OR NEVER rules placed on me.

For someone struggling with anxiety, I'd definitely recommend this book!

[Bea (beansbookshelves) · Rating 5 out of 5]

I received an advanced reader copy of this book to read in exchange for an honest review via netgalley.

This is, without any doubt, the best book I've read this year so far. It is so interesting and complete! I'm very glad that I choose this (I've heard it through a friend ) - everything about it is so on point. It is extremely helpful to people like me who want to find ways to cope with anxiety. It teaches all sorts of things, even things you wouldn't think about that influence your anxiety levels. It is the best book about anxiety I have ever read. Rating: 5/5 stars.

[Tracy Fritts · Rating 5 out of 5]

Pocket Therapy for anxiety is a very helpful and explained everything very. It well written and has some good tips.
It was a very enjoyable read. It help me understand my anxiety better.
Thank you NetGalley and New Harbinger Publishing for letting me read this book.
I read and and reviewed an Advanced Copy of this book All thoughts and opinions are of my own.

[Niel (Thelectorem) · Rating 5 out of 5]

After reading 'Pocket Therapy For Emotional Balance' and 'Pocket Therapy For Stress' published by @newharbinger ; I concluded that these 'pocket therapy' books are very helpful for their simplicity and practical approach. I have read many different books on the topics like stress and anxiety, and almost all books discuss the same coping techniques and strategies, but what matters the most is the way we absorb the essence from such books. Some books are there that cover these topics with great details and technicalities, and there are books that have been simply written in a way to help others to provide the solutions without making the concepts too complex.

'Pocket Therapy For Anxiety' is exactly the second kind of book which offers nothing but some very effective and practical solutions to deal with anxiety and related issues. Throughout its ten chapters, this book covers all aspects that are linked to anxiety. All chapters methodically explain the significance of relaxing mind and body, realistic thinking, physical exercise, diet, self-care, and some instant techniques to cope with anxiety on the spot.

What worked the best for me were the takeaways from the exposure therapy, different ways to simplifying life, and some coping strategies and coping statements from the last chapter. Deep relaxation was another technique that I always use whenever something triggers my anxiety. In many ways, this book was very helpful because in a very short time it provided many different strategies and coping techniques that can be easily implemented.

I will recommend this book if those “what-if” thoughts also make you anxious and drive you to the edge when you start panicking. This book will surely help you to overcome anxiety and prepare you to handle the worst.

[Janani Chinnam · Rating 4 out of 5]

Thanks to New Harbinger Publications for an advanced reader’s copy in exchange for an honest review; release date 11/1!

An easy, not-overwhelming little guide to anxiety, with tangible techniques for physical and mental relaxation. It highlights the importance of sleep, nutrition, and exercise (all of which I’m definitely slacking on), along with concrete coping and affirmation strategies.

The realistic thinking chapter was painfully relatable; I’ve already journaled half the strategies. Special mentions to methods for managing filtering (when you focus on the negatives), polarized thinking, overgeneralization, and magnifying (exaggerating intensity of problems) with tangible practices of breaking down distorted thoughts and replacing them with realistic ones.

Last but not least, a reminder to nourish yourself, be willing to do less, pace yourself (downtime is important!), and simplify your life where you can--be kind and forgiving to you.

[Michelle · Rating 2 out of 5]

I don't have much to say about this book, that is because it's like any other book that i have read about anxiety. I am grateful that Netgalley let me read this in exchange for an honest review.

[Isabel · Rating 5 out of 5]

The book cover exudes freshness and a sense of calm. It brings forth a memories of a lush meadow full of dandelions on a lazy summer afternoon. The format of the content is easy on the eyes; you can speed read then come back to the more significant parts that need most of your attention. It's personal in a way that it's very unlike some boring, technical self-help books. This almost feels like your chatting with a life coach, no-nonsense yet encouraging. I find the methods and techniques to be very helpful for me. I like the guided visualization, as well as, the breathing exercises. I even noticed that the words of encouragement and assurance in this book had an effect on me. I sure hope people would give this a try. Highly recommend!

Many thanks to NetGalley and New Harbinger Publications, Inc. for this free eARC. This review is made with no monetary compensation whatsoever from the owners of this eARC.

[Tina Milledge · Rating 5 out of 5]

This book for those with anxiety disorders impressed me with its depth and coping strategies. Bourne and Garano provide a new level of confidence in their reader that there are ways to cope with anxiety. I would highly recommend this book to anxiety sufferers and to anyone supporting someone with anxiety. I look forward to the book's publication later this year. My thanks to Netgalley and publisher for providing a digital copy in exchange for my review. 5/5 stars.

[Jill · Rating 4 out of 5]

If you are someone who struggles with anxiety (and who doesn’t from time to time?), then you know what it is to experience painful moments, when your anxious thoughts seem to take over and separate you from the people, places, and activities you enjoy. When that happens, you need help, and one resource that you keep nearby for anxious moments is Pocket Therapy for Anxiety.

There are different types of anxiety, and different tools to reach for depending on the situation. Are you feeling physical symptoms of panic—muscle tension, shortness of breath, dizziness? Then you can try the exercises to help relax your body. Are you overthinking, turning every possibility into a catastrophe? Then you can try the strategies to relax your mind and think realistically.

Do you have a phobia? There are ways to face your fears head on. Or are you just feeling anxious in general? There are tips to help you eat right, exercise, simplify your life, find balance, and get plenty of rest. And then there are the chapters to turn to when you need immediate help to get off the worry spiral and cope right there on the spot.

Authors Edmund J. Bourne, Ph.D., and Lorna Garano and have been helping anxious people for many years, through clinical experience and by writing books about anxiety and how to deal with it. Pocket Therapy for Anxiety draws on several types of therapy, so that no matter what you’re feeling and thinking, you can find some tools that can help, both in the anxious moment as well as long-term, to help reduce your anxiety over time.

Need some immediate anxiety tools? Try distraction, affirmations, talk to someone supportive, meditate, take deep breaths, try some progressive muscle relaxation, sing your worried thoughts out loud to defuse its energy, or make a list of small actions you can take that would help you. And take the time to grab a copy of Pocket Therapy for Anxiety to toss into your bag or car or office to help you in those anxious moments. It makes a great gift too, for anyone who struggles with worry or anxiety.

I was really impressed with how much information is packed into this tiny book. It’s under 200 pages but is filed with resources to help with panic, anxiety, worry, and even phobias. I know I found some good ideas to help with my anxiety, so I feel good recommending this book to others who also suffer. There is truly something for everyone in this little book. Give it a try, and don’t forget to breathe!

Egalleys for Pocket Therapy for Anxiety were provided by New Harbinger Publications, Inc., through NetGalley, with many thanks.

[joyce w. laudon · Rating 4 out of 5]

This title is part of a series that also includes Pocket Therapy for Emotional Balance and Pocket Therapy for Stress. One or all of these may be quite helpful to readers as they deal with our unique historical moment and their own personal challenges.

Following an introduction this book is divided into ten chapters that are filled with strategies for self-care. A few of the chapter headings include Relax Your Body, Face Your Fears, Get Regular Exercise and Your Anxiety Took Kit. A great deal is packed into this title’s under two hundred pages.

The book begins with a helpful introduction that describes the nature of anxiety and its various types. Readers will learn about everything from situational anxiety to panic attacks and the multi-factorial basis that may result in an individual’s anxiety. The included approaches to coping with anxiety come from a variety of clinical orientations including cognitive-behavioral therapy, mindfulness and more.

Following the introduction, the book moves to its individual chapters. The first chapter on the body offers a technique described as progressive muscle relaxation. There are many more approaches and tips that follow throughout this title.

This book appears to be an excellent resource on its topic. It will be welcomed by those in the mental health community along with individuals who are trying to live with the effects of the anxious state.

Note: the book is for self-help. Those needing medication are encouraged to consult with a mental health professional.

Many thanks to NetGalley and the publisher for this ARC All opinions are my own.

Pub date: November 1, 2020. This title will be available in both e book and book formats.

[Joy · Rating 4 out of 5]

As someone that has mild to severe checking OCD, I really enjoyed reading this. Pocket Therapy for Anxiety offers simple and straightforward steps to helping with all kinds of anxiety, including every day anxiety and also longterm anxiety.

The most helpful parts of this were the exposure therapy tips and the last section which is a quick reference guide on ways to help manage anxiety in the moment. One of the parts I found really enlightening was the section on catastrophizing, and I'm looking forward to implementing the steps stated for helping with this. Because of my OCD, catastrophic thinking tends to be where my mind goes to the most, and so this specific section really spoke to me.

I'm actually going to purchase the physical book, since I was reading this on a PDF using my Kindle from NetGalley. I think having the physical book in hand will help me to quickly reference certain sections when I need to the most.

Lastly, as English teacher at the high school level, I would actually recommend having a couple of copies in a classroom library. High school students these days are experiencing high levels on anxiety, and could really benefit with learning ways to manage their anxiety now as opposed to later. I think since this is a simple and quick read, they will benefit from the tools provided in this book.

I want to thank NetGalley for giving me the opportunity to read this in exchange for an honest review. This did not in any way make a difference in my review and opinion of the book.

[Aimee · Rating 3 out of 5]

The Pocket Therapy for Anxiety book, by Edmund J. Bourne and Lorna Garano has some good ideas and tips about dealing with anxiety. It would make a good addition to a take-along emergency kit for someone who needs reminders in the throes of a panic attack. The authors give a brief overview of several calming techniques and reframing processes, which would probably be useful if used consistently.

Tips on exercise and diet are less helpful, as they are so general as to be common knowledge, or, in the case of "acid/alkaline diets," absolute nonsense with no scientific evidence behind it. The book also has very few concrete examples and talks overwhelmingly in generalities. To make up for that, there are many places where readers are referred to websites for examples.

In short, a good overview for those who might need a small book to take along with them, but there's not much new here.

[Rachel · Rating 4 out of 5]

A bit too much going on in this Pocket Therapy book. I suffer from generalized anxiety disorder and found some of the sections to be of little use to me. Perhaps there should be several Pocket Therapy books dedicated to different forms of anxiety - generalized anxiety, social anxiety, phobias.

The sections that were relevant to me were helpful and I found some techniques I will be putting into practice. Some of the suggestions were a bit too silly for me. Oh, and for the record, it IS advisable to cut out all animal products from your diet to live a healthier lifestyle both emotionally and physically.
3.5 stars round to 4 stars.

Thank you to Edmund J. Bourne, Lorna Garano, New Harbinger Publications, Inc., and #NetGallery for an ARC of #PocketTherapyforAnxiety in return for an honest review. Review will be posted on NetGallery and Goodreads

[Daman · Rating 3 out of 5]

This short and easy read aims to help the reader recognize and manage anxiety in their life. It is divided into ten chapters which follow simple directive themes toward finding ease in both mental and physical relaxation, to recognize anxious thought processes as and when they happen, and eventually learn to confront and de-escalate them.

The book also addresses lifestyle changes that could be helpful and lists quick actionable ways to challenge anxiety as it happens. It also provides exercises to complete to help with anxiety and to improve your overall quality of life.⁠ I found this book to be extremely practical and given the conciseness of this book, it makes for a quick reference guide. In 2020, I think this is an extremely important book to have with you.

Thank you Netgalley & New Harbinger for this ARC.
⁠

[Kenzie (aliterarybookworm) · Rating 4 out of 5]

I received an ARC from NetGalley in exchange for an honest review.

This was such a neat read! This book includes deep breathing exercises, and other great tips and tricks for staying calm in stressful situations or any time you may feel anxious about something. This book is geared towards adults but can be very helpful for teens too. I really enjoyed the fact that it was less than 200 pages because it was a very quick and easy read but also contained helpful information that will be easy to remember during times when I become anxious. I definitely recommend checking this book out if you enjoy reading self help books centered around ways to check up on your mental health and self care.

[Linda · Rating 4 out of 5]

Disclaimer: I was provided a free copy of this book in exchange for an honest review.

My chief complaint with the book is complete focus on CBT and little thought as to the causes of the anxiety. I see this as putting a bandage on the symptoms without paying attention to the cause.

As a therapist I appreciated the simple tools provided to help people deal with the symptoms of anxiety. Any therapist could easily create an anxiety relief program by teaching clients these skills. And anyone can benefit by implementing these skills with or without a therapist.

I will definitely be adding this book to my therapist toolbox.

[Kimberly Barnes · Rating 5 out of 5]

This book is jam packed with information that you can use to combat anxiety. The information presented includes body relaxation, mind relaxation, thinking realistically, facing fears, getting exercise, eating right, and coping. Also included is an anxiety toolkit at the back of the book. I thoroughly found this book helpful because it recognizes that treatment for anxiety must contain a multi-faceted approach. This book can be very helpful for all due to its simplistic, easy to read approach. It is a practical book and one can use these techniques on the spot to combat anxiety. I would highly recommend this book.

[Erin · Rating 4 out of 5]

This is a neat book. I like the idea of a pocket guide of strategies to cope with anxiety. It offers a great overview of different methods - changing thinking patterns, the benefits of exercise for anxiety, and breathing exercises that even this skeptic was willing to try. I strongly disagree with the statement that all fear can be treated with exposure therapy; I'm the exception to that rule, it seems. But that's a small compliment in what is otherwise a book that I have a feeling I'll be turning to again and again.

[Andrea Wenger · Rating 5 out of 5]

This easy-to-read little book contains a good overview of the different types of anxiety, as well as a variety of exercises to help overcome it. It's important to put the exercises into practice in order to get the benefits.

The book's website contains bonus content you can download, which is also useful. I particularly like the progressive muscle relaxation audio. If you're looking for practical tips to help take control of your anxiety, this book should help.

Thanks, NetGalley, for the ARC I received.

[Ines (Bookstaroom) · Rating 3 out of 5]

You can really relate with this book if you are coping with anxiety. I think that a lot of people can't or won't speak about it, because they feel afraid or embarrassed.
I enjoy reading this kind of articles to find more help or ideas how to be more happy and free, because some days, all of us, feel a little bit down, not just people with anxiety.

Thank you NetGalley, Edmund J. Bourne, Lorna Garano and New Harbinger Publications for this ARC.

[Shay · Rating 4 out of 5]

This self help book really touched on some great objectives with ways of dealing with anxiety. The topics were appropriate and had some great techniques to cope/deal with anxiety. I would highly recommend this to those who suffer with anxiety. It really helped with thought controls and was not very overwhelming in trying to help.

Arc provided by publisher via Netgalley in exchange for an honest review.

[Cassidy · Rating 5 out of 5]

This book aims to help the reader recognize and manage anxiety in their life. They provide exercises to complete to help with anxiety and to improve your overall quality of life. I think this book is a great reference tool for those readers who struggle with anxiety. Overall, I recommend this book to all readers who want to learn more about how to manage their anxiety.

*Disclaimer: I was provided a free copy of this book by the publisher and NetGalley in exchange for an honest review.

[Julissa Vela · Rating 4 out of 5]

Great Pocketbook on Anxiety!
So many good practices and habits to start right now to reduce anxiety!

This book is short and focused, it provides good explanations of different types of anxiety and different coping techniques. This is definitely a good book if you sometimes feel your mind races and you have experienced some physical manifestations of anxiety.

This is not a medical book, it is great to understand what is going on with your body and easy practical exercises you can start!

[Julissa Vela · Rating 4 out of 5]

Great Pocketbook on Anxiety!
So many good practices and habits to start right now to reduce anxiety!

This book is short and focused, it provides good explanations of different types of anxiety and different coping techniques. This is definitely a good book if you sometimes feel your mind races and you have experienced some physical manifestations of anxiety.

This is not a medical book, it is great to understand what is going on with your body and easy practical exercises you can start!

[ADracaena · Rating 2 out of 5]

I get it was intended to be a quick lil' book to pull out whenever one needs a helping hand for when anxiety strikes or to prevent it from happening in the first place. Maybe if someone had not been exposed to any research or coping mechanisms before, it would have been a great read.

I do like the explanations at the start of the book regarding the different types of anxiety. That was a great context and something I hadn't thought too thoroughly about before.

[Frederick · Rating 4 out of 5]

It's ok. It's a good introduction of how dealing with anxiety, but many times, I didn't like the language and examples used. I feel they weren't exactly the best when directing to someone that's likely anxious when reading.
That aside, the rest is pretty informative and factual. The suggestions from the book DO WORK and I liked that it expands to many fields, like nutrition, physical and mental health in relation to anxiety. Therefore, it definitely delivers what it promises.

[Stacie · Rating 5 out of 5]

I received a complimentary copy of this title from the publisher through NetGalley. Opinions expressed are my own.

These are great little books! I hope they're available digitally, because they're perfect to have on my phone to pull up when I need them, along with my breathing app. They're full of good tips and are actually helpful!