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The Anxiety and Phobia Workbook

Edmund J. Bourne

4.17 · Rating details · 3,211 ratings · 124 reviews

The Anxiety and Phobia Workbook has already helped over one million readers make a full and lasting recovery from generalized anxiety disorder, social anxiety, specific phobias, panic attacks, obsessive-compulsive disorder, and other anxiety-related issues. Packed with the most effective skills for assessing and treating anxiety, this workbook can be used alone or as a sup ...more

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Paperback, 496 pages

Published January 2nd 2011 by New Harbinger Publications (first published August 2nd 1990)

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Mar 23, 2008 Edward 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

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Mar 15, 2010 Amanda 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

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Nov 01, 2015 Avonlea Rose rated it did not like it

Shelves: well-being, books-that-fell-flat, library-available, reviewed

"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 "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 anxiety problems don't seem well represented, although they are mentioned. The author assumes PTSD to be caused by a single event, which is not necessarily true and, in many cases, is not. He also leaves out discussing the effects of trauma in relation to the development of panic attacks in his section about them (pg. 44-45), placing this section under "Biological Causes" and creating instead a separate section called "Short-Term, Triggering Causes" (pg. 49) where he provides only a brief and totally inadequate explanation. I think it would have been much better if he had discussed these both together, rather than separating them under two different headings and placing them in separate sections; and spent more time discussing how cumulative stress and exposure to trauma are known or thought to affect you biologically.

I'm also not sure I like the way the author broached the topic of responsibility, on pg. 76. Certainly we are chiefly responsible for caring after our own selves. But there was something hypocritical about stating "Even if you feel you aren't solely responsible for having created your disorder [...]", then carrying on to insist you mustn't blame yourself for your condition. In the one case, it seems he is implying we should feel responsible for the development of any anxiety disorders; then, "Is there truly any justification for blaming yourself [...] ?" Perhaps the author should have worked through this section a little more. He goes from insisting that we are responsible for "holding on to it" to suggesting we've done the best we could with it. Which is it? He writes: "Taking responsibility means you don't blame anyone else for your difficulties." Fuck off. People who go out in public and shoot people are as much to blame for causing trauma in survivors as they are to blame for having killed people. Really, it's unnecessary to state we must not blame others for harming us in order to be able to take accountability for our well-being today. Nobody got stabbed and waited for their attacker to heal them. Let's put rubbish aside: Some people DO create difficulties for you that impact your well-being because they're jerk offs.

There was also a lot of false platitudes sprinkled throughout the book, and I don't like that the author chose to use them. In Appendix 5: Affirmations for Overcoming Anxiety, the author states- "If we could see the bigger picture, we'd see that everything is proceeding according to plan." BOLLOCKS. "Everything happens for a reason" crap thinking is just a weak cop-out people use to avoid addressing other people's pain. Sometimes things happen to us that are incredibly unjust and it fucking sucks. Insisting that there is some higher plan for which we have been chosen to suffer for is simply *not* helpful. In Chapter 14: Self-Esteem, Bourne references the apparently popular saying I have never heard before- "It's never too late to have a happy childhood." Rubbish. Nothing you do now is going to ever change the fact that the horrible, horrible things that happened in your childhood did in fact happen. Putting aside all this nonsense about our "inner child" for a second- You're an adult now; you're never going to have a second childhood. We don't need to bullshit ourselves here to be OK.

Now on to this Inner Child crap, in the script entitled "Healing Your Inner Child," it is stated- "... back through the 1990s... back through the 1980s. [..] Back into time long ago." Um, ok, in fairness I'm reading this 15 years after publication, but I could still have already developed anxiety disorders when this book came out. And I was born in 1990. It's not just old timers with anxiety issues, and surely the author knew this book would age too. Maybe you could have left that out of your script in order not to alienate your readers. It's not just the dates here, it's the choice of referring to childhood as "a long time ago" repeatedly. But that's OK, because I'm not down with this visualization exercise anyway. I'm not going to refer to any part of myself as a "little child," thanks, or pretend I'm sitting on my own lap, or any the rest of it. And you know what else I'm not gonna do? Take a goddamn bath with children's toys. I can think about my childhood just fine without the lame imagery, and I don't need to pretend I'm still a child in order to recognise I need to nurture myself just a bit. And, you know, while it's true that our parents may have fucked up because they're fucked up from their own childhoods, that's not always true. Sometimes people are just straight up assholes and sometimes people just make shit parents. Not to mention again being a hypocrite on whose responsible for anxiety. If they're excused for doing us wrong because their childhoods were fucked, is there any hope for us not to do the same? And assuming a simple Mom and Dad scenario? Again, nice alienating your readers.

There are some reasonable suggestions throughout the book on nutrition and exercise. But Bourne likes to make assertions that he provides no evidence for. "It is known that traditional societies that eat strictly whole foods without additives have a lower incidence of cancer." (pg. 347). Known to whom? Who conducted this study? Are we sure that it was their diet that was responsible for lower rates of cancer? What does this have to do with anxiety? "Our bodies are simply not equipped to handle these artificial substances." (pg. 347). How do you know this? He suggests here we stay away from pesticides. What evidence is there that this causes or contributes to anxiety? He warns about "chemical additives." So? Everything is chemicals. What's the problem with this?

On pg. 115, in the physical exercise chapter, Bourne writes that, in stating you do not have the time to undertake a fitness program, "What you are really saying is that you're not willing to make time." Hoo ha. Perhaps it could mean that, or perhaps the reader is a single mother of young children who is juggling two jobs and can't afford a sitter or a gym membership. Things aren't always excuses, although therapists and assholes sometimes like to insist on it. Sometimes people have a legitimate reason why undertaking a certain task, like an exercise regime or trying to get a good night's sleep, may be difficult for them. You don't need to bludgeon them by saying that "You aren't assigning enough importance to the increased fitness, well-being, and improved control over anxiety you could gain [...] The problem is not a matter of time but one of priorities." (pg. 115). Now you're just making people feel guilty for not being able to wave a magic wand around and POOF! all the problems and stress out of their life so they can stop having panic attacks every few minutes. Heads up: Not everyone has a silver spoon shoved up their asshole. You may think anyone can just prioritize taking unpaid time off work, but someone else may not be able to make their rent if they do. Let's keep it real here. Maybe they picked this book up at the library because they were too broke for a therapist.

The chapter entitled "Dealing with Feelings" is particularly brutal. Can you think up anything much cornier than The Feeling Journal or a Listening Partner? *grabs a paper bag to toss up in* Besides, it is totally impractical. Do you really think if I'm boiling with anger and potent, explosive rage I am going to be able to sit down with a pen and write about it? Or do you think it more likely that I am going to rip the journal up into pieces, stab myself with the pen, and throw my chair through the window? Unless Bourne really thinks I'm going to be satisfied after smacking a tennis racket against my bed... Also, I'm done hearing about how people don't *make* us feel anything. If I took a pot of boiling water and threw it at your face, is it your perception about me that is causing your pain or is it just that the water is super hot? If I smash your truck up and deflate the tires, and you're mad, I'd be willing to take ownership for pissing you off. It's a bunch of crap to say you don't cause other people to feel anything. Saying so is a pathetic excuse to avoid accountability and it serves as a license to be a self-absorbed prick.

In conclusion- There's some good in this book that I appreciated and enjoyed, but just too many other things that detracted due to the author's rather pretentious and arrogant attitude and uncomfortably New Age thinking. (Let's revert to our childhoods and cuddle our teddy bears!! How do you FEEL!?) But what else could we expect I guess from a Baby Boomer and a therapist at that? ...more

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Aug 25, 2016 Ana rated it liked it

Shelves: non-fiction, read-in-2016, self-help, anxiety-disorders

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

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Jan 05, 2015 Melanie rated it it was amazing

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

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Aug 17, 2013 Kendra Saunders rated it it was amazing

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.

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Nov 13, 2018 Faraz Ahmed rated it it was amazing

If there ever was a self help book compatabile with DSM, this is it. Comprehensive and simple in it's format, and so very useful.

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Apr 16, 2011 Angela rated it really liked it · review of another edition

Shelves: non-fiction, self-help, psychology

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

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Oct 19, 2007 Cathy Casper 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

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Jul 09, 2014 Patty rated it it was amazing

Shelves: books-i-own, non-fiction

The best selfhelp-book I've read so far.

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Sep 04, 2018 Samantha rated it really liked it

Shelves: my-library, mental-health, self-help

There is a lot of information in this book that is so useful to me and what I struggle with daily. It has also helped me learn more things about my friends and their own mental health that I do not have and I understand what they are going through better as well. It has so many useful things such as what each type of anxiety is, medical causes, types of medications, meditation, and even nutrition. I hope that this book reaches and helps more people out there.

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Dec 23, 2018 Victoria Hirsche rated it it was amazing

Shelves: 2018, non-fiction, self-help, spiritual

Wow, what a phenomenal resource. I found this book after my psychology professor recommended it as the only thing that has helped her cope with debilitating panic attacks. Every chapter is supported by research, and gives you practical, hands on strategies for reducing anxiety. I have already incorporated so much of the learning into my helping roles, as well as my own life. There is so,
much info and so many suggestions jam packed into here that perhaps it could be a bit overwhelming and absolut ...more

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Jun 17, 2017 Ari rated it did not like it

Shelves: nonfiction, read-in-2017, mental-illness

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.

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Sep 06, 2015 Nikki rated it it was amazing

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

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Jul 01, 2012 Lauren added it

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

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Feb 16, 2014 Kim rated it really liked it · review of another edition

Shelves: favorites, non-fiction, personal-development

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

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Jan 26, 2009 Mike 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

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Aug 13, 2009 Chris Searles 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

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Feb 21, 2015 Ressa’s 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.

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Sep 25, 2009 Bridgett 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).

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Sep 24, 2017 Lisa Powell rated it did not like it

Not finishing this book because I find I can't trust it, so need to put my time into other works (Potatoes Not Prozac, Brain Lock, etc.).

I'm sure there are useful things in here, and it may simply be dated, but the beginning makes it clear it relies heavily on a Dr. Spock / Freudian view where upbringing is a major cause of depression and anxiety.

No doubt poor or misguided parenting can and do cause emotional dysfunction in adults, but the book takes it to the point where repeatedly saying thin Not finishing this book because I find I can't trust it, so need to put my time into other works (Potatoes Not Prozac, Brain Lock, etc.).

I'm sure there are useful things in here, and it may simply be dated, but the beginning makes it clear it relies heavily on a Dr. Spock / Freudian view where upbringing is a major cause of depression and anxiety.

No doubt poor or misguided parenting can and do cause emotional dysfunction in adults, but the book takes it to the point where repeatedly saying things like, "Don't go out in the rain, you'll catch a cold" or "Don't watch too much TV, you'll hurt your eyes" will cause phobic conditions later in life. To be fair, the authors may have been saying parents should just make the rule rather than explain it based on a danger, but that wasn't what the book said in that section.

This is useful only for adults looking for someone to blame for their depression or anxiety. Let's assign blame only when justified -- otherwise, let's stop blaming people who feel bad or helping them find someone in their lives to blame, and concentrate on getting healthy instead. Depression is normally not anyone's fault.

(As a side, I'm always fascinated when an expert claims a mother's overprotection can cause all sorts of problems, but no one ever seems to target school overprotection -- kids from an early age and into adolescence never able to go anywhere or do anything without the wary eye of an adult on them. If schools don't let students wear certain colors because that is "dangerous", how is that not causing phobias? If schools tell kids they are in trouble or doing wrong if they don't sit in the same place every day, can't that cause anxiety? If schools won't even let you speak for hours every day without getting permission, won't that naturally create neurosis? But schools get a pass, while a mom or dad that tells her kid he has to clean his room is a neurosis-creating monster).

I'm also concerned with the "Cosmo Quiz" checklists for evaluation --self-help is a good thing, but self-evaluation is fraught with issues. They can instigate the very symptoms they claim to be identifying.

Here's some examples from the "Family Background Questionnaire":

"Did either of your parents seem overly concerned about potential dangers that could befall you or other family members?" -- Any two people are going to assess risk differently, so every human being is likely to feel his mother or father was either too concerned about danger or not concerned enough. This is normal, not a sign of dysfunction. It is regularly true that men have a lower sensitivity to risk than women do (although that's obviously not always true) so men will likely think their moms were too worried about danger, women might think a dad wasn't worried enough. This is a useless question, because the term "overly" is extremely subjective.

As far as I can tell, most of the advice in here is a "hey, it makes sense to me" sort of nature -- I see few references to studies or any kind of empirical evidence that any of these techniques are actually objectively wise. For example, we have the "move your diet in the direction of vegetarianism" section, which states, "It has been frequently observed that people who eat vegetarian diets tend to be somewhat calmer and easier going than their meat-eating counterparts." He claims, "A dietary change toward vegetarianism can definitely promote a calmer, less anxiety-prome disposition." His evidence for such a positive statement? ". . . impressions from clients and persona experience."

That's not medicine, and it certainly could be very bad advice -- seratonin (a player in anxiety and depression) is built from amino acids, which are gained through protein ingestion. Is it wise to tell someone with low seratonin to stop eating meat without nutritionist advice? Reactive hypoglycemia (too much insulin created in response to high carb intake creating a low blood sugar level) may trigger some feelings of panic and unwellness -- is it wise to suggest dropping meat to people with potential hyopglycemic issues and possible addictive personalities, who are going to rush not to the broccoli but to the donuts?

I'll leave the other reviews to explain the virtues of this book, but wanted to put up a review to point out its potential issues. ...more

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Jan 29, 2018 Ann M. rated it really liked it · review of another edition

Wide scope of resources

I wish I didn't have to work so hard at not allowing anxiety control my life, but I do. Some seasons are more difficult, and I need to spend more time consciously engaged with CBT and other practices that help. I remembered this title as one that had been helpful in the past, but I don't think I'd read it in its entirety.

Dr. Bourne presents a wide range of techniques to help with calming the anxious mind. The book contains many specific worksheets and exercises, inviting ...more

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Jan 10, 2019 Georgia May 🌸 rated it really liked it · review of another edition

I haven’t read this book Cover to cover, but I have read parts and chapters that related to me. My mum and I have been reading this book through a particularly anxious part of my life - and let me tell you both of us have learnt lots about my condition and Anxiety Disorder.
This will be a book I will always keep on hand and available to anyone who needs it. Learning about Phobias and Anxiety conditions from a professional has been insightful to highlight feelings and behaviour I could never cate ...more

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Dec 18, 2018 Edison G.S. rated it it was amazing · review of another edition

Shelves: favorites-nonfiction

Get the paper copy or print all the worksheets before you start the book

The book is fantastic. But i would recommend the paperback so you can work in the worksheets. It gets hard doing a lot of writing in the kindle version and it’s difficult to follow the exercises properly without being able to write. If you like kindle then i would suggest going to the end if the book and following the prompts to create an account with the website so you can download al the worksheets before you start reading ...more

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Nov 14, 2017 Sable rated it liked it

Shelves: other

I would say it's more of a 3.5/5 than anything else. Some of the information was helpful, but nothing i haven't heard before. I did not like that most of the solutions were to be medicated. Would have been nice to have other solutions without mentioning medication at the end of most chapters. Would have liked to have seen more about bad habits( such as nail bitting, hair twirling, etc.) and how that comes from anxiety and how to aide those bad habits.

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Feb 09, 2018 Tayla rated it it was amazing

(Review for 6th edition) This book has literally been a life saver! By far the best anxiety self help book I have ever read. I would recommend this to anyone who suffers from an anxiety disorder and who is interested in attempting recovery or who wants to learn how to manage their anxiety better so that it isn't ruling their life.

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Jan 23, 2019 Anna rated it really liked it

Shelves: therapy

This is a very helpful and in-depth workbook. Honestly, I expected there to be more worksheets and things to fill out, but most of the book details helpful coping strategies to deal with anxiety and phobias. This is a very practical book and I look forward to using it with and recommending it to clients.

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Jan 11, 2019 Didu rated it it was amazing

I cannot stress you guys enough (!!!!!!!!), no pun intented, on how good this book is!!!!

It not only talks about what you can do to help yourself but it also has tips for how your loved ones can help you and be there for you. The book says that mainly we should face our fears so there are no fears left to stress about because anxiety has its root in the unknown.

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Sep 28, 2018 Helen rated it really liked it

I'll be honest and admit that I did not read the entire book, only skimmed the sections which I felt applied to me. There are many good suggestions here, some of which I'm now incorporating into my life.

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Apr 12, 2018 Sylricka rated it it was amazing

Shelves: 2018-reading-challenge

This has been the best book I've read on anxiety and panic attacks--it's so comprehensive and thorough. Lots of great tips and worksheets, and the author regularly sites sources and frequently refers to scientific evidence. I will be re-reading this at least once per year! Thank you, Dr. Bourne!

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