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The Anxiety and Phobia Workbook

4.18  ·  Rating details ·  3,308 ratings  ·  128 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
Paperback, 496 pages
Published January 2nd 2011 by New Harbinger Publications (first published August 2nd 1990)
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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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4.18  · 
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 ·  3,308 ratings  ·  128 reviews

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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
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
Avonlea Rose
"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

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
Jan 05, 2015 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
Kendra Saunders
Aug 17, 2013 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.
Faraz Ahmed
Nov 13, 2018 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.
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
Jul 09, 2014 rated it it was amazing
The best selfhelp-book I've read so far.
Victoria Hirsche
Dec 23, 2018 rated it it was amazing
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
Tarn Wilson
Mar 12, 2019 rated it it was amazing  ·  review of another edition
A little outdated, but extremely practical and helpful. If you are struggling with anxiety and had to pick only one book to read, I think this would be the one. If you need immediate relief, skip the beginning and go straight to the strategies.
Jun 17, 2017 rated it did not like it
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.
Sep 06, 2015 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
Jul 01, 2012 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
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
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
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).
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.
Lisa Powell
Sep 24, 2017 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
Ann M.
Jan 29, 2018 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
Georgia May 🌸
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
Edison G.S.
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
Nov 14, 2017 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.
Jan 23, 2019 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.
Feb 09, 2018 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.
Mar 23, 2019 rated it it was amazing  ·  review of another edition
As someone recently diagnosed with anxiety this book has been an incredibly valuable read. I’m slowly learning that my physical symptoms are anxiety related, after being tested for other things and always coming back negative.

I’m doing the worksheets. I think the most useful chapters for me were about panic attacks and the medication available.
Apr 12, 2018 rated it it was amazing
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!
Sep 28, 2018 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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