The Anti-Anxiety Notebook

Life without excessive worry and anxiety is possible.

Reduce your anxiety, manage stress, and become more aware of your thought patterns through this easy-to-use, guided notebook. This notebook utilizes Cognitive Behavioral Therapy, a rigorously-tested & widely-used treatment modality for anxiety, to help you develop the skills to identify, challenge, and change unhelpful thought patterns for the better.

Inside the Workbook

100 Guided Journal Entries for In-the-moment Support: Whenever you feel something emotionally potent, start a journal entry. Journal entries help you recognize that what’s happening in your mind is, in fact, not reality, just your perception of reality. This creates the space necessary to challenge and, over time, diminish your negative thoughts.

Structured exercises proven to help reduce anxiety and track patterns: Your notebook asks you a series of prompts that help reframe your unhelpful thoughts and take a new perspective on the situation. This exercise is widely used by therapists and their clients who do CBT but is presented in a more accessible format that you can utilize any time you feel anxious or stressed.

5 Check-Ins covering different therapy tools for anxiety: In addition to the CBT-based journal entries that are the backbone of this notebook, we’ve included five other effective, evidence-based techniques to help you find and explore the most suited tools to your individual needs. These sections are also an opportunity for your to check in, reflect, and take stock of how far you’ve come.

100+ notes and tips from therapists: This notebook is filled with 100+ notes from therapists to help guide you as you journal. There’s one per journal entry, but it’s also useful to skim through a few pages whenever you need additional guidance, tips, or insight. 

FAQs

How will this notebook help with anxiety?: The notebook primarily includes CBT, 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.