The Anxiety and Phobia Workbook

by Edmund J. Bourne PhD

Overview

Celebrating 30 years as a classic in its field and recommended by therapists worldwide, The Anxiety and Phobia Workbook is an unparalleled, essential resource for people struggling with anxiety and phobias.

Living with anxiety, panic disorders, or phobias can make you feel like you aren’t in control of your life. Tackle the fears that hold you back with this go-to guide. Packed with the most effective skills for assessing and treating anxiety, this evidence-based workbook contains the latest clinical research. You’ll find an arsenal of tools for quieting worry, ending negative self-talk, and taking charge of your anxious thoughts, including:

• Relaxation and breathing techniques
• New research on exposure therapy for phobias
• Lifestyle, exercise, mindfulness and nutrition tips

  
Written by a leading expert in cognitive behavioral therapy (CBT), this fully revised and updated seventh edition offers powerful, step-by-step treatment strategies for panic disorders, agoraphobia, generalized anxiety disorder (GAD), obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), worry, and fear. You will also find new information on relapse prevention after successful treatment, and updates on medication, cannabis derivatives, ketamine,  exposure, nutrition, spirituality, the latest research in neurobiology, and more.

Whether you suffer from anxiety and phobias yourself, or are a professional working with this population, this book provides the latest treatment solutions for overcoming the fears that stand in the way of living a meaningful and happy life. This workbook can be used on its own or in conjunction with therapy.

Product Details

ISBN-13:	9781684034833
Publisher:	New Harbinger Publications
Publication date:	05/01/2020
Edition description:	Seventh Edition, Revised
Pages:	528
Sales rank:	34,162
Product dimensions:	7.90(w) x 9.90(h) x 0.70(d)

About the Author

Edmund J. Bourne, PhD, has specialized in the treatment of anxiety, phobias, and other stress-related disorders for over two decades. His self-help books have helped over a million people, and have been translated into numerous languages. He currently resides in Florida and California.

Phone counseling for problems with panic attacks, phobias, and other anxiety difficulties is available with Edmund Bourne. For information, please call 1-415-686-7516. Further information about Bourne’s work in the anxiety disorders field may be found at helpforanxiety.com.

For Edmund Bourne’s work outside the field of anxiety disorders, please see his website, journeysofthemind.net.

Table of Contents

Grateful Acknowledgment v

Preface to the Seventh Edition vii

Introduction 1

1 Anxiety Disorders 5

2 Major Causes of Anxiety Disorders 37

3 Recovery: A Comprehensive Approach 65

4 Relaxation 88

5 Physical Exercise 112

6 Coping with Panic Attacks 125

7 Exposure for Phobias 155

8 Self-Talk 186

9 Mistaken Beliefs 215

10 Overcoming Worry 233

11 Personality Styles That Perpetuate Anxiety 247

12 Ten Common Specific Phobias 262

13 Dealing with Feelings 283

14 Being Assertive 299

15 Self-Esteem 319

16 Nutrition 343

17 Health Conditions That May Contribute to Anxiety 371

18 Medication for Anxiety 395

19 Meditation 426

20 Relapse Prevention 443

21 Personal Meaning 454

Postscript: A Future of Increasing Anxiety 481

Appendix 1 Helpful Organizations 487

Appendix 2 Resources for Relaxation 489

Appendix 3 How to Stop Obsessive Thoughts 490

Appendix 4 Affirmations for Overcoming Anxiety 492

What People are Saying About This

"A great resource for a holistic approach."
—author of Don't Panic

Reid Wilson

"A great resource for a holistic approach."
—author of Don't Panic

Christopher McCullough

"Extremely well done."
—author of Managing Your Anxiety

Interviews

​Bourne resides in Novato, CA (Greater San Francisco Bay Area).

Editorial Reviews

As a person once challenged by anxiety, and as a professional, I am truly grateful for this book. It is the encyclopedia of healing from anxiety and phobias, not to read all at once, but a resource to reach for that has just what you need each day or each month…. Easy and reassuring to follow…. Life-changing.”
––Mani Feniger, author of Journey from Anxiety to Freedom

Mani Feniger

This is a concise, practical, and comprehensive directory on how to reduce anxiety. A highly regarded and widely known resource.”
—Authoritative Guide to Self-Help Resources in Mental Health

Authoritative Guide to Self-Help Resources in Mental Health

Several generations of counselors and physicians have had the benefit of Edmund Bourne’s intensely researched and extremely handy The Anxiety and Phobia Workbook. I know few colleagues who do not have a copy on their bookshelves that they consult regularly when treating patients suffering with anxiety-related disorders. This book is especially important today as climate change continues to inflame the anxieties of our already-stressed social fabric. The WHO and NIH are all reporting sweeping increases in ‘ecoanxiety.’ The recent APA special report, Mental Health and Our Changing Climate, found that US-based hurricanes more than doubled rates of suicide and suicidal ideation, with nearly 50 percent of the catchment group studied developing a longer-term anxiety or mood disorder such as post-traumatic stress disorder (PTSD). If you don’t already have this updated edition of the ‘gold standard’ in anxiety treatment, now is the time to add it to your clinical armamentarium.”
—Christian R. Komor, PsyD, author of Climate Deadline 2035

Christian R. Komor

Here is the valuable and comprehensive update to a classic in our self-help field. This fast-paced guide unravels the mysteries of anxieties, phobias, and worry, then delivers action-focused ‘how-to’ techniques. With these powerful tools in your hands, you can more than survive, you can thrive.”
—Reid Wilson, PhD, author of Stopping the Noise in Your Head

Reid Wilson

Edmund J. Bourne has refined and expanded on his thoughtful holistic message to those who struggle with anxiety. There are many things you can do to relieve your suffering in order to live a fuller and more meaningful life. I highly recommend this classic resource to anyone suffering with anxiety or a phobia.”
—Michael A. Tompkins, PhD, author of Anxiety and Avoidance, and codirector of the San Francisco Bay Area Center for Cognitive Therapy

Michael A. Tompkins

Edmund Bourne’s anxiety and phobia workbook is a must-read for anyone battling these painful afflictions. He goes beyond his six earlier editions to expand your knowledge on the causes for anxiety and phobias, and to evolve clear, step-by-step prescriptions that you can follow as written or shape into your own personalized program. In this organized, practical, reader-friendly self-help book, Bourne draws from science and his practice to map paths to positive change. Put this information to use to liberate yourself from what is among the worst of all possible feelings.”
—William Knaus, EdD, author of The Cognitive Behavioral Workbook for Anxiety and The Cognitive Behavioral Workbook for Depression, and coauthor of The Cognitive Behavioral Workbook for Anger

William Knaus

Extremely well done.”
—Christopher McCullough, coauthor of Managing Your Anxiety

Christopher McCullough

The best gets better! Bourne refuses to be complacent, and brings his classic book up to date with new topics such as overcoming worry and preventing relapse. This is part informational, part workbook, part repository of practical steps, and part resource directory for all things to do with anxiety, phobias, and even obsessive-compulsive disorder (OCD). An astonishing resource in one volume! Those with anxiety will find much help in these pages.”
—Timothy A. Sisemore, PhD, professor of psychology at California Baptist University, and author of The Clinician’s Guide to Exposure Therapies for Anxiety Spectrum Disorders

Timothy A. Sisemore

This book is a timely and comprehensive update to a classic resource in the field of anxiety and its treatment. The latest edition is very readable, easily understandable, filled with updated information, and should be quite helpful and informative to anyone interested in treating or recovering from an anxiety disorder or a condition marked by anxiety. Many thanks to Ed Bourne for this excellent work!”
—Jeffrey Brantley, MD, psychiatrist; founding faculty member of Duke Integrative Medicine, and founding director of its mindfulness based stress reduction program; author of Calming Your Anxious Mind, and author or coauthor of several other books related to mindfulness practices for health and greater well-being in daily life

Jeffrey Brantley

Ed Bourne has again produced a thoroughly updated revision of his classic book. Incredibly helpful to clients and clinicians, he describes symptoms and updated treatment techniques in detail, and provides plenty of exercises. He covers health conditions that may contribute to anxiety, safety behaviors that perpetuate it, and nutrition, medication, and meditations that reduce it—as well as relapse prevention. He updates descriptions of exposures according to new research. He describes genotypic testing that helps determine the best antidepressant medications for particular individuals. Finally, he has material on identifying values and setting goals, including those based on one’s spiritual life.”
—Lynne Henderson, PhD, founder of the Social Fitness Center; founder and codirector, with Philip Zimbardo, of the Shyness Institute; and author of Improving Social Confidence and Reducing Shyness Using Compassion Focused Therapy and Helping Your Shy and Socially Anxious Client

Lynne Henderson

This book excels not only in explaining the cause and nature of anxiety disorders and phobias but also in describing treatments. Director of the Anxiety Treatment Center in Santa Rosa (California), Bourne emphasizes the cognitive-behavioral model of treatment but includes information on biopsychiatry, intense psychotherapy, and spirituality as additional treatment modalities. This is truly a "workbook," with exercises designed to facilitate recovery, either through private use or in conjunction with professional therapy. If your library already owns the 1990 edition and money is an object, you can probably pass on this revision, which updates the definitions of anxiety and phobia so that they conform with the new DSM-IV diagnostic criteria and includes new information on the biological causes of anxiety and related treatment developments. However, if your collection lacks a good lay reader's book on anxiety and phobia, this is an excellent choice.Jennifer Amador, Central State Hosp. Medical Lib., Petersburg, Va.

Library Journal

“In this sixth edition of The Anxiety and Phobia Workbook, Edmund J. Bourne has refined and expanded on his thoughtful holistic message to those who struggle with anxiety. There are many things you can do to relieve your suffering in order to live a fuller and more meaningful life. I highly recommend this classic resource to anyone suffering with anxiety or a phobia.”
—Michael A. Tompkins, PhD, author of Anxiety and Avoidance and codirector of the San Francisco Bay Area Center for Cognitive Therapy


“Edmund J. Bourne’s book is chock-full of tested ideas and exercises that practically anyone who suffers from anxieties and fears can put to immediate use to get relief from anxiety and prevent it from coming back.”
—Bill Knaus, EdD, author of The Cognitive Behavioral Workbook for Depression and The Cognitive Behavioral Workbook for Anxiety


“Since Bourne sees anxiety as ‘stress over time,’ the twenty-five years of success for his book has given ‘help over time.’ This new sixth edition takes the best and makes it better by incorporating recent developments in understanding the nature and treatment of anxiety. Comprehensive in every way, it is a one-stop shop for persons with anxiety, and an invaluable and unparalleled resource for clinicians working with them.”
—Timothy A. Sisemore, PhD, director of research and professor of counseling and psychology at Richmont Graduate University and author of Free from OCD




“In this updated version of a classic, Edmund J. Bourne guides us carefully through a wealth of information on anxiety, anxiety disorders, and phobias. Thorough and articulate, he covers solid fundamentals, from careful descriptions of symptoms to current treatments. He includes information on medication and nutrition, and self-help strategies for each area of difficulty. A must-read for anyone struggling with anxiety and a great resource for therapists, the book is an excellent contribution to the field.”
—Lynne Henderson, founder of the Social Fitness Center and founder and codirector, with Philip Zimbardo, of the Shyness Institute


“As a person once challenged by anxiety, and as a professional, I am truly grateful for this book. It is the encyclopedia of healing from anxiety and phobias, not to read all at once, but a resource to reach for that has just what you need each day or each month … easy and reassuring to follow …  life-changing.”
––Mani Feniger, author of Journey from Anxiety to Freedom


“This is a concise, practical, and comprehensive directory on how to reduce anxiety. A highly regarded and widely known resource.”
—Authoritative Guide to Self-Help Resources in Mental Health, Revised Edition


“A great resource for a holistic approach.”
—Reid Wilson, author of Don’t Panic


“Extremely well done.”
—Christopher McCullough, author of Managing Your Anxiety

From the Publisher