The Anxiety and Phobia Workbook

by Edmund J. Bourne PhD

Overview

The must—have, unparalleled, essential resource for people struggling with anxiety and phobias—now in its 8th edition with more than 1.4 million copies sold.

Living with anxiety, panic disorders, or phobias can make you feel like you are helpless, stuck, and that you don’t have control of your life. Packed with the most effective skills for assessing and treating anxiety, this evidence—based workbook contains the latest clinical research to help you tackle the fears that hold you back.

Written by Edmund Bourne—a leading expert in the treatment of anxiety disorders—and recommended by therapists worldwide, this fully revised and updated 8th 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’ll also find new, cutting—edge information on climate anxiety, health anxiety, coping with uncertainty about the future, and more.

In the book, you’ll discover an array of evidence—based tools for quieting worry, ending negative self—talk, and taking charge of your anxious thoughts, such as:

• Relaxation and breathing techniques
• Strategies for coping with panic attacks
• Exposure therapy for phobias
• Lifestyle, exercise, mindfulness, and nutrition tips

 

Originally published in 1990, this eighth edition explores the unique challenges and stressors we face today, and offers a message of courage, optimism, and hope to help you quell your anxiety and envision a better future.

Whether you suffer from anxiety and phobias yourself, or are a mental health professional working with this population, this workbook provides the latest treatment solutions for overcoming the fears that stand in the way of living a meaningful and happy life.

Product Details

ISBN-13:	9781648485572
Publisher:	New Harbinger Publications
Publication date:	07/01/2025
Edition description:	Eighth Edition
Pages:	488
Product dimensions:	8.00(w) x 9.70(h) x 1.20(d)

About the Author

Edmund J. Bourne, PhD, has specialized in the treatment of anxiety, panic, phobias and other stress—related disorders for more than three decades. His self—help books have reached more than a million people and have been translated into numerous languages.

Bourne currently resides in San Diego, CA. While partly retired, he speaks with telephone clients for brief therapy. For information, please visit his website www.helpforanxiety.com. Further information about Bourne’s work in the anxiety field may be found at this site.

For Bourne’s work outside the field of anxiety disorders relating to philosophy, please visit his website at www.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

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

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.”
—William Knaus, EdD, author of The Cognitive Behavioral Workbook for Depression and The Cognitive Behavioral Workbook for Anxiety

William Knaus

Any who’ve struggled with panic attacks and fears will find this packed with self—help exercises and guidelines to overcoming anxiety and stress, from understanding how to assert oneself to creating a positive recovery strategy.”
—Midwest Book Review

Midwest Book Review

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

Several generations of counselors and physicians have had the benefit of Edmund Bourne’s intensely researched and extremely handy The Anxiety & 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 World Health Organization (WHO) and National Institutes of Health (NIH) are all reporting sweeping increases in ‘ecoanxiety.’ The recent American Psychological Association (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 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

The best gets better! Bourne refuses to be complacent, and brings his classic book up to date with new topics…. 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

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

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

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

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

Christopher McCullough

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

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

“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