The Anxiety Workbook: A 7-Week Plan to Overcome Anxiety, Stop Worrying, and End Panic

by Arlin Cuncic MA

Overview

Take control of your anxiety—one week at a time.

If you feel overwhelmed, stuck in constant worry, or exhausted by panic, you're not alone—and you're not powerless. The Anxiety Workbook offers a compassionate, structured, 7-week plan to help you break the cycle of anxiety and reclaim your life with confidence.

Developed for real-world use, this workbook blends expert-backed strategies with straightforward exercises designed to reduce anxiety symptoms, reframe unhelpful thought patterns, and build mental resilience. Whether you're battling daily stress or facing panic attacks, each weekly chapter builds on the last, guiding you toward lasting emotional calm.

Practical relief in just minutes a day—These easy-to-follow exercises help reduce anxiety symptoms quickly and sustainably through clear weekly lessons and self-reflection tools.

An evidence-based method—Discover research-supported advice and exercises based in cognitive behavioral therapy (CBT).

Lasting change—Develop skills you'll carry long after the 7 weeks are over, with writing prompts, exercises, and action plans that empower transformation.

The Anxiety Workbook gives you the tools you need to manage your anxiety so you can feel and function better.

Product Details

ISBN-13:	9781623159733
Publisher:	Callisto Publishing
Publication date:	09/26/2017
Edition description:	Workbook
Pages:	228
Product dimensions:	7.50(w) x 9.20(h) x 0.80(d)

About the Author

ARLIN CUNCIC, MA is the author of Therapy in Focus: What to Expect from CBT for Social Anxiety Disorder. Since 2007, she has worked and written extensively to raise awareness for Social Anxiety Disorder (SAD). Through her background in clinical psychology, she hopes to make a difference in the lives of others.

Table of Contents

Foreword vi

Introduction ix

Part 1 Getting Started

Chapter 1 Understanding Anxiety 3

Chapter 2 The Cognitive Behavioral Approach 16

Part 2 Taking Action

Week 1 What Ails You? 28

Week 2 Identify Your Thought Patterns 51

Week 3 Breaking Away from Negative Thought Patterns 74

Week 4 Procrastination, Panic, and Worry: Getting Free of Things That Hold You Back 98

Week 5 Practicing Behavior: Getting Back to Life and Facing Your Fears 121

Week 6 How to Practice Relaxation and Mindfulness 146

Week 7 Coming Full Circle 168

Conclusion In the Long Term 185

Appendix A Tracking Your Progress 187

Appendix B Blank Forms 192

Resources 197

References 202

Index 209

Editorial Reviews

"There are so many books out there that claim to help you understand and manage your anxiety. What makes this one different? It is accessible and straightforward, and offers motivation to complete the work of healing. Ms. Cuncic also incorporates a mind/body approach, providing resources for physiological and nutrition-based relaxation strategies. Having practiced as a Clinical Psychologist for years I am excited to be able to recommend this book to my patients."—Tatiana Zdyb Ph.D., M.A., C. Psych, Clinical Psychologist

"After years of working with experts in the field and writing on the topic of anxiety, Arlin Cuncic has collected all her knowledge into this workbook. Within, she outlines powerful CBT tools that will help you not only better understand your anxiety but learn what you can do to overcome it."—Jennifer Shannon, LMFT, Author of Don’t Feed Your Monkey Mind; How to Stop the Cycle of Anxiety, Fear & Worry

“The Anxiety Workbook is not a voluminous, encyclopedic resource on anxiety treatment, and that's a good thing. If you're struggling with anxiety you may be suffering from information overload and not know where to start on the problem. The Anxiety Workbook covers the most important, need-to-know, proven concepts for dealing with anxiety and panic over a concise, seven-week self-help course that anyone can get started on right away.”—Chris MacLeod, MSW, author of the Social Skills Guidebook

“This book offers an engaging, lucid and practical road map for understanding and taking charge of one’s own anxiety. Laid out as a seven-week program, it offers both the clarity and depth to usefully guide the anxiety sufferer along that journey. It is a valuable complement to therapy, but can also serve as a stand-alone beginning to help those grappling with various types of anxiety, and face these symptoms in more adaptive, healthy and compassionate ways.”—Steven Gans, MD, Assistant Professor of Psychiatry, PT, Harvard Medical School

From the Publisher