The Worry Workbook: CBT Skills to Overcome Worry and Anxiety by Facing the Fear of Uncertainty

The Worry Workbook: CBT Skills to Overcome Worry and Anxiety by Facing the Fear of Uncertainty


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Written by two psychologists and experts in anxiety, The Worry Workbook provides powerful, evidence-based tips and tools to help you challenge your fears, build a tolerance for uncertainty, and find relief from worry.

Are you plagued by persistent worry? Do you have trouble making everyday decisions? Are you a perfectionist exhausted from trying to meet unreasonably high standards? Do you procrastinate important tasks? All of these problems could be caused by the same thing: an intolerance for uncertainty in the face of new challenges or unpredictable outcomes.

Everyone worries from time to time—it’s unavoidable. But chronic worrying, anxiety, and fear can also take a hefty toll on your health, happiness, and relationships. If you’re someone who worries about what might happen if you try something new, you aren’t alone! Many people lose sleep over “what ifs”—leading to difficulty making decisions, avoiding new situations, trouble with relationships, and missing out on life’s adventures! So, how can you overcome this fear and start living your best life?

While there are many self-help books and workbooks that tackle worry and anxiety, The Worry Workbook is the first to provide guidance for overcoming the fear of uncertainty. With this guide, you’ll find concrete exercises and step-by-step instructions to help you identify your fear of uncertainty—whatever it is—and challenge it using powerful cognitive behavioral therapy (CBT) practices like self-assessment, self-monitoring, and behavioral experiments.

Chronic worrying can affect all aspects of your life. This book will help you target your fears and worries, tolerate uncertainty, and trust your own judgment and abilities in the face of doubt.

Product Details

ISBN-13: 9781684030064
Publisher: New Harbinger Publications
Publication date: 05/01/2018
Pages: 208
Sales rank: 455,226
Product dimensions: 8.00(w) x 10.00(h) x 0.45(d)

About the Author

Melisa Robichaud, PhD, is a clinical psychologist and cofounder of the Vancouver CBT Centre. She holds adjunct clinical faculty and clinical associate positions in psychology and psychiatry at the University of British Columbia and Simon Fraser University. Robichaud specializes in the treatment of anxiety with an emphasis on generalized anxiety disorder (GAD), and is on the scientific advisory board of AnxietyBC, as well as current president of the Canadian Association of Cognitive and Behavioural Therapies. For over a decade, she has provided workshops and training to both mental health professionals and the public on the treatment of GAD, and has published numerous book chapters and scientific articles on the subject.

Kristin Buhr, PhD, is a registered psychologist and director at the North Shore Stress and Anxiety Clinic in North Vancouver, BC, Canada. She is a lead consultant for AnxietyBC, where she has developed numerous self-help resources for adults, parents, and teens coping with worry and anxiety, including MindShift, an anxiety management app for youth and young adults. Buhr specializes in the evidence-based treatment of anxiety and mood disorders in adolescents and adults, and regularly provides training and educational workshops on mental health issues.

Foreword writer Martin M. Antony, PhD, is coauthor of The Shyness and Social Anxiety Workbook and more.

Table of Contents

Foreword Martin M. Antony, PhD vii

Introduction 1

1 The Problem with Worry 5

What Is Worry? 5

Understanding the Worry Cycle 7

Identifying Your Worry Fingerprint 12

When Is Worry a Problem? 15

2 Why Do We Worry? 19

Understanding the Fear of Uncertainty 19

The Influence of Beliefs About Uncertainty 22

Understanding Intolerance of Uncertainty Triggers 26

Deciding When to Take Risks in Life 29

3 Safety Behaviors: Fear of Uncertainty in Action 33

Understanding Safety Behaviors 33

Identifying Your Own Safety Behaviors 35

4 Is Uncertainty Dangerous? Testing It Out 47

Testing Out the Dangers of Uncertainty 47

Conducting Behavioral Experiments 49

5 Strengthening Your Tolerance for Uncertainty 65

Uncertainty Experiments 65

Tolerating Uncertainty Workouts 73

6 Facing the Uncertainty in Perfectionism 81

What Is Perfectionism? 81

The Problem with Perfectionism 83

Behavioral Experiments Targeting Perfectionism 90

Developing Healthy High Standards 102

Learning to Be "Good Enough" 105

7 Facing the Uncertainty in Decision Making 109

The Challenge of Decision Making 109

Behavioral Experiments Targeting Decision Making 117

Becoming a Good Decision Maker 133

8 Facing the Uncertainty in Anxiety Disorders 135

Uncertainty in Anxiety Disorders 135

Generalized Anxiety Disorder 137

Social Anxiety Disorder 141

Obsessive-Compulsive Disorder 146

Illness Anxiety Disorder 151

When to Seek Professional Help 169

9 Inviting Uncertainty into Your Life: Accepting Risk and Building Self-Confidence 171

Facing Uncertainty in the Long Term 171

Embracing Uncertainty: Risk and Rewards 179

Learning to Trust Yourself 184

Acknowledgments 187

References 189


Robichaud resides in Vancouver, Canada; Buhr resides in North Vancouver, Canada.

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