The Anxiety & Phobia Workbook, Fourth Edition

A lot of self-help books are hit or miss because they give you one or two strategies for solving a problem. Not so with this book- that’s because its a workbook. This means the book takes a problem, and gives you MANY different strategies and ways of solving it. I’m a big fan of workbooks, simply because there’s something for everyone. If you don’t like strategy “A”, well, then just move on and try strategy “B” or “C”. Here’s a few more specifics about the book…

-you take a self diagnosis questionnaire to help you identify which anxiety disorder you may be dealing with

-you will learn about the causes of anxiety disorders, including triggers and maintaining causes

-the book proposes a multi-level comperehensive approach that addresses different levels of contributing causes (physical, emotional, behavioral, mental, interpersonal, whole-self, and spiritual

-you can use the weekly practice records to monitor your own program

-the bulk of the book is esentially a bunch of strategies that you can choose from, such as breathing exercises, desensitization, physical exercise (also recommend Exercise Beats Depression for more on that), self-talk, and visualization

As you can see, the book takes a very comprehensive approach to getting the reader better and most are bound to find at least find one or two techniques that will really hit the nail on the head. Five stars easy.

Rating: 5 / 5

If you or someone you know suffers from a panic disorder, anxiety, OCD, or phobias (especially agoraphobia and social phobias), you must read this book. It is THE best source of information and practical help I have ever seen on the subject.

The book contains a wide array of topics: causes of anxiety, coping with attacks, pharmaceutical treatments, holistic treatments, psychological approaches, nutrition, relaxation, where to find support, how to give support… the book would be worth triple its price just for the richness of information Dr. Bourne has compiled.

Add to that the excellent workbook exercises and techniques, and you have a truly indispensable resource.

I was very pleased with the presentation of the material. This book is not overflowing with warm and fuzzy, touchy-feely reassurances like many “self-help” books. Instead, it has proven, practical, self-paced techniques and exercises which you can use in your daily life, presented in a clear and easy-to-digest format. It’s not a dry textbook, and it’s not a bit of pop-psychology fluff — this is a powerful tool for anyone whose quality of life has diminished because of anxiety and fear.

Good luck!
Rating: 5 / 5

Did you know that anxiety disorder is fairy common and affects approximately one out of every ten people in the United States at any given time. Could we all be living under too much stress? I think so.

“Research conducted by the National Institute of Mental Health shows that anxiety disorders are the number-one mental health problem among American women and are second only to alcohol and drug abuse among men.”

Have you ever felt panicky?

Are you fearful of entering certain places?

Are you anxious in social situations?

Do you feel apprehensive for extended periods of time?

This workbook is a practical guide that offers help to anyone struggling with panic attacks, agoraphobia, social fears, generalized anxiety and obsessive-compulsive behaviors. Dr. Edmund J. Bourne, Ph.D. is a psychologist and author who specializes in the treatment of phobias and other anxiety disorders.

Some of the Topics Include:

Causes of Anxiety Disorders

Visualization for Anxiety

Overcoming Negative Self-Talk

Real-Life Desensitization

Coping with Panic Attacks

Imagery Desensitization

Identifying and Expressing Feelings

Existential and spiritual Perspectives on Anxiety

Changing Mistaken Beliefs

Relaxations Techniques

Physical Exercise

Asserting Yourself

Nutrition

Medication

How to Create Your Own Recovery Program

Self-Esteem (including creating a relationship with your inner child)

This book emphasizes that anxiety can be a result of cumulative, long-term stress and there is a focus on adopting lifestyle changes to promote a more relaxed, balanced and healthy approach to life.

The chapter on Relaxation gives some great advice. Simple techniques like breathing properly or visualizing yourself in a peaceful scene can give immediate relief. There are lists of coping statements you can say to yourself to encourage calmness when you feel panic symptoms coming on. The list of 57 affirmations help you counter mistaken beliefs. Like, you tell yourself that you are responsible and in control of your life or you are willing to accept yourself the way you are and will take small steps to recover at your own pace.

I also liked the “Self-Nurturing Activities” which is a fun list of activities to make yourself feel good. Something as simple as taking a warm bath to sleeping out under the stars. The “Life Events Survey” is very interesting. The Death of a spouse, divorced, marital separation or being fired from work are at the top of the stress scale. Christmas comes in at 12 on the stress score as compared to 29 when you have trouble with inlaws.

For example: If you got married, changed to a different line of work, changed residence, and took two vacations, your total stress score would be at 132.

According to this chart, my current stress level is at 143. So, I am below the level of cumulative stress. Between 150 and 300 you would be suffering from chronic stress depending on how you perceived and coped with any particular life events.

I would recommend this book to anyone who is dealing with:

Panic Disorder

Agoraphobia

Social Phobia

Obsessive-Compulsive Disorder

Post-Traumatic Stress Disorder

Acute Stress Disorder

Food Allergies

“But do not distress yourself with imaginings. Many fears are born of fatigue and loneliness. Beyond a wholesome discipline, be gentle with yourself.” -Desiderata by Max Erhmann

The most comprehensive book I’ve seen on

this subject!

~The Rebecca Review
Rating: 5 / 5

I have suffered from panic attacks for 15 years. I read and utilized this workbook over five years ago. It was a temporary diversion, but not much help above that.
I continued to suffer until my anxiety and panic attacks virtually rendered me unable to drive, which of course leaves one unable to do much of anything. So my agoraphobic self startd reading every panic book on the market in addition to medication and therapy. I found all of the books to be out of touch with what I was feeling. They contained, as this one does, great clinical explanations, alternative therapies, etc. But that does not help in the middle of a panic attack. Then I attended an anxiety group meeting and was overwhelmed at the number of people who said “Read Claire Weekes!” Her books were old, so I hadn’t bothered with them, I was sooooooooo wrong.
If you suffer, PLEASE read Dr. Claire Weekes books. She wrote two quite a number of years ago, so the jargon is outdated but her approach is anything but.
Her books are the only panic books on the market that can be read in the middle of an attack and actually help. In addition, absorb what she writes, listen to it, learn from it and you will be able to live at peace with your panic attacks because they stop coming. Not a cure, really, I don’t think there is one. But it’s the closest thing to a magic pill we anxiety sufferers have, aside from xanax. And Dr. Weekes is better.
Rating: 1 / 5

If you want to outline a self-help recovery plan for your anxiety disorder, this is the book to get. Bourne explains each anxiety disorder, helps you figure out if you have one, and then provides the tools you need to get well.

Each chapter focuses on a different skill to learn. When designing your plan, you can decided which skills you need to learn. Skills range from better nutrition to improved self-esteem. You can learn relaxation techniques, assertiveness and more.

With each skill, Bourne presents numerous options for learning. If one way doesn’t work for you, try another. Bourne’s methods are based on a large library of resources, and he cites further reading suggestions at the end of each chapter.

With your therapist or on your own, you can easily begin recovery now.

Cathleen Henning
http://panicdisorder.miningco.com
Rating: 5 / 5