The Anti-Anxiety Therapy Notebook
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Cognitive Behavioral Therapy can help you manage stress, reduce anxiety, and become more aware of your thought patterns. This easy-to-use notebook will guide you through the process of identifying and changing unhelpful thought patterns so you can feel better.
What's changed in this edition:
- An extra page of blank journaling right after the thought log entry. This way, you can continue processing the situation through more free-form journaling before reflecting on the Note From a Therapist.
- The interior page colour has been changed to a sky blue.
- Increased the opacity of the text colour to help with legibility.
WHO IT HELPS:
Sometimes you can feel anxious or stressed and not know why. The Anti-Anxiety Notebook is a playbook for immediately addressing what's causing your stress—giving you a sense of greater control over your emotions.
HOW IT WORKS:
Step 1: Set your intentions. At the start of The Anti-Anxiety Notebook, you'll check-in on your anxiety and set intentions for what change you want to see and feel. Plus, read helpful therapist tips to get started journaling right away. Knowing what you want to get out of The Anti-Anxiety Notebook will help you build self-awareness, motivation, focus—and track progress and growth—as you begin using the tools of Cognitive Behavioural Therapy.
Step 2: Learn about the tools that work best to support you in that moment. We want to empower you with research and mental health knowledge about your lived experience with anxiety. Take some time to skim through the introduction and resources in the back to orient yourself to the journaling experience. When we understand how or why a tool or method works, we're often much better equipped to put it into practice. Our therapists distilled some of the best practices for anxiety so you can contextualise your day-to-day journaling practice in proven methods.
Step 3: Using the structured journal entries daily and after stressful situations can help you cope with stress, anxiety, and depression. Each journal entry is designed for you to use daily for ongoing reflection, or for when you need it. They're meant to take the pressure off by giving you helpful prompts and options for how you want to journal. Most of us have tried (and struggled) to insert a daily journaling exercise into our routines. Instead, the journal is here when you need it, so it never feels forced or like a chore.
Step 4: Reflect on your therapy experience with thoughtful notes crafted by therapists, for you. Each journal entry includes a Note From a Therapist with open space for continued writing. These are therapist-crafted tips, prompts, and guidance to help you cultivate deeper self-awareness and more “aha!” moments. Once you've had a chance to process and reframe your stressful situation, the reflection gives you a chance to take a step back and think about the bigger picture.
The purpose of this journal is to help you feel better by guiding you through the tools therapists and researchers consider the most effective for anxiety and mental health. It is designed to give you full autonomy; you can start however you want, go in order or not, and pick up whenever or wherever.
We generally recommend using the journal entries whenever you feel anxious or stressed in order to best identify, track, and improve patterns in your thinking.
- This notebook is filled with 272 pages of 75 gsm cream paper for a smooth & fluid writing experience.
- 100 Journal Entries you can use whenever you feel stressed or anxious.
- Structured exercises which been proven to help you feel less anxious and track patterns.
- 5 Check-Ins covering different therapy tools for anxiety.
- 100+ notes and tips from therapists throughout the notebook to help guide and encourage reflection.
- 8.5 x 5.5 x 0.63 inches
- ~ 382 grams
This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counselling is needed, the services of a competent professional should be sought. Tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:
All Emergencies - 995
Samaritans of Singapore (SOS) - 1800-221-4444
Institute of Mental Health (Emergency helpline 24hrs service) - 6389 2222
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