Overcome anxiety, fear, and worry—and start living the life you want.
If you suffer from an anxiety disorder, you aren’t alone. Anxiety is at epidemic levels. Fortunately, there are effective—and fast—techniques you can use to break free from worry and get back to the things that matter to you. This workbook offers a comprehensive collection of simple treatment strategies to help get you started.
InThe Anxiety Skills Workbook, you’ll find tons of tips and tricks for managing your anxiety and worry using cognitive behavioral therapy (CBT) and mindfulness. Based on the evidence-based treatment model developed at the Center for Anxiety and Related Disorders at Boston University—one of the premier anxiety centers in the world—this book will help you understand and effectively deal with anxiety and worry anytime, anywhere.
The unique “module” format of this workbook allows you to focus on your own individual anxiety and worry patterns. While it is recommended that you take a chronological path through the material, the pacing and length of each module allows for flexibly adapting to your individual needs. In other words, you can use this book however you like—whether that means starting at the beginning, middle, or end. Choose what works for you.
With this unique workbook, you’ll learn better ways to cope with your anxiety, so you can get back to living your life.
Stefan G. Hofmann, PhD, is a professor in Boston University’s department of psychological and brain sciences clinical program, where he directs the Psychotherapy and Emotion Research Laboratory (PERL). His research focuses on the mechanism of treatment change—translating discoveries from neuroscience into clinical applications, emotions, and cultural expressions of psychopathology. He is past president of the Association for Behavioral and Cognitive Therapies (ABCT), and the International Associationfor Cognitive Psychotherapy (IACP). He is also editor in chief ofCognitive Therapy and Research, and associate editor ofClinical Psychological Science. He has authored numerous books, includingAn Introduction to Modern CBT andEmotion in Therapy.
Foreword writer Judith S. Beck, PhD, is director of the Beck Institute for Cognitive Behavior Therapy, clinical associate professor of psychology in psychiatry at the University of Pennsylvania, and past president of the Academy of Cognitive Therapy. Daughter of influential founder of cognitive therapy, Aaron T. Beck, Beck resides in Bala Cynwyd, PA. She is author ofThe Beck Diet Solution.
“The Anxiety Skills Workbook, by world-leading expert on anxiety Stefan Hofmann, is an excellent, up-to-date guide for those suffering from anxiety. Following the clear, powerful, and concise techniques outlined in each chapter, the reader will have all the tools needed to conquer anxiety. Step by step, you will learn how to acquire skills in relaxation, mindfulness, challenging negative thoughts, coping with worry, and confronting avoidance. Each chapter provides easy-to-use exercises that can help you reverse your anxiety. This book will make a difference in your life!”
—Robert L. Leahy, PhD, director of the American Institute for Cognitive Therapy, and author of The Jealousy Cure
“Millions of people in North America and around the world spend billions of dollars each year in vain attempts to suppress and escape the ravages of severe anxiety. In this brief, easy-to-read workbook, one of the foremost authorities on anxiety in the world, Stefan Hofmann, lays out several relatively simple, straightforward, and proven strategies based on the latest cutting-edge research to face life’s daily challenges with confidence rather than fear. By individually tailoring these strategies to their own situation, everyone suffering from anxiety should benefit.”
—David H. Barlow, PhD, ABPP, professor of psychology and psychiatry emeritus, and founder of the Center for Anxiety and Related Disorders at Boston University
“This workbook could be a game changer for those struggling with anxiety. It is packed full of the latest evidence-based knowledge and treatment strategies that target key symptoms of anxiety. Written by Stefan Hofmann, a world-renowned researcher and clinician in the treatment of anxiety disorders,The Anxiety Skills Workbook presents modular, step-by-step instruction on how to deal with the root causes of persistent anxiety. Readers will find the case examples, uncomplicated worksheets, and straightforward explanations a refreshing departure from a crowded field of self-help books on anxiety.”
—David A. Clark, PhD, professor emeritus in the department of psychology at the University of New Brunswick in Canada, and author ofThe Anxious Thoughts Workbook
“Tens of millions of people have benefitted from cognitive and behavioral therapies to develop a new relationship with anxiety. Stefan Hofmann is a world-leading scientist and practitioner, and presents here an easy-to-use anxiety skills workbook that is firmly grounded in the latest research. The evidence is clear: it’s not what happens to us, but rethinking the ongoing stresses and events that happen in life, as well as our beliefs about emotions, worry, and replacing past memories with experiences of accomplishment in tricky situations that helps us to grow. Anyone wanting to alleviate their anxiety should read this book.”
—Nikolaos Kazantzis, PhD, associate professor at Monash University in Australia, coauthor ofThe Therapeutic Relationship in Cognitive Behavioral Therapy, and coeditor ofUsing Homework Assignments in Cognitive Behavior Therapy
“Many self-help books tend to overwhelm readers with endless lists of worksheets to be completed, and suggestions for too many ‘homework exercises.’ This book is refreshingly different. It helps readers to quickly zero in on the most important issues common to all anxiety problems. Each chapter teaches the reader just a few exercises that were carefully selected based on what the latest scientific research has shown repeatedly to be effective in the treatment of anxiety. Rather than feeling like victims of anxiety, these exercises will empower readers to move with anxiety rather than struggling against it, thus making them feel less like victims of anxiety and more in charge of their lives. If you’re looking for a bare-bones workbook to help you deal with anxiety more effectively, this workbook will be perfect for you.”
—Georg H. Eifert, PhD, professor emeritus of psychology at Chapman University, and coauthor ofTheMindfulness and Acceptance Workbook for Anxiety
“Stefan Hofmann is an expert in the areas of anxiety, fear, and worry, and his outstanding book will teach you how to help yourself with cognitive behavioral as well as mindfulness treatment strategies. This book is filled with clear and practical advice that will guide your journey toward a better life.”
—Sabine Wilhelm, PhD, professor at Harvard Medical School, and chief of psychology at Massachusetts General Hospital
“This book combines a range of effective strategies that have been studied for decades with newer approaches for understanding and treating anxiety and related problems. It’s clearly written, well organized, and filled with helpful tips and tools to stop anxiety in its tracks. The best way to overcome anxiety is to change the thoughts and behaviors that keep it alive. This book will show you how to do exactly that. I recommend it highly!”
—Martin M. Antony, PhD, ABPP, professor in the department of psychology at Ryerson University in Canada, and coauthor ofThe Shyness and Social Anxiety Workbook
“If you are anxious, you know your problem from the inside out—so why use a one-size-fits-all approach if you can instead learn to do what fits your needs? Written by one of the world’s leading experts on cognitive behavioral approaches to emotion, this workbook takes some of the most effective skills for addressing anxiety and breaks them down into bite-sized modules that you can learn and use either as an overall package or as stand-alone strategies. Research suggests that these modules—these micro-skills—are highly effective and worth your effort to learn. Highly recommended.”
—Steven C. Hayes, PhD, Foundation Professor in the department of psychology at the University of Nevada, Reno