This Is What Anxiety Looks Like: Relatable Stories, Targeted Solutions, and CBT Skills for Lasting Relief

by David A. Clark

Proven-effective tools for when you feel like the world is closing in on you.

Anxiety has many faces. It can look like chronic avoidance, rumination, fear of uncertainty, reassurance seeking, catastrophic thinking, or fear of losing control. There’s more than a dozen recognized categories of anxiety, but they all have one thing in common—they all get in the way of living your life. Your work suffers, your family suffers, you suffer. But you don’t have to. Written by psychologist and anxiety expert David A. Clark, this essential guide offers targeted, proven solutions to take charge of your anxiety—and your life.

This is What Anxiety Looks Like dives right into relatable case studies, using a story-based approach to help you overcome the 13 most common causes of anxiety, so you can live with less worry and fear. Drawing on powerful and evidence-based cognitive behavioral therapy (CBT), and grounded in decades of research and clinical experience, Clarke offers real-world tips and strategies to help you find the relief you’re seeking—starting right now.

With this guide, you’ll also learn to:

Identify the disturbing thoughts and habits that make your anxiety worse
Use targeted skills to manage your symptoms
Break the cycle of anxiety, worry, and catastrophic thinking
Find lasting calm and peace of mind

In our increasingly uncertain world, there’s plenty to worry about. But you can move past the mental habits that shape your anxiety—no matter what it looks like. This book will help you get started today.

Genres: Self Help, Psychology, Nonfiction, Audiobook, Mental Health

168 pages, Paperback

Published November 1, 2024

Reviews

[Halle Gale · Rating 4 out of 5]

Listened to as an audiobook. Quick read. Good insight to the many forms anxiety can take for different people & good tips to handle “in the moment” anxiety

[Rhea · Rating 3 out of 5]

Let me start my saying that I went into this book completely blind. I actually wanted to read a book about generational trauma, but while searching my library for it, this book was available instead.

I have anxiety, so I thought, "Why not? Maybe it'll help a bit."

Each chapter looks at a different facet of anxiety, whether that be the overthinkers, the ruminators, the worst-case scenario makers, the everything-is-my-faulters, etc. (My words, not his) And following that, he has his recommendations and his many, many references to the website that the worksheets/exercises are under. (As an audiobook listener, I cannot even recall what that website was even named)

I listened to this as an audiobook while I was multitasking, so not all my attention was on this book. Some of the tips were useful (suggestions on how to reframe thoughts). Other times, it was a bit... odd.

Again, not all my attention was on this book, but one section about catastrophizing stated that you should write down your "dream" goal (ex. scared to go to college? What is your dream scenario that can happen at college?), and then recognize that the dream scenario will most likely never happen, but at least the less desirable option is tolerable to you.

And that? That sounds a lot like giving up on your dreams. "Oh, so you hope that everything will go perfectly well and that your life will be sunshine and rainbows? Hate to burst your bubble, but it'll probably suck. But at least it will suck at a level that you can tolerate. Woo!" So instead of going into the situation with high hopes, you go into the situation of, "Everything will suck, but not too badly." Which, wow. Talk about a negative mindset.

Let's take a look at another character/scenario. So there's a guy who thinks the entire world is his responsibility. Dad fell off a ladder? His fault. Wife got a flat tire? His fault. A fire started across the world? Somehow it's his fault.

So the tip was make a list of all the factors that contribute to the event, and identify how likely it was to have caused the event. For example, the dad's decision to get on the ladder? Probably 60% dad's fault. What about the old rickety ladder itself? Probably 20% at fault. And go alllll the way down the list until you get to yourself. You not telling your dad that getting on the ladder is not a good idea? How many percentage points are left? 1%? Okay, guess you're 1% at fault then. Probably wasn't your fault then and you're overreacting.

I'm not saying that's a bad idea or coping strategy. But the issue I had was when he started talking about whose fault it was for his wife's flat tire. Again, not all my attention was on this book, so forgive me if some information is wrong. But the main thing was that it's not the husband's responsibility to ensure all the tires are safe and sound day in and day out. After all, what if there was broken glass on the road? Or nails that could have punctured the tire? If anything, the fault lies with the person who was driving the car: his wife.

Yeah, no. That doesn't vibe with me. Instead of exploring how sometimes accidents happen or are out of our control (Can you control the road conditions? Can you control nature? Can you control junk on the road?), you assign blame to someone else. Wife's at fault. Obviously, she should have been able to see that her wheels were messed up and not driven, or that there was a nail on the road, and she obviously should have known better.

Accidents happen. You can do all you can to mitigate the risks, to avoid catastrophe as much as possible, but things slip through the cracks (Ever heard of the Swiss Cheese Model?). People are not infallible. Life does not align perfectly with all the dominoes falling into place. And it just doesn't do to displace the blame from yourself to someone else, when sometimes things just happen. If this husband blames his wife and [i]verbalizes it[/i], that can lead to bitter feelings and animosity. "Why didn't you see the nail on the road? Why didn't you avoid it?"

I do agree that you shouldn't blame yourself for all of the world's woes. At the same time, displacing the blame onto other people is not the way to go, especially for accidents that sometimes just happen. You can't change the past. Placing blame on a dad for climbing a ladder (Injured dad + blame for bad decisions =/= good times or even a good recovery), or to fault on a wife for a flat tire, none of that is useful for the other people in this guy's life.

Oh. And the OCD chapter. AKA: the germaphobe chapter. When you get past all the ins and outs of ritualizing handwashing and ways to get past it, then the author mentions something else. You know all those "neutralizing agents" that people suggest for anxiety? Thought stopping, reframing thoughts, meditation, think positive outcomes? Yeah, if those are "neutralizing" your anxiety, they could actually be contributing to your anxiety and you're actually just using them as a crutch which is hindering your recovery. You should consider throwing all that to the curb and getting help from a professional.

Anyways. 2.5 stars, rounded up because this was a short audiobook (a little less than 5 hours), and it wasn't as painful as some books I've slogged through. All in all, some tips are useful. Some just suck. Read this with a grain of salt, use your critical thinking skills, don't take everything as gospel. Pick out the bits that are useful to you, and discard the rest. Everyone's anxiety is different. Everyone's journey is different. There is not a one-size fits all model.

[Roman · Rating 3 out of 5]

Дэвид Кларк: «Вот так выглядит тревога»
В оригинале: David Clark: “This is what anxiety looks like”

Читается легко. Часть мыслей перекликается с книгами по ACT.

Тревога неизбежна. Экспозиция — наше всё. Возможности контролировать мысли далеки от желаемых. А попытки игнорировать какие-то мысли приводят к ещё большему их воспроизведению.

Книга показывает как по-разному тревога может выражаться. И даёт практики для совладания с этими проявлениями.

Упражнения в приложении к книге почти не делал, какие-то делаются неделями, какие-то неактуальны.

[Alex · Rating 5 out of 5]

As a Certified Public Accountant (CPA), I deal with numbers and financial statements daily. However, this book provided me with a profound, refreshing perspective on something not captured by spreadsheets—human emotion, particularly anxiety.

"This is what anxiety looks like" is a comprehensive, empathetic exploration of anxiety, shedding light on its various forms and the impact it has on individuals' lives. Through clear and engaging language, he demystifies the often misunderstood world of anxiety, making it accessible to readers from all walks of life, including those in high-stress professions like mine.

What I appreciated most about this book is Clark's ability to blend scientific research with relatable personal anecdotes. His insights into the physiological and psychological aspects of anxiety are enlightening, and his practical advice on managing and coping with anxiety is invaluable. As someone who often finds myself in high-pressure situations, the strategies and techniques Clark shares have been instrumental in helping me maintain my mental well-being.

Moreover, Clark's emphasis on the importance of self-compassion and understanding struck a chord with me. In a profession where perfection is often expected, it's easy to be hard on oneself. Clark's words served as a gentle reminder that it's okay to experience anxiety and that taking steps to address it is a sign of strength, not weakness.

In conclusion, "This is What Anxiety Looks Like" is a must-read for anyone looking to understand and manage anxiety better. David A. Clark's expertise and compassionate approach make this book not only informative but also incredibly empowering. Whether you're a professional in a high-stress field, like a CPA, or someone looking for ways to navigate anxiety, this book is a valuable resource that can significantly improve your mental health and overall quality of life.

[M Xu · Rating 5 out of 5]

A great book for someone who wants to better understand and manage their anxiety.

As a practicing psychologist myself and someone who has a research background on the topic of anxiety disorders, I am always looking for a book that I can recommend to my clients who want to learn more about anxiety. There are many books out there, but it is not easy to find a good one. Some tend to be too academically oriented, while others are more like "popular psychology" and not necessarily evidence-based or research informed.

This book, however, is the one that I would be perfectly comfortable recommending to my clients. The author has achieved a perfect balance between two things: 1. using plain language, providing concrete and real-life examples, being relatable to readers, just easier to read, and 2. providing important psychoeducation, making recommendations based on good research, introducing topics that are embedded in anxiety treatment. This book is not painfully long, but yet includes many importance concepts and constructs that are highly relevant to how anxiety disorder is developed, maintained, and treated.

I think this book is suitable for the following readers (1) who want better understand their anxiety, (2) who are puzzled by the fact that they continue to get stuck in this anxiety loop, and (3) who are eager to learn how to break free from this never-ending pattern.

Another aspect of this book I really like--it fosters not only understanding but also some acceptance and winsome about anxiety. No blame, no judgement, no shame.

[Whisper · Rating 3 out of 5]

I picked up this book because I started 75 hard and working on my anxiety seemed like a good place to start. It was great that each chapter is about 10 pages as that fit well with the 10 pages a day rule of the challenge.

I found the descriptions of all the different ways anxiety presents itself to be so affirming and helpful. It made me realize how much of my personality and actions are shaped by my anxiety. It also helped me realize how much others in my lives are just dealing with anxiety that presents in different way than mine. I truly appreciated this aspect of the book and would read much more in-depth about these concepts.

What I didn’t enjoy so much were the CBT skills suggested for managing the anxiety. These solutions felt surface level to me. Most hinged on just writing down anxiety triggers and ranking them in some way. As someone who intellectualizes so much of my life I don’t think cbt is for me or would help me that much. I do see how it could be helpful to others however.

[Natasha Crewdson · Rating 5 out of 5]

As a practicing psychologist for over 2 decades, I finally have the perfect book to recommend to my clients for anxiety management. This brilliant new book by David A. Clark provides an excellent resource for those looking to live with less worry and fear. Dr. Clark brings to bear decades of research and clinical knowledge to help the reader learn about the most common causes of anxiety. Each section is easy to understand and delivers simple yet powerful suggestions that one can implement themselves. Each chapter builds on the solution-based perspective of the author and is told through the stories of the individuals that the author has encountered in his practice. The authenticity of the stories really helps to make anxiety understandable and relatable. I found the book especially helpful in the discussion of uncertainty and catastrophizing, two issues that can be difficult to master. It is a joy to recommend this new book by a master clinician. This is a must read.

[Marcia Honeycutt Roseman · Rating 5 out of 5]

Thank you to Libro Audio for the ALC of "This is What Anxiety Looks Like". In this twelve-chapter book, David A. Clark introduces the reader to anxiety and its many different types. Each chapter defines a type of anxiety and describes how this type can present in an individual—how they may feel, act, and/or react. "This is What Anxiety Looks Like" is reader-friendly in that there is very little complicated medical jargon.

Clark educates the reader about each type of anxiety through the personal stories of his patients. Along with each chapter are printable resources from a website that allow the reader to utilize the same methods that his patients used to work through their anxiety. This is a perfect introductory self-help book for those that wish to learn about anxiety in general or are wanting to determine if they need or wish to seek further professional assistance.

[Mujgan · Rating 5 out of 5]

If you want to understand your anxiety and learn how to cope with it effectively, this book is a must-read. David A. Clark uses clear and accessible language to help readers grasp the nature of anxiety. The case examples provide targeted solutions and practical CBT skills, making it easy to relate to the material and develop personalized coping strategies.

As a clinical psychologist specializing in anxiety disorders, I found this book incredibly insightful. I learned valuable techniques that I can confidently recommend to my patients to complement their psychotherapy journey. Dr. Clark has done a remarkable job of bridging theory and practice, creating a self-help resource that truly supports those struggling with anxiety.

[Carlie · Rating 5 out of 5]

Thank you to NetGalley for the ebook in exchange for an honest review.

Clear. Not too many stories. Logical and useful tips and exercises. Just what was needed.
I especially liked the “prediction diary” because it would help with you realising that the catastrophic thoughts you were having didn’t actually happen. Sometimes you forget how bad your thoughts were before an event, so a journal would be really helpful. The guilt part also had some good tips.
Each chapter starts with a small explanation of the topic, followed by a story, and then tips and tricks for coping with it. Simple, short and to the point and therefore helpful and insightful.

[Kate · Rating 5 out of 5]

Thank you Dr. Clark! As a registered psychologist with 25 years of professional experience treating anxiety and 40 years of lived experience living with anxiety, I’ve read a lot of CBT workbooks! This book tops the list. Within these pages you will discover 12 core features common to those with anxiety laid out in 12 straightforward and concise chapters. Dr. Clark uses plain language to explain how the features operate and offers practical guidelines for how to target each feature using scientifically supported CBT skills. This book offers simple diagrams, relatable first person accounts, and helpful tools that are easy to understand. Don’t delay- go out and get your copy!

[B Poulain · Rating 2 out of 5]

There is NO lasting relief with CBT.

CBT keeps being pushed on us - why?

CBT is a tiny tool in the toolbox. It may help many clients manage *symptoms* of anxiety, depression, and trauma, BUT it does not deal with the *root cause*. Only psychotherapy can offer measurable, lasting effects.

In practice, many patients don't feel seen when their complex histories are reduced to thought distortions or behavioural targets. CBT tends to emphasise short-term results and overlooks the slower, messier work of real emotional healing. A skilled clinician may appreciate CBT's strengths — but also knows it's often not enough.

[Ashley]

I’m not sure how many stars to give. I didn’t read all of it, just started each chapter and kept reading it if it seemed like something I struggle with. A lot of it was similar to things I’d learned in therapy, but there were some ah-hah moments for me as well. Good book to skim through if you want some strategies for dealing with catastrophizing, discomfort with insecurity or the unknown, need for continual reassurance (ahem my issues!).

[Patrick Arnold · Rating 5 out of 5]

"Anxiety is about threat, real or imagined." This book gave brief overviews of the psychological processes that cause or worsen anxiety. Personalized accounts offered some real-life color to the concepts discussed. It's an informative introduction to learn more about the subject or to understand better how anxiety can affect people.

[James S. · Rating 3 out of 5]

Somewhat helpful, but also formulaic and often simplistic. The "relatable stories" feel completely fictitious. I feel much of it was geared towards people who suffer more from panic disorder than from anxiety disorder. Finally, the author seems to put too much emphasis on CBT as a cure-all. The final chapter on post-event processing was helpful, though.

[Gabby kampman · Rating 3 out of 5]

Took me 1 MONTH to listen as audio book …. It’s 5 hours long… wow
I don’t really have anxiety , although I realized I do seek reassurance in a lot of situations of my life …. So learned a little there

[Melanie · Rating 3 out of 5]

Basic book about anxiety. If you're a newbie to this subject, this would be a good starter.

[Beth · Rating 3 out of 5]

No substitute for therapy, but a good resource for anyone who wants to understand anxiety and explore practical steps to cope with it.

[Jaye · Rating 4 out of 5]

Good overview and tools to help manage different situations.

[Jordan Walker · Rating 2 out of 5]

Still have anxiety 2/5 ⭐️

[Laura Martínez · Rating 5 out of 5]

Helpful

[Tommy · Rating 4 out of 5]

Overall, it's a good book on anxiety disorders.