The Anxiety and Phobia Workbook

by Edmund J. Bourne

The Anxiety and Phobia Workbook has already helped over one million readers make a full and lasting recovery from generalized anxiety disorder, social anxiety, specific phobias, panic attacks, obsessive-compulsive disorder, and other anxiety-related issues. Packed with the most effective skills for assessing and treating anxiety, this workbook can be used alone or as a supplement to therapy to help you develop a full arsenal of skills for quieting worried thoughts and putting yourself back in control.

This new edition has been thoroughly updated with the latest anxiety research and medications, and also includes new therapeutic techniques that have been proven effective for the treatment of anxiety and anxiety-related conditions. Each worksheet in this book will help you learn the skills you need to manage your anxiety and start living more freely than you ever thought possible.

With this workbook, you'll learn a range of proven methods for overcoming anxiety, such as relaxation and breathing techniques, challenging negative self-talk and mistaken beliefs, and imagery and real-life desensitization. In addition, you will learn how to make lifestyle, nutrition, and exercise changes and cultivate skills for preventing and coping with and preventing panic attacks.

Genres: Psychology, Self Help, Nonfiction, Mental Health, Health, Reference, Personal Development

488 pages, Paperback

First published August 2, 1990

Reviews

[Edward · Rating 3 out of 5]

This book looks at causes (upbringing, heredity, stress...), recovery (including taking risks/responsibility & defining goals, downtime (time for rest/recreation/relationships), and time management.

It also covers: desensitization,
mistaken beliefs (e.g.,“I should always be competent”), traits that perpetuate anxiety (eg, cultivate pleasure and recreation instead of need for control) and visualizations (all with an appreciation for spirituality).

[Avonlea Rose · Rating 1 out of 5]

"The Anxiety and Phobia Workbook" contains a lot of useful information and ideas. The surveys and self-diagnostic tools, as well as appendixes of self-affirmations and lists of coping techniques, for examples, are extremely useful. One highlight from the book that I enjoyed was the author's list of Self-Nurturing Activities, minus the stuffed animals. (Masturbate? Sure! That's always a fun idea!)

I am finding that I have a few particular problems with this book, however.

PTSD and other complex anxiety problems don't seem well represented, although they are mentioned. The author assumes PTSD to be caused by a single event, which is not necessarily true and, in many cases, is not. He also leaves out discussing the effects of trauma in relation to the development of panic attacks in his section about them (pg. 44-45), placing this section under "Biological Causes" and creating instead a separate section called "Short-Term, Triggering Causes" (pg. 49) where he provides only a brief and totally inadequate explanation. I think it would have been much better if he had discussed these both together, rather than separating them under two different headings and placing them in separate sections; and spent more time discussing how cumulative stress and exposure to trauma are known or thought to affect you biologically.

I'm also not sure I like the way the author broached the topic of responsibility, on pg. 76. Certainly we are chiefly responsible for caring after our own selves. But there was something hypocritical about stating "Even if you feel you aren't solely responsible for having created your disorder [...]", then carrying on to insist you mustn't blame yourself for your condition. In the one case, it seems he is implying we should feel responsible for the development of any anxiety disorders; then, "Is there truly any justification for blaming yourself [...] ?" Perhaps the author should have worked through this section a little more. He goes from insisting that we are responsible for "holding on to it" to suggesting we've done the best we could with it. Which is it? He writes: "Taking responsibility means you don't blame anyone else for your difficulties." Fuck off. People who go out in public and shoot people are as much to blame for causing trauma in survivors as they are to blame for having killed people. Really, it's unnecessary to state we must not blame others for harming us in order to be able to take accountability for our well-being today. Nobody got stabbed and waited for their attacker to heal them. Let's put rubbish aside: Some people DO create difficulties for you that impact your well-being because they're jerk offs.

There was also a lot of false platitudes sprinkled throughout the book, and I don't like that the author chose to use them. In Appendix 5: Affirmations for Overcoming Anxiety, the author states- "If we could see the bigger picture, we'd see that everything is proceeding according to plan." BOLLOCKS. "Everything happens for a reason" crap thinking is just a weak cop-out people use to avoid addressing other people's pain. Sometimes things happen to us that are incredibly unjust and it fucking sucks. Insisting that there is some higher plan for which we have been chosen to suffer for is simply *not* helpful. In Chapter 14: Self-Esteem, Bourne references the apparently popular saying I have never heard before- "It's never too late to have a happy childhood." Rubbish. Nothing you do now is going to ever change the fact that the horrible, horrible things that happened in your childhood did in fact happen. Putting aside all this nonsense about our "inner child" for a second- You're an adult now; you're never going to have a second childhood. We don't need to bullshit ourselves here to be OK.

Now on to this Inner Child crap, in the script entitled "Healing Your Inner Child," it is stated- "... back through the 1990s... back through the 1980s. [..] Back into time long ago." Um, ok, in fairness I'm reading this 15 years after publication, but I could still have already developed anxiety disorders when this book came out. And I was born in 1990. It's not just old timers with anxiety issues, and surely the author knew this book would age too. Maybe you could have left that out of your script in order not to alienate your readers. It's not just the dates here, it's the choice of referring to childhood as "a long time ago" repeatedly. But that's OK, because I'm not down with this visualization exercise anyway. I'm not going to refer to any part of myself as a "little child," thanks, or pretend I'm sitting on my own lap, or any the rest of it. And you know what else I'm not gonna do? Take a goddamn bath with children's toys. I can think about my childhood just fine without the lame imagery, and I don't need to pretend I'm still a child in order to recognise I need to nurture myself just a bit. And, you know, while it's true that our parents may have fucked up because they're fucked up from their own childhoods, that's not always true. Sometimes people are just straight up assholes and sometimes people just make shit parents. Not to mention again being a hypocrite on whose responsible for anxiety. If they're excused for doing us wrong because their childhoods were fucked, is there any hope for us not to do the same? And assuming a simple Mom and Dad scenario? Again, nice alienating your readers.

There are some reasonable suggestions throughout the book on nutrition and exercise. But Bourne likes to make assertions that he provides no evidence for. "It is known that traditional societies that eat strictly whole foods without additives have a lower incidence of cancer." (pg. 347). Known to whom? Who conducted this study? Are we sure that it was their diet that was responsible for lower rates of cancer? What does this have to do with anxiety? "Our bodies are simply not equipped to handle these artificial substances." (pg. 347). How do you know this? He suggests here we stay away from pesticides. What evidence is there that this causes or contributes to anxiety? He warns about "chemical additives." So? Everything is chemicals. What's the problem with this?

On pg. 115, in the physical exercise chapter, Bourne writes that, in stating you do not have the time to undertake a fitness program, "What you are really saying is that you're not willing to make time." Hoo ha. Perhaps it could mean that, or perhaps the reader is a single mother of young children who is juggling two jobs and can't afford a sitter or a gym membership. Things aren't always excuses, although therapists and assholes sometimes like to insist on it. Sometimes people have a legitimate reason why undertaking a certain task, like an exercise regime or trying to get a good night's sleep, may be difficult for them. You don't need to bludgeon them by saying that "You aren't assigning enough importance to the increased fitness, well-being, and improved control over anxiety you could gain [...] The problem is not a matter of time but one of priorities." (pg. 115). Now you're just making people feel guilty for not being able to wave a magic wand around and POOF! all the problems and stress out of their life so they can stop having panic attacks every few minutes. Heads up: Not everyone has a silver spoon shoved up their asshole. You may think anyone can just prioritize taking unpaid time off work, but someone else may not be able to make their rent if they do. Let's keep it real here. Maybe they picked this book up at the library because they were too broke for a therapist.

The chapter entitled "Dealing with Feelings" is particularly brutal. Can you think up anything much cornier than The Feeling Journal or a Listening Partner? *grabs a paper bag to toss up in* Besides, it is totally impractical. Do you really think if I'm boiling with anger and potent, explosive rage I am going to be able to sit down with a pen and write about it? Or do you think it more likely that I am going to rip the journal up into pieces, stab myself with the pen, and throw my chair through the window? Unless Bourne really thinks I'm going to be satisfied after smacking a tennis racket against my bed... Also, I'm done hearing about how people don't *make* us feel anything. If I took a pot of boiling water and threw it at your face, is it your perception about me that is causing your pain or is it just that the water is super hot? If I smash your truck up and deflate the tires, and you're mad, I'd be willing to take ownership for pissing you off. It's a bunch of crap to say you don't cause other people to feel anything. Saying so is a pathetic excuse to avoid accountability and it serves as a license to be a self-absorbed prick.

In conclusion- There's some good in this book that I appreciated and enjoyed, but just too many other things that detracted due to the author's rather pretentious and arrogant attitude and uncomfortably New Age thinking. (Let's revert to our childhoods and cuddle our teddy bears!! How do you FEEL!?) But what else could we expect I guess from a Baby Boomer and a therapist at that?

[Amanda · Rating 5 out of 5]

Um, I want to give this book to everyone I know as a Christmas gift. I picked this book up on a lark because I was experiencing some anxiety that seemed particularly acute at the time. Boy, was it money well-spent. I had no idea the extent to which anxiety effects so many areas of someone's life. I also didn't realize that many behaviors that can be read as awkward, hurtful, bizarre, or even cruel often come from anxiety, and that these behaviors are so pervasive throughout our culture because of how much day-to-day anxiety exists for most Americans.

This is extremely well-written, well-organized, and comprehensive. It was also quite literally life-changing--I have learned how to spot anxiety at it's start, how to soothe it when seems overwhelming, and also how to prevent it in the first place.

Excellent, excellent resource for anyone who experiences some level of anxiety (which is everyone).

[Sad Sunday (Books? Me?!? NEVER!!!)]

DNF at 14%.

Picked this one up in 2018, at a very stressful period of my life (and I think I am prone to anxiety in general), and well, I didn't get past introduction and what is what (all the disorders, symptoms, and etc.). Maybe good advices and cool exercises are here but I didn't manage to open it up in two years, so I adding this one to my DNF pile. Maybe someday I will continue.

Wishing you feel mentally awesome today!

[Melanie · Rating 5 out of 5]

This is an amazing book recommended to me by my nurse practitioner. What I loved about this book was that it offered holistic ideas to manage and even overcome anxiety. A small portion of the book dealt with medicines available for anxiety, but the focus was on other treatments like relaxation, exercise, nutrition, positive self-talk, nurturing the soul, spirituality, etc. This will be a resource I will continue to use. I highly recommend this book, whether you or someone you love has mild, moderate or severe anxiety.

[Faraz Ahmed · Rating 5 out of 5]

If there ever was a self help book compatabile with DSM, this is it. Comprehensive and simple in it's format, and so very useful.

[Ana · Rating 3 out of 5]

I found this book on a list of 15 best books to overcome anxiety while google-ing books on this topic, and I was so excited to read it. The site claimed it's a 'life savior' of a book for people who experience mild anxiety and rare panic attacks to those who've developed certain phobias in life. Also it was high in the top on that list and it didn't take me long to decide to read it.

I have to say that I found it OK. While I loved the first chapters which offer quite a bit of information on anxiety and anxiety disorders in all its forms, I got a bit bored after I passed half of the book. Bearing in mind I knew it's a workbook (as the title also reveals) I knew I was in for loads of pages on exercises and I'm telling you, I WAS prepared. However most of the exercises could be easily applied for many (if not all) anxiety disorders and I found it too repetitive. I get it, the author was trying to make things as simple as possible for each of us to apply (from panic attack who appears once in a blue moon, to phobia of public speaking (social anxiety)...however, I really don't think it was necessary to repeat all of the exercises in every chapter. I couldn't help but feel, 'OK man, I got this, now gimme something new!' But let's be clear, the exercises (breathing, meditation and positive self-talk just some of them) were definitely interesting and something I'll definitely apply.

But ending on a positive note, I love the fact I learned about all the types of anxiety disorders and the subtle differences between them. There are charts which can help you determine which one of these you've developed recently (or throughout the years), which I found very useful. However, I found Feeling Good: The New Mood Therapy - David D. Burns much better when it comes to techniques to overcome anxiety. Now that's a book I wholeheartedly recommend.

[Lisa Powell · Rating 1 out of 5]

Not finishing this book because I find I can't trust it, so need to put my time into other works (Potatoes Not Prozac, Brain Lock, etc.).

I'm sure there are useful things in here, and it may simply be dated, but the beginning makes it clear it relies heavily on a Dr. Spock / Freudian view where upbringing is a major cause of depression and anxiety.

No doubt poor or misguided parenting can and do cause emotional dysfunction in adults, but the book takes it to the point where repeatedly saying things like, "Don't go out in the rain, you'll catch a cold" or "Don't watch too much TV, you'll hurt your eyes" will cause phobic conditions later in life. To be fair, the authors may have been saying parents should just make the rule rather than explain it based on a danger, but that wasn't what the book said in that section.

This is useful only for adults looking for someone to blame for their depression or anxiety. Let's assign blame only when justified -- otherwise, let's stop blaming people who feel bad or helping them find someone in their lives to blame, and concentrate on getting healthy instead. Depression is normally not anyone's fault.

(As a side, I'm always fascinated when an expert claims a mother's overprotection can cause all sorts of problems, but no one ever seems to target school overprotection -- kids from an early age and into adolescence never able to go anywhere or do anything without the wary eye of an adult on them. If schools don't let students wear certain colors because that is "dangerous", how is that not causing phobias? If schools tell kids they are in trouble or doing wrong if they don't sit in the same place every day, can't that cause anxiety? If schools won't even let you speak for hours every day without getting permission, won't that naturally create neurosis? But schools get a pass, while a mom or dad that tells her kid he has to clean his room is a neurosis-creating monster).


I'm also concerned with the "Cosmo Quiz" checklists for evaluation --self-help is a good thing, but self-evaluation is fraught with issues. They can instigate the very symptoms they claim to be identifying.

Here's some examples from the "Family Background Questionnaire":

"Did either of your parents seem overly concerned about potential dangers that could befall you or other family members?" -- Any two people are going to assess risk differently, so every human being is likely to feel his mother or father was either too concerned about danger or not concerned enough. This is normal, not a sign of dysfunction. It is regularly true that men have a lower sensitivity to risk than women do (although that's obviously not always true) so men will likely think their moms were too worried about danger, women might think a dad wasn't worried enough. This is a useless question, because the term "overly" is extremely subjective.

As far as I can tell, most of the advice in here is a "hey, it makes sense to me" sort of nature -- I see few references to studies or any kind of empirical evidence that any of these techniques are actually objectively wise. For example, we have the "move your diet in the direction of vegetarianism" section, which states, "It has been frequently observed that people who eat vegetarian diets tend to be somewhat calmer and easier going than their meat-eating counterparts." He claims, "A dietary change toward vegetarianism can definitely promote a calmer, less anxiety-prome disposition." His evidence for such a positive statement? ". . . impressions from clients and persona experience."

That's not medicine, and it certainly could be very bad advice -- seratonin (a player in anxiety and depression) is built from amino acids, which are gained through protein ingestion. Is it wise to tell someone with low seratonin to stop eating meat without nutritionist advice? Reactive hypoglycemia (too much insulin created in response to high carb intake creating a low blood sugar level) may trigger some feelings of panic and unwellness -- is it wise to suggest dropping meat to people with potential hyopglycemic issues and possible addictive personalities, who are going to rush not to the broccoli but to the donuts?


I'll leave the other reviews to explain the virtues of this book, but wanted to put up a review to point out its potential issues.

[Briar's Reviews · Rating 4 out of 5]

A therapist suggested to my husband that I should read this book to learn more about anxiety (although, I believe it may have been recommended for him to read and he passed it on to me... no bother). It was interesting reading into the causes and how to work through or on the struggles anxiety and phobias can bring. I personally find it easier to learn from a person explaining, but this can be a great workbook for those who learn best through reading.

Four out of five stars.

[vicky. · Rating 3 out of 5]

*looks at all my notes* i've got so much to do

[Angela · Rating 4 out of 5]

The overall impression I got from this book is that all aspects of your life can contribute to anxiety. And so, if you're suffering from severe anxiety, there isn't a quick fix - you basically have to try to fix everything in your life. (This includes how you handle stress, your nutrition, beliefs about yourself, how you interact with others, exercise, finding a purpose in life... and the list goes on). But because of the checklists and step by step instructions, this somehow comes across as being perfectly doable, rather than overwhelmingly difficult.

I don't actually suffer from an anxiety disorder or phobia, so I can't really judge how well the techniques in this book would work in those cases. But at least a few of them, so far anyway, seem to be very effective for just plain old "ordinary" anxiety.

[Lauren]

Some of the worksheets and lists (e.g., self-affirmations) provided in the book have been useful to my patients. I have found it more helpful for those with general anxiety than for those with a specific phobia. Although it discusses exposure and desensitization, most individuals need the assistance of a trained psychologist, especially because the ability to decrease and control anxiety during exposure to anxiety-inducing stimuli is essential in the treatment of phobias. I do not encourage my patients to purchase the book nor would I advise someone to attempt to treat their phobia on their own using this workbook. I found small parts of it helpful as an aid to my work with patients with anxiety disorders.

[Cathy Casper · Rating 5 out of 5]

I have to read this book and so far, it has been extremely informative. Between breathing techniques and info on herbel remedies and other medications, it's a must read for anyone who suffers from anxiety, panic disorder, OCD, social phobia's, and more.

Since it's a workbook, it's a learning tool. At the end of some chapters, there are quizzes to take to see what a person may be suffering from and so on. It also gives a shout out to other books that deal with specific areas one may want to read more about.

[Mike · Rating 3 out of 5]

Okay, I didn't read the whole book. I read the chapters related to what the book is about and how to apply the book. It is a typical psychological book on how to deal with phobias and the various kinds of anxiety. It is well written and has some helpful information on ways non-believers try to deal with the issues that cause concern in people's lives. A Christian, of course, has to read it with a grain of salt and adapt the ideas to make them Biblical and to trust in God not the program for the results.

[Kendra Saunders · Rating 5 out of 5]

Though I skimmed the last 1/3 of the book (for time constraint reasons), I found this book EXTREMELY helpful. It was suggested by a dear friend and did not disappoint. I still struggle with anxiety, but it helped put things into perspective and helped me to handle the stress and anxiety a bit better. Definitely give this book a try! It breaks EVERYTHING down for you, all aspects of anxiety, in a way that anyone can understand.

[Ahri · Rating 1 out of 5]

While I liked the anxiety survey, I felt this was a huge waste of my time. I think this was my first, and last, excursion into self help bookland.

[Puscas Mircea · Rating 4 out of 5]

This is a book that claims to help you with your anxiety, panic attacks, OCD and PTSD, in short, the anxiety disorders (according to DSM-IV). The information in this book is very well structured, in multiple chapters covering different aspects of anxiety disorders and ways to cope or diminish anxiety or the effects it can have on you. The book contains the following chapters: anxiety disorders; their causes; recovery; relaxation; physical exercises; managing panic attacks; exposure; inner monologue; wrong beliefs; personality styles that perpetuates anxiety; frequent specific phobias; managing feelings; assertiveness; self-esteem; nutrition; medical conditions that can contribute to anxiety; medication; meditation; personal purpose. It covers pretty much everything related to anxiety disorders, including causes and recovery.

A concern some people could have is if the information in this book is legit. As a psychology student, I can confirm that most of the information in this book is backed by studies and other specialists, as many things contained in this book is also taught in university. The only chapter I'm having doubts about is the last one, about the personal purpose, specifically the spirituality part. I would have liked if the author cited all the information or theories he makes reference to. Sometimes he does, but sometimes he doesn't. I guess that's something that happens pretty often with experts. They study a lot of books/studies and know something is true but don't remember the actual source. Still, he makes up for it with a section of book recommendations at the end of every chapter, so if you're interested in a subject and want to read more about it, there are books that could help.

A plus about this book refers to the workbook part, specifically the questionnaires, lists, checklists, sheets. It makes it easier to apply the things you learn, so the book actually becomes a useful tool to decrease anxiety. Also the author provides questions you can answer to assess the level of distress you're experiencing, or the steps you need to follow, or the technique you need to use, or for how long.

I have to mention that disorders like PTSD are not covered as much as the other anxiety disorders, like phobias or panic disorder. The same goes for OCD, but it is still covered more than PTSD. A special attention is given to panic disorder and panic attacks, so I think the book is especially helpful for people that deal with that.

Some especially helpful chapters are the ones related to exposure, inner monologue and wrong beliefs and the one about medication. I didn't complete all the questionnaires and sheets so I can't say if they're helpful or not, but many of these or similar ones are also used in therapy. I tried applying some of the things mentioned in this book and found them to be helpful.

The language used is more of a workbook type of language and less of a scientific book type of language. It is a pleasant, cursive read. It feels like a friend is trying to help you with your anxiety, providing motivation and all the necessary steps. The author sometimes gives advice based on his clinical experience with patients with anxiety disorders. Another good thing is that the author offers resources for the steps you have to take, in the book and on his website (for easier access, printing multiple sheets etc.). Also, the examples in this book are very useful. It makes the process of recovery easier. As mentioned in this book, some problems disappear on their own, but most of them will not change without effort and motivation.

Also, it's important to mention that the author takes more of a cognitive-behavioral perspective.

[Fermin Quant · Rating 4 out of 5]

Great resource for learning about anxiety and how to overcome it. It has excellent information and very useful tasks you can try for yourself.
I read the book cover to cover, so I felt some parts a little repetitive, but this is because the book can also be used as reference material.
I enjoyed that the author is up to date with recent research and talks about what is still not yet clear for science, and about recent discoveries.

I rated 4 stars basically because the author has two chapters that are not his specialty, so misleading or useless advice is provided, as well as political opinions.
One of them is the chapter on nutrition, which he starts by saying that not much research has been done, and then proceeds to give the type of nutrition advice that is maybe true and contradictory and no real useful and clear action to be taken, the kind of advice that tells you to eat something but not much, so you are left thinking about what to do or not.
The second one is the very last chapter, it is not even called a chapter. He just rants about climate change and just mentions "scientists" that say things are getting worse, without a real wholesome knowledge on the subject. No research is cited, just pure fear mongering.

Overall, reading the parts of the book about anxiety they are top notch. I read this book because I found it in basically all of the lists I could find about top books to read for anxiety. It really felt like I got a current view of the science around it. Just don't take the nutrition chapter to heart, and completely avoid his rant about climate change at the end of the book.

[Victoria Hirsche · Rating 5 out of 5]

Wow, what a phenomenal resource. I found this book after my psychology professor recommended it as the only thing that has helped her cope with debilitating panic attacks. Every chapter is supported by research, and gives you practical, hands on strategies for reducing anxiety. I have already incorporated so much of the learning into my helping roles, as well as my own life. There is so,
much info and so many suggestions jam packed into here that perhaps it could be a bit overwhelming and absolutely not everything is going to resonate with everyone, but it’s great as a “take what you need, leave what you don’t” resource. I got it from the library but intend to buy it as there was no way I could fully take everything in the first read, and I expect I’ll want to come back to certain chapters again and again!

[Tarn Wilson · Rating 5 out of 5]

A little outdated, but extremely practical and helpful. If you are struggling with anxiety and had to pick only one book to read, I think this would be the one. If you need immediate relief, skip the beginning and go straight to the strategies.

[Liz · Rating 5 out of 5]

Life changing for anyone struggling with anxiety and wondering what the heck is going on with them, plus how to actually start feeling better.

[Jonathan-David Jackson · Rating 4 out of 5]

I picked this book up to help my children with anxiety. There is a lot of useful information, whether you have anxiety or not. I started regular progressive muscle relaxation because of this book, which I find... relaxing. It takes a holistic approach, basically looking at your while life rather than just your anxiety.

[Jessy Hart]

I had to stop - it was literally GIVING me anxiety. It reads like a text-book and not so much a self-help book. There was homework to do and charts. I don't have the energy to pursue this. Even seeing the book on my desk was anxiety inducing, thoughts like, "I should be reading this! I need to fill in all the charts!"

Nope. No, thank you. Therapy and meds and self-care work best for me.

[April Wood · Rating 3 out of 5]

"Anxiety is a normal and necessary emotion, but when it becomes excessive, it can interfere with your daily life.”

Genre:
Self Help Books
Mental Health Workbooks
Psychology
Self Improvement & Personal Development

Tone & Themes:
Holistic approach to treating and curing anxiety
New Age / Philosophical ( Enough with Socrates, already! )
Anxiety Reduction
Mental Illness
Cumulative Stress
Healing your “inner child”
Dr. — but not M.D.
Phobias
Meditation 🧘‍♀️ and Mindfulness
Outdated Edition with misinformed advice and poor suggestions (like carrying a photo of yourself as a child to heal — because that’s normal. Or beating a bed with a baseball bat in place of constructive physical activity like “rage” cleaning or gardening – my favorites!

Please note: This review is of Edition 4, published in 2005 ( Most Current Edition is 7, published in 2020 )

Rating: ⭐ ⭐ ⭐
The Anxiety and Phobia Workbook, Fourth Edition, by Edmund J. Bourne, is a self-help guide to anxious disorders and phobias with an emphasis on a holistic therapy approach aimed at repairing one’s mind-body-spirit connection, ultimately freeing oneself from anxiety.

I feel strongly that if Dr. Bourne was an M.D., instead of a PH.D, an approach that also includes pharmaceuticals would’ve been advised instead of almost-shamed and stigmatized. His thoughts were that pills masked problems that therapy (his profession, of course) could fix and if meds are taken, they should only be used for a limited amount of time under certain circumstances (extreme agoraphobia with panic disorder was one).

That’s not how SSRIs work. In fact, most take weeks, if not months, to build up to a therapeutic level in a person’s body. If you abruptly withdraw from your meds because of misinformed advice, or are even weaned down by a physician, you could experience rebound anxiety in the forms of panic attacks, insomnia, nightmares, depression etc. For some reason, these withdrawal symptoms were likened to badges of courage and honor. Meanwhile, the big shining star 🌟 sticker, just out of reach for those of us failures who use medication.

What a terribly disastrous message.

I hope the latest edition handles the topic of medication differently, but I’m guessing the author’s background in philosophy and behavioral studies influences his opinion. Speaking of which — So many references to Socrates. I felt like I was back at the University of Connecticut in a lecture hall, learning about Plato and Socrates and other philosophers. I actually imagined the Author standing beside a big chalkboard, as he went on and on, quoting Socrates. It was making me NUTS. ( He kinda looks like my old professor too so that was an absolute trip. )

Unfortunately this edition, as I previously mentioned, is way outdated. I fact-checked frequently and fervently, marked up the Workbook to a state of unrecognition with my trusty red gel pen. There is a whole chapter on anxiety and self-esteem that I hope isn’t included in the latest edition. According to current scholarly articles that I researched, self esteem is not in any way related to anxiety disorders. And why would it be? I wanted to black out the entire chapter. That and the bit on being less submissive and more assertive – both of which are personality traits that have little to nothing to do with anxiety. I’m assertive bordering on aggressive, so again, this wasn’t applicable.

Bourne also claims that people with anxiety are struggling to find their purpose in life. Oh please. I’ve been dealing with anxiety since I was a child and was prescribed a low dose of amitryptline at age 10 by a pediatric rheumatologist who recognized that I was struggling and needed pharmaceutical help. Would Bourne dare say that I, as a young child, was “stuck” in my life without purpose? I’d hope not. It’s a rather arrogant assumption and only serves to put blame on the sufferer.

However, there were exercises and worksheets that I found helpful and for that, I’m grateful I had the opportunity to read this book. I enjoyed the Visualization exercises, but was underwhelmed with the options: Beach or Forest. I made a fun reel about my experience which you can find on my Instagram by searching for @ AprilTheWordWitch

The truth is, I read this out of desperation. I’m having a two hour long MRI with and without contrast and I’m sooo claustrophobic. I’ve had multiple CT scans and TVUS with doppler since last summer due to serious health issues, and the MRIs are the final imaging tests before surgery. Through visualization, a technique listed to reduce anxiety, I’m imagining the end of testing – the conveyor belt rolling me out, and the sense of relief and self-pride I will feel for successfully getting through it! And since I have to fast all day, maybe some UberEats for dinner as a reward!

I wouldn’t recommend this edition as it is, only because the misinformation is rampant and there’s an emphasis on “abnormal” versus neurodiverse or atypical brain. I find this type of language stigmatizing and unhelpful. There is also little to no mention of PTSD, with Bourne focusing mostly on panic attacks, panic disorder with and without agoraphobia, and obsessive compulsive disorder. However, I believe the latest edition (7) delves into the complexities of PTSD further than “shell shock”.

"Don’t fight panic. Float with the wave of a panic attack.”

Wave? Try Tsunami.

All in all, this Workbook in it’s most current edition may be worthy of a read if you struggle with anxiety and are looking for exercises and tips to aid in your anxiety reduction, especially in an acute anxiety situation.

I did some research on the author, and Bourne offers telehealth counseling services and is accepting new “clients”.

Clients?

I’m guessing he doesn’t accept insurance and it’s a self-pay kinda situation. But, clients? It irks me that he refers to the people he counsels as clients instead of patients. And that pretty much sums it all up for me… As I said earlier, if he was an M.D. then he’d recognize anxiety as a mental health condition and not a behavioral problem that can be overcome with exposure, desensitization, and becoming a vegetarian (yes, this was a suggestion).

Thank you for reading my review of The Anxiety & Phobia Workbook, edition 4! Let’s connect on Instagram if we aren’t already! Find me @ AprilTheWordWitch 📚

Full Review: https://awellreadwomanblog.wordpress....

[Nikki · Rating 5 out of 5]

Seriously, this is by far the BEST book I have read on anxiety. It has helped me in my steps to recovery and technically has been the only book to do so from all the books I've read based on anxiety. I usually never write reviews, (this is my first one actually) but I just had to in this case because of how great the book is. I am still in the process pf overxoming social
anxiety but at least this book has taught me how to deal with it and has given me the motivation to actually do something about it. it has given me hope that I can overcome this disorder and I thank the authors sooo much for writing this book. I am now doing soooo much better and have grown so much from reading and practicing all that applied to me. I can now smell recovery once and for all and I no longer feel as stuck and will continue to follow the guidelines in the book towards my full recovery as they are certainly working. I highly recommend this book to anyone who suffers with any type of anxiety.

[Chris Searles · Rating 5 out of 5]

am currently working through this during some time off --
super helpful for me in building a tool box to manage nervousness. .

the book does a fantastic job of bull's-eyeing useful therapies and skill sets responses in a variety of areas, such as physical, mental, emotional, and dietary health.

i'm really enjoying the awareness building this book is doing for me. it's written for "serious cases" but i'm finding it highly applicable and effective.

highly recommended as a tool for stress management --

and a must read for all my green entrepreneur friends.

[Kim · Rating 4 out of 5]

A workbook with an exhaustive, comprehensive method for treating anxiety and phobias; everything from meditation, self-talk, journaling, to an overview of medications and nutrition choices. Each chapter includes tests, questions, or actions to take.

This book helped me greatly during my most extensive episodes of anxiety. Anxiety is an on-going condition, which takes a continual review of your methods of treatment - this book can supplement a good therapist's help or move you in a good direction towards choices in working through your anxiety and fears.

[Bridgett · Rating 5 out of 5]

I borrowed this workbook from a friend and typed up my responses to a lot of the exercises. I found the suggestions in the workbook helpful and most of the reading in the book applied to situations I find myself in (I have a variety of anxiety problems).

[lovekaressxo · Rating 5 out of 5]

An invaluable book for those living with anxiety, phobias, and depression. I've suffered from anxiety most of my life but it intensified about 10 years ago and I began having panic attacks. This book is full of exercises and tips to help you take care of yourself mentally so you can cope.

[Samantha Dragon]

I tried to read this, but I wasn't all that interested. I am interested in psychology and do struggle with anxiety, but I like my books to be more books and less work.