剛剛好的焦慮: 焦慮可以保護你，你也可以善用焦慮

by Martin Brunet, 馬丁．布魯內

你若受焦慮所苦，並不是輸給它或失敗了；
它是很難應付的挑戰，就只是這樣！

最懂你的英國家醫科名醫，
教你不必擺脫焦慮，而是理解它、駕馭它，
把焦慮轉化為掌控人生的導航工具。

你是否有這樣的經驗：
‧杞人憂天又自覺荒唐，但沒辦法停下來？
‧被工作、生活追得喘不過氣來，感到心力交瘁？
‧不願承認自己在逃避，卻又千方百計敷衍、拖延、找藉口？
‧別人覺得再自然不過的棉花、青蛙、蜘蛛、針頭、上街購物、社交……你卻避之唯恐不及？

焦慮正如疼痛，都是為了保護我們不受傷害的提醒機制。好比你擔心考試考不好、上班遲到，所以會提早準備；害怕沒關門窗，所以會回頭確認；對金錢不安，所以會努力賺錢、存錢。
但是若任何一點風吹草動，都會引發你焦慮警報大響的話，就是表示內建的安全機制需要校準。透過本書提供你最全面的情緒問題解方和工具，從認知行為治療×右腦活動×睡眠×呼吸×藥物……
帶你穿越情緒迷霧，選擇對自己有幫助的活動、思考方式、恢復計畫和應對策略，全方位接納情緒，從中避免身心俱疲、停止內耗，你會覺得自己感覺好多了。

◎情緒是主觀的，但想法可以被挑戰
情緒是此時此刻你的感受，即便別人勸你不要這樣想，你也沒辦法。但負面情緒是可以透過自問自答加以鬆動的，而且開啟了重新思考的大門。
◎制約是情緒的捷徑，雖然無所不在，但可以調整
若我們曾經學會制約（觸發），就可以忘卻、調整它，因為養成和拆除習慣使用的是同一個路徑。只要按部就班，將任務拆解成小步驟，刻意練習，就能減敏。
◎打造右腦活動清單，加入行事曆時段，行動就能影響情緒
分散注意力是緩解焦慮的有效工具，當你專注於右腦活動時，就沒辦法分心去焦慮和擔心。蒐集適合自己在不同情境下可進入心流的活動清單。
◎累積小小改變，最終會一夜好眠
訂出睡眠時段，限制躺在床上的時數；睡前1、2小時，遠離讓你焦慮的工作、email、社群媒體貼文；謹慎面對各種螢幕；手機放在臥室外充電……

別人安慰你或你的自我安慰不一定有用，唯有你對焦慮限制了你的生活夠厭煩時，契機就會出現。只有你能提出最適合自己的的情緒解方，改變的力量就在你手上！

★獻給所有因焦慮、不安、恐慌而焦躁不安的你
‧恐慌發作就像煙霧警報器，只是希望喚醒、警告我們。
‧焦慮過濾器故障，反應過激沒關係，重新校準就好。
‧了解我們並非職場上無可取代的要角，有益於心理健康。
‧每天只用75%能量，突發情況還有備用量，你就不會過勞。
‧微小、成功的改變習慣比宏大又不切實際的計畫更有用。
‧動力是善變的主人，但若是養成習慣，反倒會隨時間變得更穩固。

｜本書特色｜
1.全方位情緒解讀之書，讓疲於工作和恐懼的你，好好的～
焦慮只想守護你，但過強的焦慮會讓你動彈不得。本書透過各領域，從心理、醫學、睡眠、呼吸、藥物各領域，陪伴你度過焦慮康復之路。
2.不只是心靈雞湯！實例眾多、比喻生動，還有具體方法和工具
夾雜著活靈活現的觀念比喻，加上作者、病人的故事，閱讀時容易引發共鳴，拯救快被焦慮淹沒的你。
3.作者值醫經驗豐富，重視心理健康，獲得廣大迴響
從事家醫學醫超過24年，IG追蹤人數18萬以上，但精疲力盡主題的貼文瀏覽數卻高達400萬，從中看見焦慮、情緒是現代人的通病，因此投身撰寫此著作。

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

Unknown Binding

Published July 10, 2025

Reviews

[Rhiannon · Rating 4 out of 5]

Was recommended to me by a client,
obviously not much new for me as a CBT therapist already, but I thought it was a really helpful guide that was easy to read and would gladly recommend to anyone who wants to get to grips with understanding their anxiety, has also given me some new metaphors that I'm already stealing for work

[Chelsea Francis · Rating 5 out of 5]

An incredibly insightful book about anxiety written by a GP. I found it super easy to understand and easy to action in my own life. Would highly recommend if you’re a person who has general anxiety and is considering meds or additional resources to help navigate a big issue.

[Callie · Rating 5 out of 5]

Amazing book! I highly recommend this book to anyone dealing with stress, anxiety or burnout. Definitely a book I will read many times.

[Elise Marie · Rating 5 out of 5]

Great psychoeducation book for patients living with anxiety. Hope this books gets translated to French so that I can recommend it to them!

[Erin · Rating 5 out of 5]

I was genuinely sad to finish this book as I could have continued reading Dr Martin’s brilliant advice forever! The most important take away I got from this is that anxiety does have a purpose - your brain is just trying to keep you safe! - but in some folks this ‘smoke alarm’ is very sensitive and everything needs a bit of tweaking to ensure you are not dominated by the constant beeping of fear. I think this is a great way to fight the stigma of anxiety - every individual has a different story to tell, so who are we to tell anyone else what they can and cannot worry about?

This book also explains anxiety in a totally rational way - something you don’t experience often when you have worries that are generally thought of as silly or trivial!

The positive language throughout the book was incredibly uplifting and made me feel that my situation can be changed with a little bit of work and commitment.

[Sj Banham · Rating 5 out of 5]

Saw this on Instagram, began to follow the GP, found him interesting so bought the book. Got through the audio book in just under a week - that's how helpful it is.

Spoke to me in lots of different ways. If you've ever lived with anxiety even for the shorted of times, this book will help.

Helpfully narrated in a measured tone.

I've lived with anxiety most of my life so much of what's included has helped and will go on helping.
The content covers cases that many can relate to. Dr Martin Brunet gives lots of reassurance too.

If only everyone had a GP like this one - we'd all feel listened to and not hurried on to make space for the next patient.

Hugely recommended.

[madison · Rating 5 out of 5]

SUCH a good introduction to treatments and actions to take for reducing anxiety (and other similar disorders, such as OCD). it was also just a great reminder that, like the title says, anxiety isn’t just a thought-circus or genuine psychosis, it makes biological, psychological, and just plain logical sense. it reminded me that i can do a lot more on my own, both in regards to and separately from therapy, to change how much my thoughts affect me.

[Amberle · Rating 5 out of 5]

Good practical advice if you are open to them. It was a pleasant read in that it was reassuring. I came across this author on Instagram and I thought what he had to say made a lot of sense. I recommend it for sure. I especially enjoyed the part about burnout.

[Nadine · Rating 5 out of 5]

I’m a therapist who specializes in anxiety. This book was a surprise because I generally find most anxiety books, monotonous and boring. This one on the other hand was well written and is what many anxiety sufferers will benefit from.

[Gabrielle Fernee · Rating 5 out of 5]

A compassionate and very accessible book exploring how anxiety makes sense and how we can seak to overcome it in our lives. Dr Brunet regularly posts on these themes on Instagram in a gentle compassionate way. His insights really do make sense.

[Dani · Rating 4 out of 5]

A practical guide on anxiety, how it presents, why it appears and how to help.

[Fiona McConnachie · Rating 5 out of 5]

First book about anxiety that I've found to be helpful, honest and positive!

[amelia · Rating 3 out of 5]

3/5 ⭐️

[Kylee · Rating 4 out of 5]

Simple and practical advice for anxiety. Enjoyed the voice of the author for the audiobook, which was very soothing.

[Gee · Rating 4 out of 5]

like a lovely comforting pal but i wish it went into ACT and other neurodivergent-affirming approaches and not just CBT